03.02.10

Swing a 16-lb sledge recently? Care to try? Schedule your demo wod today!! crossfitfortmyers@gmail.com

CFFM WOD:
"Dead-Cat Bounce"

Four rounds for reps of

1 minute max reps WBS @ 14/20

1 minute max rope climb ascents @ 15-ft

Row 500-Meters

*Rest - Try to start each round exactly six minutes apart.

CFFB SWOD:

A). & C). Deadlift 5-RM, Strict Pull Ups 3-x max reps

CFFB DWOD:

AMRAP in 15 minutes

Max Rep Pushups

Sprint 100-yards

*Count pushups and rounds for score

01.25.10

CFFM & CFFB WOD:

Complete 16 rounds:

Sprint 100-Meters

Rest-to-Work Ratio: 3-1

CFFB SWOD:

(A) Squat 3x5 add 5lbs from last SWOD; Press 3x5 add 5lbs from last SWOD

(C) Squat "Speed" 10x2 @ 60% of 1-RM, :30 seconds rest; Press 5 x 5 @ 90% of 5-RM