Sunday, June 12, 2011

Fort Myers Crossfit TB Mon. 6/13/2011 WOD

IMPORTANT: We will be testing for new PRs for the next two weeks! Please bring a note book

or use your phone to record your new numbers! If it makes it easier you can keep your notes at the gym on the shelf by the stereo!  Good Luck Everybody:-)


Monday 6/13/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

Core Lift: Back Squats - 1RM Testing
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95% - Find 1RM in 3 Attempts

WOD: 15 Minute AMRAP
10x Lunges EACH Leg
Run to 41 and Back (300m.)
10x Squat Jumps

RidgeWOD:
Strength: Squat Clean - 12 Minutes - 2x on the minute each minute (increase load each set)

Superset: 3 Rounds
5x HSPU
1x 20 second Ring L-Sit > 3x Pull Ups-Toes to Ring

WOD: Score = Total Reps
I. 2:00 Limit
Run 150m.
Wall Balls (MAX Reps)
REST 1:00
II. 2:00 Limit
Run 150m.
60# KB Snatch (MAX Reps)
REST 1:00
III. 2:00 Limit
Run 150m.
DB Push Ups (MAX Reps)
REST 1:00
IV. 2:00 Limit
Run 150m.
60# KB Swings (MAX Reps)
REST 1:00
V. 2:00 Limit
Run 150m.
35# DB Thursters (MAX Reps)
REST 1:00
VI. 2:00 Limit
Run 150m.
Double Unders

3 comments:

  1. PR in lbs. and # of Rounds Completed:

    Sylvie 120 & 6
    Brian 265 & 3
    Syed 225 & 3
    Caitie 145 & 3
    Allie 105 & 3
    Efrain 225 & 7
    Jean 405 & 5
    Megan 125
    Teresa 125
    Dan 245
    G.W. 130
    Arnim 155
    Sharon 185 & 5
    Garret 245 & 3
    Phil 235 & 5
    Beth 160
    AnneMarie 175
    Meghan 3
    Meredith 3
    Miguel 4
    Sara 3
    Ameer 290
    Kelly 105 & 4
    Samantha T. 165
    Janine 175 & 5

    ReplyDelete
  2. Ben-280
    Ash-195
    Jared-415
    Eric-235
    Mike-205
    Bruno-215
    Jeremy-285
    Tracy-95
    Eva-95
    Kaylee-6 round
    Kelsi-6 rounds
    Kim-6 rounds
    Phil-435- 5 Rounds
    Trey-225
    Andrew-315

    ReplyDelete