02.10.10

From November 10, 2009 - check your score and try to beat it!!!

http://www.crossfitfortmyers.com/2009/11/111009-daily-wod.html

CFFM WOD:

"Scorched"

AMRAP in 15 minutes of

Sprint 20 -40 -20 yards

Burpee Pull-Ups, 10 reps

Recovery: Walk/Run 800-Meters @ 50%

CFFB SWOD/DWOD: Off/Rest

02.09.10

Stuntman Mike hits a PR during the CFFB Total last Saturday!

CFFM Strength WOD:

Power Clean

3, 3, 3, 3, 3

Go Heavy! Set a PR!

Assistance Strength Work:

Handstand holds - 3 x max time, rest 2 minutes between attempts

CFFB SWOD:

(A & C) Deadlift 5-RM

CFFB DWOD:

AMRAP in 12 minutes of

Max rep pullups

Sprint 20 -40 -20 yards

*Score # of pull-ups and rounds

02.08.10

*No a.m. classes today, 5pm/6pm/7pm only

CFFM WOD:

"Foul Ball!"

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

50 WBS @ 14/20 (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

*Foul = Hold 400's as consistent as possible, maximal effort, foul if you go over or under your first recorded sprint by more than three (3) seconds. Foul = 10 air squats for every second off, performed consecutively after the wod recovery.

*Recovery = Immediately walk 400-Meters, then Spiderman crawl/Inchworm 100-ft, then begin post wod static mobility w/IT band-foam roll OR fouls!!!

CFFB SWOD:

(A) Squat 3x5; Press 3x5

(C) Squat 5x5; Press "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest

CFFB DWOD:

5 rds of

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul - 5 burpees per drop (on the spot)

*Rest 2-minutes between rounds

*Post weights used and number of fouls