03.03.10

CFFM WOD:

"On The Minute: Power Cleans & Burpees"

Perform 3 Power Cleans & 5 Burpees at the top of each minute for ten minutes.

*Power Clean use 80%-85% of 3-RM (reference 02.09.10)

*Foul - for every missed rep run 400-Meters

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

03.01.10

CFFM Strength WOD:

Back Squat 5, 5, 5, 5, 5

Set a PR! Reference 01.04.10 for 5-RM

*Assistance Strength Work: Handstand Holds, 4-minutes

CFFB SWOD:

A). Squat 3x5, Press 3x5

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

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-min.

Tabata Burpees

Rest 1-min.

Tabata Sledgehammer Strikes

*Score LOWEST round for each station.

02.26.10

From 12.26.09

"Robert Goulet"

AMRAP in 15 minutes of

5 Burpees

10 Pullups

15 Box Jumps @ 20"

Active Recovery:

Rest 2-Minutes then run 1-mile @ 50%-60% (very light to fairly light, if you need to walk some you can)

CFFB SWOD:

(A) Power Snatch 5x3

(C) Overhead Squat 2, 2, 2, 2, 2

CFFB DWOD:

21-15-9 for time of

Bent Over Rows*

Strict Chin-Ups

*BOR use +20lbs over bench from Thursday

Then ...

Sprint 50-Meters x 8

Work/Rest Ratio 1:3

Post loads, times, and fastest sprint

02.25.10

Press > Push Press > Push Jerk

From 11.25.09

"SP1-PP3-PJ5"

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

CFFB SWOD:

(A) Squat 3x5

(C) Squat 5x2 @ 90% of 1-RM

CFFB DWOD:

21-15-9 for time of

Bench Press*

Ring Dips

*BP use 75% of 1-RM

02.24.10

Buddy Lee, jump rope specialist!

From 09.24.10

"Thirsty Thursday"

21-18-15-12-9-6-3

DU

Burpees

*Scale as needed: Singles @ 105-90-75-60-45-30-15

Active Recovery:

Walk 400-Meters

*Core Work:

GHD S/U 3 x 15

GHD Back Extension 3 x 15

CFFB SWOD/DWOD: Off/Rest

02.23.10

Big Rob PR Overhead Squat 195lbs

CFFM Strength WOD

Overhead Squat - "RM" 3, 3, 3, 3, 3

Go Heavy! Work up to a PR!!

*Assistance Strength Work: Snatch Push Press, 5 x 3

CFFB SWOD:

(A) 5-RM Deadlift; 3 x Strict Pullups Max Reps (3-min rest)

(C) 5-RM Deadlift; Weighted Pullups 3, 3, 3, 3, 3 (3-RM)

CFFB DWOD:

Row for one minute, rest for one minute x 10 cycles

*Must a minimum of 3000-meters total

*Foul = 1 handstand pushup for every 5 meters short!

02.22.10

Washington's Birthday

From Wikipedia:

http://en.wikipedia.org/wiki/Washington's_Birthday

From 06.22.10

"Cindy"

AMRAP in 20 minutes of

5 pullups

10 pushups

15 air squats

Active Recovery:

Rest 2-Minutes then run 1-mile @ 50%-60% (very light to fairly light, if you need to walk some you can)

CFFB SWOD:

(A) Squat 3x5, Press 3x5

(C) Front Squat 3, 3, 3, 3, 3; Bench "Speed" 10x3 @ 65% :30 sec rest

CFFB DWOD:

5 rds for time of

Sprint 100-Meters

6 Left Arm DB/KB Power Snatch

6 Right Arm DB/KB Power Snatch

12 Pullups

02.20.10

From CFFB HQ: "Good fats for the power athlete"

AMRAP in 20 minutes of

1 HSPU

1 Strict Pullup

1 Ring Dip

3 HSPU

3 Strict Pullup

3 Ring Dip

5 HSPU

5 Strict Pullup

5 Ring Dip

02.19.10

"Look at his shoes ... see all that squish ... its like standing on a bed and trying to press"

CFFM Strength WOD:

Press 5, 5, 5, 5, 5

Go Heavy! Set a new PR!!

*Recovery WOD (to prevent extremely sore quads from "Kelly"!)
3 rds of

Run or Row 800-M @ 60%

100-ft Spiderman Crawl/Walking Quad Stretch

CFFB SWOD:

(A & C) Power Clean 3, 3, 3, 3, 3 - Establish 3-RM

CFFB DWOD:

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

02.18.10

From CF HQ 02.03.10

"Kelly"

5 rds for time of

Run 400-Meters

30 Box Jumps @ 20"/24"

30 WBS @ 14lbs/20lbs

CFFB SWOD:

(A) Squat 3x5, Bench 3x5

(C) Squat 5, 5, 5, 5, 5; Bench 5x2 @ 90% of 1-RM

CFFB DWOD:
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.

02.17.10

CFFM Strength WOD:

Back Squat "Intensity"

5 x 2 @ 90% of 1-RM established 01.20.10

*Assistance Strength Work: Walk-Outs @ 120% of 1-RM Back Squat, 3 x 1

CFFB SWOD/DWOD: Off/Rest

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