09.07.10

Fight Gone Bad V coming to CrossFit Fort Myers, Saturday September 25th!!!

CFFM

"Running Bear"

AMRAP in 20 minutes of

7 reps of the Bear Complex @ 63/95lbs

Run 400-Meters

CrossFit Endurance Week 3, WOD 6:

3 x 1000 Meters w/2 minute rest

CrossFit Football DWOD:

4 rds for time/load/reps of

Max Rep Bench Press @ 225lbs (scale accordingly)

Max Rep Strict Dead Hang Pull Ups

15 Wall Ball Sit Ups @ 14lbs

CFGames Prep Week 6, WOD 21:

"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB.

AQAP

One Arm Bench Press 3x12

One Arm Chest Fly 3x12

One Arm Shoulder Press 3x12

One Arm Lateral Raise 3x12

One Arm Overhead Step Up (Opposite Arm/Leg) 3x12

Two Arm Lateral Lunge 3x12

One Arm Shrug 3x12

Windmill + Curl + Pick Up 3x10

Turkish Get Up 3x6

Rest 5:00 min, then...

4 x 400-Meter Sprints, rest 2:1 or CFE

09.03.10

CFFM
From CF HQ 08.26.10
21-18-15-12-9-6-3 rep rounds for time of
Pull Ups
Handstand Push Ups

CrossFit Football SWOD “Deloading Week”
OFF

CrossFit Football DWOD
On the minute for 15 minutes
2 Deadlifts @ 75% of 1-RM
4 Burpees

CrossFit Games Prep, Wk 5, WOD 20
“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to peform all reps unbroken (like the Bear complex) use straps if necessary.
Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps

09.02.10

CFFM
Max Effort Front Squat
5-5-5-3-3-3
Reference 07.16.10 and 07.08.10
Rest 5:00 minutes then...
6 x 400-M Sprints, Rest-2-Work Ratio 2:1, Maximal Effort!!

Endurance Team Half Marathon Training, Wk 2, WOD 4
:20 seconds ON, :10 seconds OFF x 16 rds

CrossFit Football SWOD “Deloading Week”
Front Squat 5 x 3 @ 70% of 3-RM

CrossFit Football DWOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch @ 95lbs
Sprint 100-Meters

CrossFit Games Prep, Wk 5, WOD 19
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps