02.01.11 "Down N Back"

The face of CFFM @ Warrior Dash - love the horns!

Tuesday, February 1
“Down N Back”
CFFM WOD
For time:
25 Pullups
50 Hand Release Pushups
75 Air Squats
Run 800-Meters
100 Situps
Run 800-Meters
75 Air Squats
50 Hand Release Pushups
25 Pullups
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CFFB SWOD
Deadlift 3-RM
Weighted Pullups 3 x max reps, AHAP
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CFFB DWOD
“Death by Power Clean”
*Use 60% of 1-RM
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CFG Prep, Phase III, Wk 5
1.) Row 2k at moderate pace
2.) WOD (NFT - Active Recovery) 30 min “Grinder” PT drills + rest 10 min, hydrate + Run 30 min at moderate pace
3.) Active Stretch + Yoga

04.05.10

Picture courtesy of Catalyst Athletics - Triple Extension!!!

CFFM WOD:
Snatch Technique!

Warm-up with 3-position drills using pvc, then...

Set 1.) 3-Position Power Snatch from floor

Total reps: one from position 3, one from position 2, one from position 1.

Set 2.) 2-Position Power Snatch from floor

Total reps: one from position 3, one from position 2

Set 3.) Power Snatch from floor x 1

*Repeat this cycle three (3) times. Use light weights and work on perfect form! If form is good you may add weight (+5lbs) each set and cycle the weight from light - to - heavy as you progress from sets 1 to 3.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

CFFB SWOD:

All levels

10-rep Squat

*Use your 5 RM squat for this workout.
*Begin your set ...perform as many reps as possible...put the bar in the rack...take a quick rest...do another rep and continue until you get 10 total reps.

*3 sets, rest as needed between sets

CFFB DWOD:

1-RM Jerk

*Work up to a 1 rep max jerk

*You can split jerk, push jerk or rack jerk.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

03.10.10

From CF HQ 02.27.10

For time:

25 Squats

25 Push Ups

25 Pull Ups

25 Sit Ups

50 Squats

50 Push Ups

50 Pull Ups

50 Sit Ups

75 Squats

75 Push Ups

75 Pull Ups

75 Sit Ups

CFFB - Off/Rest

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

02.01.10

Got Squat?? MK does!!

CFFM Strength WOD:

Back Squat 5 x 5 @ 90% of 5-RM

*Refer to 01.04.10 for recent 5 rep max.

Assistance Strength Work:
4 minutes of Plank Holds - All variations: Stability ball @ feet/hands, feet elevated, rings, kettlebells, etc.

CFFB SWOD:

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

(C) Front Squat 3, 3, 3, 3, 3

CFFB DWOD:

15 minutes AMRAP

5 reps - locked overhead anyway possible @ 185lbs

10 Push-Ups

15 GHD Back Extensions

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

01.16.10

*We are open Saturday 01.16 & Sunday 01.17*

CFFB DWOD:

"Football Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1.) DB Thruster 45lbs

2.) Box Jump 20"

3.) Push Ups

4.) Double Unders

5.) Calorie Row