CFFM WOD Tuesday 7.1.14.
STRENGTH: Back Squat 1 x AMAP @ 90%
Extra Strength: Uni-DB Bench, 3 x 10-15
CONDITIONING - Complete five (5) rounds, each round consists of 1-min max rep DU's, 1-min max rep Burpees, 1-min rest.
CROSSFIT FORT MYERS - 10YRS STRONG
6.30.2014
6.29.2014
6.30.14
CFFM WOD Monday 6.30.14.
STRENGTH: Complete five rounds of the following complex: Hang Power Clean + Front Squat + Hang Clean + Jerk. Increase weight on each round. Refer to 6.2.14.
CONDITIONING - "GRACE" 30 Clean and Jerks for time within a 10-min cap. Women use 95lbs, Men use 135lbs.
Extra Conditioning: Row 3 x 400m AFAP, rest as needed for full recovery
STRENGTH: Complete five rounds of the following complex: Hang Power Clean + Front Squat + Hang Clean + Jerk. Increase weight on each round. Refer to 6.2.14.
CONDITIONING - "GRACE" 30 Clean and Jerks for time within a 10-min cap. Women use 95lbs, Men use 135lbs.
Extra Conditioning: Row 3 x 400m AFAP, rest as needed for full recovery
6.28.2014
6.29.14
CFFM WOD 6.29.14 OFF/Closed. Get outside and enjoy some active recovery! Run, bike, or swim (not for time) break a sweat and get some Vitamin D therapy.
6.27.2014
6.26.2014
6.27.14
CFFM WOD 6.27.14 Friday TGIF!!!
Strength: Deadlift 3x3+ @ 82.5%. Extra Strength: Uni-DB Press, 3 x 10-15. Conditioning: Run a 5K for time.
Strength: Deadlift 3x3+ @ 82.5%. Extra Strength: Uni-DB Press, 3 x 10-15. Conditioning: Run a 5K for time.
6.25.2014
6.26.14
CFFM WOD 6.26.14 Thursday
Strength: Hang Snatch 3-RM. Conditioning - 8min AMRAP: 5 Snatch 55#/75#, 10 Burpees, 10 Snatch 55#/75#, 10 Burpees, 15 Snatch 55#/75#, 10 Burpees, 20 Snatch 55#/75#, 10 Burpees... continue set/rep scheme as long as possible.
Strength: Hang Snatch 3-RM. Conditioning - 8min AMRAP: 5 Snatch 55#/75#, 10 Burpees, 10 Snatch 55#/75#, 10 Burpees, 15 Snatch 55#/75#, 10 Burpees, 20 Snatch 55#/75#, 10 Burpees... continue set/rep scheme as long as possible.
6.24.2014
6.25.14
CFFM WOD 6.25.14 Wednesday Hump D-a-a-a-y-y-y!!!
MOB-WOD: Anterior High Chain (Quadriceps/Hip Flexors). Conditioning: Partner Helen WOD: Complete three rounds of Run 400m, 21 x KBS @ 16k/24k, 12 x Pull Ups. One partner works while the other rests, both partners complete ALL the work.
MOB-WOD: Anterior High Chain (Quadriceps/Hip Flexors). Conditioning: Partner Helen WOD: Complete three rounds of Run 400m, 21 x KBS @ 16k/24k, 12 x Pull Ups. One partner works while the other rests, both partners complete ALL the work.
6.23.2014
6.24.14
CFFM WOD 6.24.14 Tuesday
Strength: Bench Press 3x3+ @ 82.5%. Extra Strength: Bulgarian Split Squat, 3 x 10-15. Conditioning: 8min AMRAP: 5 WBS 14#/20#, 20 DU, 10 WBS 14#/20#, 20 DU, 15 WBS 14#/20#, 20 DU, 20 WBS 14#/20#, 20 DU... continue set/rep scheme as long as possible.
Strength: Bench Press 3x3+ @ 82.5%. Extra Strength: Bulgarian Split Squat, 3 x 10-15. Conditioning: 8min AMRAP: 5 WBS 14#/20#, 20 DU, 10 WBS 14#/20#, 20 DU, 15 WBS 14#/20#, 20 DU, 20 WBS 14#/20#, 20 DU... continue set/rep scheme as long as possible.
6.22.2014
6.23.14
CFFM WOD 6.23.14 Monday
Strength: Hang Clean 3-RM. Conditioning - For time within a 15-min cap complete 21-15-9-15-21 rep rounds of Toes-2-Bar, Push Ups, Air Squats.
Strength: Hang Clean 3-RM. Conditioning - For time within a 15-min cap complete 21-15-9-15-21 rep rounds of Toes-2-Bar, Push Ups, Air Squats.
6.18.2014
6.19.14
CFFM WOD 6.19.14. WOD #1 (Strength) Isabel 30 Snatches for time (any style) @ 95lbs/135lbs within a 10-min cap. WOD #2 (Met-Con) 7-min AMRAP of *100 DU buy-in, then max rounds of Cindy (5 pullups, 10 pushups, 15 squats).
6.17.2014
6.18.14
CFFM WOD 6.18.14. Mobility-WOD: Posterior High Chain. Conditioning: Partner Up! 5 rounds for time of: 50m suitcase carry 16k/24k, 50m waiters carry 16k/24k, 10 Wall Ball Sprawl 14#/20#, 300M Run. Alternate work, one works while the other rests, except on run, both partners must complete all work. Happy Hump D-a-a-a-y-y-y!!!
6.16.2014
6.17.14
CFFM WOD 6.17.14. Strength: Back Squat 3x3+ @ 82.5%. Extra Strength: Uni-DB Bench, 3 x 10-15 AHAP. Conditioning: *Reference 1.21.14: Complete Five 90-sec rounds, 15 SDLHP buy in (55/75) max rep burpee over the bar. Score total burpees.
6.15.2014
6.16.14
CFFM WOD 6.16.14. WOD #1 (Stength) CrossFit Games Open WOD 11.3: Complete as many rounds and reps as possible in 5-minutes of Clean (165lbs/110lbs), and Jerk (165lbs/110lbs). WOD #2 (Met-Con) *Reference 1.20.14: Row 1k TT.
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