05.18.10

From CF HQ 05.09.10

"Jerry"

For time

Run 1-mile

Row 2k

Run 1-mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CF Football SWOD

A. & C.) Power Snatch 8x2; Strict Pull Ups 3 x Max reps

CF Football DWOD

1.) Record max distance standing broad jump, you have ten (10) attempts.

2.) 10 rds of sprint 100-M; maximal effort sprints, rest as needed between rds

Starting Strength DWOD

AMRAP in 15 min of

A.)

Push Press, 5 reps*

Burpee, 7 reps

GHD Sit Up, 9 reps
*Use your 5RM Press weight from yesterday

B.)

Bench Press, 5 reps*
Burpee, 7 reps

GHD Sit Up, 9 reps

*Use your 5RM BP weight from yesterday

05.17.10

CFFM

"Double Whammy"

WOD #1.)

AMRAP in 10 minutes of

1-arm DB Power Snatch, 5 reps L

1-arm DB Power Snatch, 5 reps R
Box Jumps @ 20", 10 reps

Rest 5 minutes then ....

WOD #2.)

"Quickie" from 04.05.10

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.

CF Football SWOD

A.) Squat 3x5; Press 3x5

C.) Front Squat 5x1; Press 5x5; Strict Ring Dips 3 x 12-15

CF Football DWOD

AMRAP in 8 minutes

3 Deadlifts @ 315lbs

5 50lbs DB Box Jumps 24"

*Perform box jumps with a 50lbs DB in each hand

Starting Strength SWOD

A.) Squat 3x5; Press 3x5; Power Clean 5x3

B.) Squat 3x5; Bench 3x5; DL 1x5

05.14.10

CFFM Strength WOD

DL 5-RM
Add 5lbs from last 5RM-DL,
Reference 04.29.10 http://www.crossfitfortmyers.com/2010/04/042910.html

*Assistance Strength Work: Supine Ring Pullups, 3x max reps rest as needed between sets

CFFB SWOD

A. & C.) Handstand Holds 5x max time; Strict chin-ups 3x max reps

CFFB DWOD

5 rds for time of

5 Power Cleans @ 75% of 1-RM

100-M Farmers Walk w/100lbs

Starting Strength

A.) Squat 3x5; Bench 3x5; DL 1x5

B.) Squat 3x5; Press 3x5; Power Clean 5x3

05.13.10

CFFM WOD
"Pour some sugar on me"

AMRAP in 20 minutes of

Run 400-M
15 KBS @ 16k/24k

10 Burpees

5 Broad Jumps @ 6-ft

CFFB SWOD

A.) Bench 3x5

C.) Rack Jerk 5x1

CFFB DWOD

30 Back Squats @ BW

Row 1000-M

30 Burpees

Starting Strength DWOD

AMRAP in 15 minutes of

[1 round =]

3 rds of,

3 ring dips

5 pullups [strict dead-hang]

7 kettlebell swings AHAP,

then sprint 100-M

05.12.10

CFFM Strength WOD

Olympic Complex

5 rounds of:

Hang Muscle Clean, 3 reps

Power Clean, 3 reps

Front Squat, 3 reps

*Start light and work up gradually, focus on TECHNIQUE - TECHNIQUE - TECHNIQUE!

*Rest as needed between rounds

Assistance Strength Work: Handstand Holds, 3 sets max time

CrossFit Football

Off/Rest

Starting Strength

A.) Squat 3x5; Press 3x5; Power Clean 5x3

B.) Squat 3x5; Bench 3x5; DL 1x5

05.11.10

Miranda Oldroyd and Lindsey Smith, Under Armour/IMG training facility, Bradenton FL.

From CF HQ 05.04.10

"Barbara"

Five rounds each for time of

20 pullups

30 pushups

40 situps

50 squats

*Rest precisely three minutes between each round.
*Post individual times to comments.

CFFB SWOD

A. & C.) Deadlift 5-RM; Supine Ring Pullups 3 x 12

CFFB DWOD

Sprints!

