CROSSFIT FORT MYERS - 10YRS STRONG
4.26.2012
4.25.2012
4.24.2012
4.25.12
10-min AMRAP of *Buy-In 500-Meter Row then work as far up the ladder as you can: 5 Burpees, 1 Clean, 5 Burpees, 2 Cleans, 5 Burpees, 3 Cleans, 5 Burpees, 4 Cleans, 5 Burpees, 5 Cleans, 5 Burpees, 6 Cleans... etc. *Use 80% of 1-RM from 4.13.12. Clean can be Power, Split or Squat.
4.23.2012
4.24.12
Chipper: For time complete Run 150-Meters, 50 Double Unders, Run 150-Meters, 10 rds of the couplet: Bear Crawl/Walking Lunge, Run 150-Meters, 50 Double Unders, Run 150-Meters.
4.22.2012
4.21.2012
4.20.2012
4.19.2012
4.20.12
"If the prowler can't kill me, nothing can." ~ Jim Wendler. Field Work Day: Choose from Prowler WOD 1, 2 or 3. Workout 1: Easy * Weight - 90lbs * Distance - 40 yards * Sprints/Walks - 10 * Rest Periods: 60-90 seconds. ~~ Workout 2: Medium * Weight - 90-180lbs * Distance - 40 yards * Sprints/Walks - 2 x 90lbs, 4-6 x 180lbs (in that order) * Rest Periods - 60-90 seconds. ~~ Workout 3: Hard * Weight - 90-270lbs * Sprints/Walks - 2x90, 2x180, 2x270 (in that order) * Distance - 40 yards * Rest Periods - get the job done.
4.18.2012
4.19.12
Complete Five (5) :90 second rounds of, 3 x Deadlift @ 80% of 3-RM from 4.5.12, and max rep ring dips (or sub hand release push-ups). Score total number of ring dips or push ups.
4.17.2012
4.18.12
3 rds of 2-min Max Rep Rope Climbs, Rest 1-min, 2-min Max Rep Shuttle Runs (10-Meters), Rest 1-min, 2-min Max Rep 1-arm DB Power Snatch AHAP. Score total reps.
4.16.2012
4.17.12
For time complete: 12 Thrusters @ 135#/95#, Run 400 Meters, 9 Thrusters @ 135#/95#, Run 300 Meters, 6 Thrusters @ 135#/95#, Run 200 Meters, 3 Thrusters @ 135#/95#, Run 100 Meters.
4.15.2012
4.16.12
10-9-8-7-6-5-4-3-2-1 reps of the triplet: [Rounds for QUALITY, not time] Push Up w/Reverse Wall Climb, Pull Up w/L-Hold, Dead Bugs. Watch the demonstration video here and on our Facebook Page.
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