02.01.10

Got Squat?? MK does!!

CFFM Strength WOD:

Back Squat 5 x 5 @ 90% of 5-RM

*Refer to 01.04.10 for recent 5 rep max.

Assistance Strength Work:
4 minutes of Plank Holds - All variations: Stability ball @ feet/hands, feet elevated, rings, kettlebells, etc.

CFFB SWOD:

(A) Back Squat 3x5 add 5lbs from last SWOD

(C) Front Squat 3, 3, 3, 3, 3

CFFB DWOD:

15 minutes AMRAP

5 reps - locked overhead anyway possible @ 185lbs

10 Push-Ups

15 GHD Back Extensions

01.30.10

*Weekend Hours: Closed Sat. Jan 30, Open 8am - 11am Sun. Jan 31.

Smack hittin' 225lbs for reps, Power Clean

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-Minute

Tabata Burpees

Rest 1-Minute

Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

01.29.10

Refer to 11.30.09

http://www.crossfitfortmyers.com/2009/11/113009.html

CFFM WOD:

"YOU GOT IT IN MY EYE!"

Row max distance in 15-minutes

CFFB SWOD:

(A) Power Clean 5x3; Push Jerk 5x3

(C) Power Clean 5x3; Rack Jerk 5x1

CFFB DWOD:

Weighted Chin-Ups

1, 1, 1, 1, 1, 1, 1

01.28.10

Refer to 09.16.09:

http://www.crossfitfortmyers.com/2009/09/091609-daily-wod.html

10 rounds for time of

12 Squat Jumps

9 Push-Ups

6 Pull-Ups

*Name this WOD! Post suggestions here ...

CFFB SWOD:

(A) Squat 3x5, Bench 3x5

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

CFFB DWOD:

"The Bent Over Bear!"

4 rounds of

Complete the cycle 7 times without setting the bar down!

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

Push Press

*Foul = 5 burpees for every drop!

01.27.10

Picture courtesy of CrossFit Mission Gorge

"Dip - Drive - Press!" Refer to 10.27.09:

http://www.crossfitfortmyers.com/2009/10/102709-daily-wod.html

AMRAP in 12 minutes of

Push Press, 8 reps @ 65/95

KBS, 16 reps @ 16-k/24-k

*Name this WOD! Post your suggestions here ...

CFFB SWOD/DWOD - Off/Rest

01.26.10

CFFM Strength WOD:

Power Snatch

2-2-2-2-2

Assistance Strength Work:

Snatch High Pull 3 x 2

100 Weighted Sit-Ups

CFFB SWOD:

(A) Deadlift 5-RM; 3 sets max rep pullups

(C) Power Snatch 8 x 2 @ 90% of 1-RM; 5 sets max rep pullups

CFFB DWOD:

3 rounds for time of

10 Standing Broad Jumps - 6ft.

25 KBS @ 24-K

25 Push-Ups

01.25.10

CFFM & CFFB WOD:

Complete 16 rounds:

Sprint 100-Meters

Rest-to-Work Ratio: 3-1

CFFB SWOD:

(A) Squat 3x5 add 5lbs from last SWOD; Press 3x5 add 5lbs from last SWOD

(C) Squat "Speed" 10x2 @ 60% of 1-RM, :30 seconds rest; Press 5 x 5 @ 90% of 5-RM

01.24.10

[From CF HQ:] Bonnie and Kara of Practice CrossFit, OH competed in figure competitions using only CrossFit as their training.

CFFM - Endurance Athletes Strength WOD:

Power Snatch

2, 2, 2, 2, 2, 2

*Core Work: 100 Weighted Sit-Ups

*Warm-up using 3-position (top-to-bottom) Snatch progression.

01.23.10

Weekend Hours:
Saturday, January 23 - 8:00am to 11:00am
Sunday, January 24 - 8:00am to 11:00am

Follow the link to vote for Jason Gunter - Honorary Parade Marshall Edison Festival of Light

http://www.edisonfestival.org/

CFFB DWOD:

10 rounds for time of

3 Snatch Pulls @ 90% of 1-RM

5 Ring Dips

7 KTE

01.22.10

http://www.foodincmovie.com/

Special Notice! We are closing early Friday evening in order to attend the screening of Food Inc. at the Edison State College Library Auditorium, hosted by our very own Jane "OCD" Charles.

There is no 7pm class, and we are starting our evening WOD @ 5:30pm in order to be done by 6:30pm!

CFFM Strength WOD:

Bench Press

5, 5, 5, 5, 5

Go Heavy - Set a PR!

*Core Work:

GHD Sit-Up & Back Extension, 3 sets 15 reps each.

CFFB SWOD:

(A) Power Clean 5 x 3

(C) "Speed" Bench 10 x 2 @ 65% of 1-RM

CFFB DWOD:

AMRAP in 15 minutes of

21 Sledge Hammer Strikes Right Side

21 Sledge Hammer Strikes Left Side

7 Strict Dead Hang Pullups

01.21.10

How could you not love this guy???? ... Coach Rip

CFFM WOD:

"Narsty"

AMRAP in 15 minutes of

3 Hang Power Cleans @ 83/135

Row 250-Meters

CFFB SWOD:

(A) Squat 3 x 5, add 5lbs from last SWOD; Bench 3 x 5, add 5lbs from last SWOD

(C) Front Squat, 5 x 3

CFFB DWOD:

"Row for one minute, rest for one minute"

*Row for one minute

*Rest for one minute

*Complete 10 rounds

*Score total # meters rowed, minimum distance of 3000-Meters

*FOUL = 1 handstand pushup for every 5-meters under 3-K

01.20.10

Perfect squats every time ... No Slop! ... thats our goal ...

CFFM Strength WOD:

Back Squat

1, 1, 1, 1, 1, 1, 1

"Intensity!" Set a new PR!

*Assistance Strength Work: Handstand Holds, 3 minutes

CFFB SWOD/DWOD: Off/Rest Day

01.19.10

The Paleo Challenge ... Starts Feb 1st ... get ready!!!

CFFM WOD:

"Really?! ... REALLY?!?!"

5 rounds for time of

Run 400-Meters

25 KBS @ 16-k/24-k

25 Burpees

CFFB SWOD:

(A & C) Power Snatch 5 x 3

CFFB DWOD:

AMRAP in 20 minutes of

(1 round consists of)

1 Deadlift @ 85% of 5-RM

1 Weighted Pullup + 35lbs

3 Deadlift @ 85% of 5-RM

3 Weighted Pullup + 35lbs

5 Deadlift @ 85% of 5-RM

5 Weighted Pullup + 35lbs