02.04.11 "Dead Reckoning"

Friday, February 4
“Dead Reckoning”
CFFM WOD
3 rounds for time of
Deadlift x 10 @ 155#/275#
Burpees x 25
Double Unders x 50
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CFFB SWOD
Bench 8 x 3 @ 75% 1-RM w/:45 sec rest
One Arm Dumbbell Rows 3 x Max Reps, AHAP
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CFFB DWOD
“The Ensign”
AMRAP in 3 minutes of
3 x Power Clean @ 155#
6 x Pushups
9 x Air Squats/Ring Dips
*Perform air squats on rounds 1, 3, and 5. Perform ring dips on rounds 2, 4, and 6.
*6 rounds resting 1-minute between the 3-minute rounds.
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CFG Prep, Phase III, Wk 5
1.) ROM Drills & 1 mile warm up run
2.) WOD (For time/100%) 1,000M row + 50 x Thruster (95#) + 1,500M row + 50 x Burpees + 2,000M row
3.) Interval Sprints 8 x 200-m every three minutes

04.06.10

CFFM WOD:

"Right Said Fred"

For time

Row 750-M

40 KBS @ 16-k/24-k

30 Pull-Ups (Chest-to-bar Rx'd)

20 Burpees

30 Pull-Ups

40 KBS

Row 750-M

CFFB SWOD:

A.) Deadlift 5-RM

C.) Deadlift 15x1 @ 65% of 1-RM; 30 sec rest

CFFB DWOD:

For time:

20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

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

02.16.10

CFFM WOD:

"Milk Was A Bad Choice"

4 rds for time of

5 Hang Power Clean + Push Jerk*

15 Burpees

Sprint 200-Meters

*For HPC+PJ combo, use 1-RM Shoulder Press weight established 01.07.10

CFFB SWOD:

(A) Strict Pull Ups Max Reps x 3 sets, 3 min. rest

(C) Snatch 8x2, Strict Pull Ups Max Reps x 3 sets, 3 min. rest

CFFB DWOD:

5 rds for time of

7 Deadlifts @ 315lbs

21 D/U

02.09.10

Stuntman Mike hits a PR during the CFFB Total last Saturday!

CFFM Strength WOD:

Power Clean

3, 3, 3, 3, 3

Go Heavy! Set a PR!

Assistance Strength Work:

Handstand holds - 3 x max time, rest 2 minutes between attempts

CFFB SWOD:

(A & C) Deadlift 5-RM

CFFB DWOD:

AMRAP in 12 minutes of

Max rep pullups

Sprint 20 -40 -20 yards

*Score # of pull-ups and rounds

02.05.10

REMINDER! - Weekend Hours: Open Saturday, Feb 6 - 8am to 11am/Closed Sunday, Feb 7

No Morning Classes Monday, Feb 8!!! 5pm, 6pm, 7pm ONLY!!!

From CF Games ,09 - Women's Deadlift Ladder Event

CFFM WOD:

"A-BOMB"

Set the bar to 75% of your 1-RM Deadlift

AMRAP in 20 minutes of
[1 round consists of]

1 DL @ 75% of 1-RM

10 DU's

2 DL @ 75% of 1-RM

20 DU's

3 DL @ 75% of 1-RM

30 DU's

CFFB SWOD/DWOD:

Rest - Prepare for CFFB Total on Saturday!

01.26.10

CFFM Strength WOD:

Power Snatch

2-2-2-2-2

Assistance Strength Work:

Snatch High Pull 3 x 2

100 Weighted Sit-Ups

CFFB SWOD:

(A) Deadlift 5-RM; 3 sets max rep pullups

(C) Power Snatch 8 x 2 @ 90% of 1-RM; 5 sets max rep pullups

CFFB DWOD:

3 rounds for time of

10 Standing Broad Jumps - 6ft.

25 KBS @ 24-K

25 Push-Ups

01.19.10

The Paleo Challenge ... Starts Feb 1st ... get ready!!!

CFFM WOD:

"Really?! ... REALLY?!?!"

5 rounds for time of

Run 400-Meters

25 KBS @ 16-k/24-k

25 Burpees

CFFB SWOD:

(A & C) Power Snatch 5 x 3

CFFB DWOD:

AMRAP in 20 minutes of

(1 round consists of)

1 Deadlift @ 85% of 5-RM

1 Weighted Pullup + 35lbs

3 Deadlift @ 85% of 5-RM

3 Weighted Pullup + 35lbs

5 Deadlift @ 85% of 5-RM

5 Weighted Pullup + 35lbs

01.12.10

Coach Rip: DL Set-Up

Your deadlift cues ... stance > grip > shins > squeeze ... listen to Coach Rip!

*New Skills: Learn and practice Assisted Ring Dips

CFFM Strength WOD:

Deadlift 5-RM

*Warm-up and determine your five-rep max!

CFFB SWOD:
Amateur - Power Snatch 5x3

Collegiate - Power Snatch 8x2

CFFB DWOD:
AMRAP in 20 minutes:

*One round consists of

1 Deadlift @ 80% of 5-RM

1 Weighted Pullup + 25lbs

3 Deadlifts @ 80% of 5-RM

3 Weighted Pullups + 25lbs

5 Deadlifts @ 80% of 5-RM

5 Weighted Pullups + 25lbs