Tuesday, April 19, 2011

Fort Myers CrossFit TB- Wed. 4/20/2011 WOD

Strict Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)
WOD: 4 Rounds Timed!

Jump Rope DU’s x 30
Pull Ups x 10
Push Ups on MB x 10
Row 500m.

RidgeWOD:
Strength: Overhead Squat - 7 Rounds of 3x @ 75% with 90 second rest

WOD: 3 Rounds of 1 Minute MAX Effort --- 1 Minute REST between Exercises
Push Ups
Pull Ups
50# KB Swings
24in. Box Jumps
Burpees

*REST 5 Minutes*
**Use 95# Bar for ALL Lifts**

Deadlift
Squat Clean
Front Squat
Push Press
Back Squat

9 comments:

  1. Team Wod 5 Rounds (200m row)

    Aaron: 17:58
    Brian: 16:30

    Teresa: 18:50
    Arielle: 19:52

    Lisa: 19:45
    Katie: 22:47

    ReplyDelete
  2. Eddie: 21:42 (x4)
    Phil: 21:29

    Janet: 20:05
    Seema: 28:32

    Brian: 21:17

    ReplyDelete
  3. Julie 19.20
    Kelly 19.20

    Marcia 18.10
    Becky 18.46

    Sharon 18.01
    Kristie 17.40

    ReplyDelete
  4. with four rounds at 500m

    ReplyDelete
  5. Yes. You should click on the link "CrossFit Games WODS" on the left side of my website to view the WODS my trainers, my son and I are doing. I think you'll like them.

    You should send me some photos of you guys doing our WODs and I'll put them on my website.

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. Syed-38:38
    Eva-32:59
    Drew-27:45
    Rob-17:48
    Jean-16:03
    Eric-22:03
    Garret-19:22

    ReplyDelete
  8. Group#1
    Andy 18.45
    Cameron 17.26

    Group#2
    Steff 22.40
    Loree 23.17

    Group#3
    Jared 19.57
    Jerod 24.09
    Matt 23.00

    ReplyDelete