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.)

RidgeWOD:
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

6 comments:

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

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

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

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  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?

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

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  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.

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