Sunday, April 17, 2011

Fort Myers CrossFit TB- Mon. 4-18-2011 WOD

Front Squat
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)

WOD : 5 Rounds
Run to back fence then do 10 Jump Squats

Run back to building then do 10 lunges each leg

Yoke Push or small red sled push Down & Back
(215 lbs., 265 lbs., 315 lbs., 365 lbs., 415 lbs.)

Strength: Clean and Jerk - work up to 1RM

WOD: For Time
Run 1 Mile
10 Rounds of Cindy
Run 800m.
30x 115# Clean and Jerk
Run 400m.
25x Burpees


  1. 27:36 and the C&J was KILLER

  2. Good time. Glad you're liking the WOD's.
    Where are you doing them at?

  3. Iraq. I was on looking on the web and you guys have the most challenging Crossfit workouts out there.

  4. WOW! Thanks Anthony. We put a lot of time and thought into our programming. Glad to hear you're enjoying it.

    What branch of military are you with?

  5. Yeah, it incorporates everything we need with strength and speed as well as keeping our level of conditioning up. And the Navy.

  6. Glad to know we're able to help you guys in some small way.
    Thanks for your sacrifices and service to our country.
    You'll be in our prayers.