2 x 100M; rest :45 sec

4 x 50M; rest :30 sec

8 x 20M; rest :15 sec

Starting Strength

Off/Rest

05.10.10

CFFM Strength WOD

"The Bear"

A different twist on an old favorite ....

3 rounds of 10 reps

[1 rep consists of:]

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

*Foul = once you pick up the bar to begin your round you man NOT set it back down - every drop is considered a foul, 10 burpees per foul!!!

**Rest as needed between rounds

***Refer to 04.19.10, add 5lbs from your previous wod

http://www.crossfitfortmyers.com/2010/04/041910.html

CFFB SWOD

A.) Squat 3x5; Press 3x5

C.) Squat 5x5; Press 5x1

CFFB DWOD

AMRAP in 10 minutes of

5 right arm KB/DB power snatch

5 left arm KB/DB power snatch

5 pushups

Starting Strength

A.) Squat 3x5; Bench 3x5; DL 1x5

B.) Squat 3x5; Press 3x5; Power Clean 5x3

HERO WOD "McGhee"

**You must be registered for this event**

AMRAP in 30 minutes of

Deadlift @ 185/275lbs, 5 reps

Pushups, 13 reps

Box Jumps @ 24", 9 reps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

05.07.10

Sage Burgener , picture courtesy of Mike's Gym - USAW Regional Training Center

CFFM SWOD

Refer to April 8th, 2010 and try to add 5lbs to each lift: http://www.crossfitfortmyers.com/2010/04/040810.html

Front Squat 3, 3, 3, 3, 3

Push Press 3, 3, 3, 3, 3

Max Effort!!!

CFFB SWOD:

A.) Power Clean 5 x 3 set new PR! After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

C.) Power Snatch 8 x 2; After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

CFFB DWOD:

AMRAP in 15 minutes

Max Rep Clapping Push Ups

Sprint 100-Meters

*Record rounds and reps completed

05.06.10

CFFM WOD

Refer to March 19th, 2010 and try to beat your time! http://www.crossfitfortmyers.com/2010/03/031910.html

Row 5-K for time!

CFFB SWOD:

A.) Squat 3 x 5; Push Press 3 x 5

C.) Squat 5 x 1; Rack Jerks 1, 1, 1, 1, 1

CFFB DWOD:

"The Volkswagon"

21-15-9

Bench Press @ BW

Pull-Ups

*Record weight and time

05.05.10

Amanda Miller July 16, 1985 - April 23, 2010

CFFM WOD
From CF HQ 04.27.10
For time:

30 Handstand Push-Ups

40 Pull-Ups

50 Kettlebell Swings @ 16-k/24-k

60 Sit-Ups

70 Burpees

CFFB SWOD/DWOD: Off/Rest

05.04.10

CFFM Strength WOD

Olympic Complex

[All reps performed from the hang position]

5 rounds of:

Muscle Snatch, 3 reps

Power Snatch, 3 reps

Overhead Squat, 3 reps

*Start light and work up gradually, focus on TECHNIQUE - TECHNIQUE - TECHNIQUE!

*Rest as needed between rounds

Assistance Strength Work: GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

CFFB SWOD:

A.) DL 5-RM; Towel Pullups 3 x max reps w/3-min rest

C.) Press 8x3 @ 65% of 1-RM w/:45 sec rest. Work on moving the bar as fast as possible; Weighted pull-ups 1, 1, 1, 1, 1, 1, 1

CFFB DWOD:

"E Caf"

Complete 10 rds of

Row for 1-min, Rest for 1-min

*Goal is to reach 3000-M total

*Foul = 1 handstand push-up for every 5-meters under!

05.03.10

CFFM WOD
"OU812"

For time:

50 WBS @ 14/20

Sprint 200-M

40 WBS

Sprint 200-M
100-ft walking lunge steps

30 WBS

Sprint 200-M

20 WBS

Sprint 200-M

100-ft walking lunge steps

10 WBS

Sprint 200-M

CFFB SWOD:

A.) Press 3 x 5, add 5lbs. After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

C.) Overhead Squat 5 x 1. After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

CFFB DWOD:

3 rds for time of

Max Rep Front Squat @ 155lbs

Bear Crawl 20-yards

*Record weight and time