CROSSFIT FORT MYERS - 10YRS STRONG
CFFM WOD:
"Devo"
Compare to April 9th
AMRAP in 15 minutes of
1 Hang Power Clean
1 Handstand Push Up
2 Hang Power Clean
2 Handstand Push Up
3 Hang Power Clean
3 Handstand Push Up
Rx'd weights: 83/135
*Notice - Footballers we are meeting at 3:45pm at Brooks Park ball field across 41 on the South side of Page Field Airport to run the sprints!
CrossFit Football DWOD
10 rds of
15 KBS
100 - yd sprint
Rest as needed between rds, Maximal effort on each sprint, if you do not complete all 15 swings unbroken the penalty is 10 burpees!
STARTING STRENGTH
A. & B.) Squat use 80% of last increase; BP/P/PC add .5 - 2lbs; DL add 1 - 5lbs
CFFM Strength-WOD:
Compare to April 8th, 2010
Front Squat 3, 3, 3, 3, 3
Push Press 3, 3, 3, 3, 3
*ME (Max Effort) work up to a 3-RM for both movements!
CrossFit Football SWOD
A. & C.) Front Squat 5-RM, Bench Press 5 x 1 @ 90% of 1-RM
CrossFit Football DWOD
AMRAP in 15 minutes of
1 HSPU
1 Strict Chin Up
1 Ring Dip
3 HSPU
3 Strict Chin Up
3 Ring Dip
5 HSPU
5 Strict Chin Up
5 Ring Dip
Starting Strength DWOD
WOD #1)
"Death by ten meters"
Rest, then ...
WOD #2)
AMRAP in 15 minutes of
15 box jumps 20"/24"
10 Push Ups
5 Pull Ups
CFFM WOD:
Compare to April 7th, 2010
"Wang Chung"
For time
50 Air Squats
Sprint 200-M
40 Air Squats
Sprint 200-M
30 Air Squats
Sprint 200-M
20 Air Squats
Sprint 200-M
10 Air Squats
Sprint 200-M
Core Work:
TGUP + Windmill: use a DB or KB - perform a total of 50 reps (25 per side)
CFFB - Off/Rest
STARTING STRENGTH
A. & B.) Squat add .5 - 2lbs; BP/P/PC use 90% of last increase; DL same as last increase
CFFM WOD:
Compare to April 6th, 2010
"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
Amateur
Power Snatch 8x2
Collegiate
Power Snatch 8x2
CFFB DWOD
Complete 5 rounds of:
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start
*rest as needed between efforts
STARTING STRENGTH - Off/Rest
CFFM Strength WOD:
Compare to April 5th, 2010
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
Amateur
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
Collegiate
Squat 5x1
Press 5x5 (set new PR)
CFFB DWOD
"Tillman"
Complete 7 rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
Post times to comments.
STARTING STRENGTH SWOD
A. & B.) Squat use 80% of last increase; BP/P/PC use 90% of last increase; DL same as last increase
