03.22.10

From CF Again Faster: Florida Sectionals Women's Highlights

CFFM WOD:

"WBS/DU Ladder"

10 minute running clock.

Start with 10 WBS + 10 DU's.

Add 10 reps each round.

10/20/30/40 ... etc.

Continue as far as you can working up the ladder and adding reps for 10 minutes.

We count EVERY rep completed in the given time!

Rx'd weights = 14lbs/20lbs

Scaling: Singles multiplier is x5 ... 50/100/150/200 ... etc.

CFFB SWOD:

A. & C.)

10-Rep Squat

Use your 5-RM squat for this wod.

Do as many reps as possible ... put the bar in the rack, rest ... do another rep ... continue until you reach 10.

Rest as long as needed between sets.

CFFB DWOD:

Complete 5 rds for time of

1 Press @ 90% of 1RM

1 Strict Pullup

1 Press @ 90% of 1RM

3 Strict Pullups

1 Press @ 90% of 1RM

5 Strict Pullups

03.08.10

CFFM WOD:

"Thor"

3 rds for time of

10 Clean N Jerks @ 100/155lbs

30 KTE

CFFB SWOD:

A.) Squat 3x5, Press 3x5

C.) Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest; Press 5x5

CFFB DWOD:

4 rds for time of

Sprint 200-M

25 WBS @ 20lbs

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

02.08.10

*No a.m. classes today, 5pm/6pm/7pm only

CFFM WOD:

"Foul Ball!"

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

50 WBS @ 14/20 (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

*Foul = Hold 400's as consistent as possible, maximal effort, foul if you go over or under your first recorded sprint by more than three (3) seconds. Foul = 10 air squats for every second off, performed consecutively after the wod recovery.

*Recovery = Immediately walk 400-Meters, then Spiderman crawl/Inchworm 100-ft, then begin post wod static mobility w/IT band-foam roll OR fouls!!!

CFFB SWOD:

(A) Squat 3x5; Press 3x5

(C) Squat 5x5; Press "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest

CFFB DWOD:

5 rds of

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul - 5 burpees per drop (on the spot)

*Rest 2-minutes between rounds

*Post weights used and number of fouls

02.06.10

Saturday Hours:
8am - 10am Lifting Platforms Reserved for CrossFit Football Total
9am - 11am "Open Gym" make-up wods

Closed Sunday

No A.M. Classes Monday, choose from 5pm/6pm/7pm

http://smackyouinthemouth.blogspot.com/

"SMACK"

5rds for time of

20 Box Jumps @ 20"

20 Burpees

20 WBS @ 14/20