CROSSFIT FORT MYERS - 10YRS STRONG
4.13.2012
4.12.2012
4.13.12
Max Effort Lifting! Clean 1-RM. Overhead Squat 1-RM. Clean can be power or squat. Beginner's practice with light to moderate weights. Intermediate > Advanced work up to 1-Rep Max for each lift.
4.11.2012
4.12.12
Chipper WOD: For time complete 20 Pull Ups, 40 Sit Ups, 60 Air Squats, 80 Double Unders, Run 400-Meters, 20 Burpees, Run 400-Meters, 80 Double Unders, 60 Air Squats, 40 Sit Ups, 20 Pull Ups.
4.10.2012
4.09.2012
4.10.12
Time to Push Press! Beginners practice with light to moderate weight. Intermediate > Advanced: Work up to 3-RM. WOD: AMRAP in 7-min of 7 x hand release push ups, 7 x 1-arm DB/KB push press left, 7 x 1-arm DB/KB push press right [AHAP]
4.08.2012
4.9.12
"Field Work" = A combination of unconventional movements, weighted and un-weighted, emphasizing unilateral and multi-directional strength, agility, balance, coordination and stamina. WOD includes: Suitcase Carry Left, Suitcase Carry Right, Overhead Carry Down, Med Ball Over Unders 20 reps, Overhead Carry Back.
4.07.2012
4.06.2012
4.05.2012
4.6.12
For time complete: 50 Pull Ups, 10 Burpees, 40 Pull Ups, 20 Burpees, 30 Pull Ups, 30 Burpees, 20 Pull Ups, 40 Burpees, 10 Pull Ups, 50 Burpees. *When scaling a wod remember to look at all factors, including volume. If you are new to CrossFit consider cutting the total number of reps in half (or more!) 25-5-20-10-15-15-10-20-5-25 or 15-3-12-6-9-9-6-12-3-15 would be plenty for a newbie.
4.04.2012
4.5.12
Time to Deadlift! Beginners: Deadlift practice with light to moderate weights. Intermediate > Advanced: Work up to a 3-RM. WOD: AMRAP in 7-minutes of 3 x Deadlift @ 70% of 3-RM, 3 x Shuttle Run.
4.03.2012
4.4.12
Chipper: For time complete 1000-m Row, 50 KBS @ 16k/24k, 30 Box Jumps @ 20". Optional second round not for time of 500-m Row, 35 KBS, 20 Box Jumps. Optional third round not for time of 250-m Row, 20 KBS, 10 Box Jumps.
4.02.2012
4.01.2012
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