04.30.10

"Scorched" from 11.10.09
AMRAP in 15 minutes of

Sprint 20-40-20 yards

10 Burpee Pull-Ups
http://www.crossfitfortmyers.com/2009/11/111009-daily-wod.html

*Finisher: 100 GHD Sit-Ups AQAP
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CFFB SWOD:

All levels: Power Clean 5 x 3; Weighted Chins 5 x 3

CFFB DWOD:

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

04.29.10

CFFM Strength WOD

DL 5-RM
Add 5lbs from last 5RM-DL,
Reference 04.16.10 http://www.crossfitfortmyers.com/2010/04/041610.html

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

A.) Squat 3 x 5; Bench 3 x 5

C.) Squat 5 x 5; Bench 5 x 1

CFFB DWOD:

Complete 3 rounds for time of:

8 Muscle Snatches 135 lbs
10 Ring Dips
12 Toes to Bars

Post times to comments.

04.28.10

My nephew Nate Dick running for Willamette U. in the Northwest Conference posts a time of 11:27 in the 100-Meter Dash.

http://nwcsports.com/sports/track/2009-10/stats/NWCMen.htm

*Reminder - only 6pm class available tonight, 7pm is reserved for "Newbies" Nutrition Lecture!

CFFM WOD:

For time:

21 Thrusters @ 63/95lbs

Run 200 Meters

15 Thrusters @ 63/95lbs

Run 400 Meters

9 Thrusters @ 63/95lbs

Run 800 Meters

*Assistance Strength Work: 3-minutes of Handstand Holds, rest as needed between sets
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CFFB SWOD/DWOD: Off/Rest

04.27.10

"Helen" from 10.12.09

3 rds for time of

Run 400 Meters

21 KBS @ 16-k/24-k

12 Pullups

http://www.crossfitfortmyers.com/2009/10/5.html

*Finisher: 100 Weighted Sit Ups AQAP
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CFFB SWOD:

A.) DL 5-RM; C.) Power Snatch 8 x 2

CFFB DWOD:

Complete 8 rounds for time of:

10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

then...

8 x 20 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

04.26.10

CFFM Strength WOD

Power Clean

3, 2, 2, 2, 1, 1, 1

Max Effort!

*Finisher: 100 Push Ups AQAP
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CFFB SWOD:

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

C.) Squat 5 x 1; Press 5 x 5

CFFB DWOD:

Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box

Post total rounds completed to comments.

04.23.10

CFFM Strength WOD:

Max Effort!!!

Back Squat 5-RM

Press 5-RM

*Warm-up and attempt a new 5-rep max. Try to add 5lbs to each lift.

CFFB SWOD:

A.) & C.) Power Clean 3, 3, 3, 3, 3 - set a new 3-RM

CFFB DWOD:

5 rds of

3 clean pulls

3 power cleans

3 push press

3 push jerk

3 good morning

*use 60-70% of 3-RM Power Clean (above)

*rest two minutes between rounds

04.22.10

CFFM WOD
"Eliminator"

For time:

Row 750-M

25 Pull Ups

25 Burpees

50 GHD Sit Ups

25 Burpees

25 Pull Ups

Row 750-M

CFFB SWOD:

A.) Squat 3x5; Bench 3x5

C.) Front Squat 3, 3, 3, 1, 1; Bench "Speed" 10 x 3 @ 55% of 1-RM w/45 sec rest

CFFB DWOD:

5 rds for time of

10 Ring Dips

10 Pull Ups

Sprint 100-M

04.21.10

CFFM Strength WOD:

Power Snatch

3, 2, 2, 2, 1, 1, 1

Max Effort!

CFFB - Off/Rest

04.20.10

From 12.10.09: http://www.crossfitfortmyers.com/2009/12/121009.html

"Mother of Pearl!"

Run 800-Meters

*Rest

Run 400-Meters

*Rest

Run 200-Meters

*Rest

Run 400-Meters

*Rest

Run 800-Meters

*Rest the exact amount of time if takes you to run the interval. EX: you run 800-M in 3:00 min. rest exactly 3:00 min before running 400-M, etc, etc ...

*Record individual sprint times, compare to 12.10.09

*Sprints are Maximal Effort!!!

CFFB SWOD:

Deadlift 5-RM

CFFB DWOD:

AMRAP in 15 minutes of

10 Supine Ring Pullups

10 Push Ups

10 KBS @ 24-K

04.19.10

CFFM Strength WOD:
"The Bear"

A different twist on an old favorite ....

Women @ 63lbs/Men @ 95lbs

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 may NOT set it back down - every drop is considered a foul, 10 burpees per foul! you can rest with the bar in the hang position, or across your shoulders

**Rest as needed between rounds

CFFB SWOD:

A.) Squat 3 x 5, Press 3 x 5

C.) Squat 5 x 5, Press 5 x 1

CFFB DWOD:

"Dumb Bear"

10 rds for max weight - go as heavy as possible!

Reference Monday, April 12th

04.16.10

CFFM SWOD:

Max Effort!

5-RM DEADLIFT

*Warm-up and determine your five rep max Deadlift (no more than two attempts!) try to add 5-lbs from last attempt, reference 03.09.10 http://www.crossfitfortmyers.com/2010/03/030910.html

**Include GHD Back extensions and DL off blocks in warm-up progression

Assistance Strength Work:

Supine Ring Pullups; 3 x max reps

CFFB SWOD:

All levels

Power Clean 3, 3, 3, 3, 3; Towel Pullups 3 x max reps

CFFB DWOD:

Suicide Runs

Complete 3 rds of

50-yd suicide runs

2 min rest between rds

Post fastest times

04.15.10

CFFM DWOD:

"The horror. The horror."

21-18-15-12-9-6-3 rep rounds of

KBS @ 16-K/24-k

Push-Ups

*Suicide sprints after ODD numbered rounds

CFFB SWOD:

A.) Back Squat 5-RM; Bench Press 5-RM; Dips 3 x max reps

C.) Front Squat 5-RM; Bench Press 5-RM; Dips 3 x 12

CFFB DWOD:

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

04.14.10

CFFM DWOD:

"Tigers love pepper ... they hate cinnamon."

AMRAP in 20 minutes of

Run 400-M

1-arm DB/KB Push Press, 10 reps left

1-arm DB/KB Push Press, 10 reps right

100-ft walking lunge steps

CFFB SWOD/DWOD: Off/Rest