Tuesday, June 14, 2011

Fort Myers Crossfit TB Wed. 6/15/2011 WOD

Wednesday 6/15/2011 WOD:

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

Core Lift: Bench Press 1RM Test
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
5x Push Ups
5x Pull Ups
5x Burpees

RidgeWOD:
Strength: Bench Press - 3 x 3x @ 90%

WOD: 5 Rounds NFT
3x Bodyweight Bench Press
8x 135# Bench Press
4 Rounds of TABADA Row (20 seconds on, 10 seconds off)

7 comments:

  1. Mike 140
    Eva 65
    Allie 65
    Teresa 90
    Megan 100
    Samantha 75
    Georgenna 110
    Aaron 135
    Nick 200
    Brian 195
    Sy 225
    DVS 245
    Janet 75
    Sharon 110
    Beth 105
    Annamarie 110
    Jay 230
    Efrain 195
    Garret 195
    Arnim 145
    Ameer 185
    Eddie 315
    Miguel 185 x 3
    Linda 50
    Lisa 100
    Sharon 55 x 4
    Johanna 45 x 4

    ReplyDelete
  2. For a challenge, try wrapping resistance bands around each end of the barbell and each leg of the bench rack during the bench press reps...it looks like this:

    http://www.youtube.com/watch?v=5_02z0HO_jI

    ReplyDelete
  3. kenny-90lbs
    Austin-115lbs
    Gyllian-50lbs x 13
    Vyctoria-45lbs x 12
    Trey-160lbs x 10
    Brandon-175lbs x 9

    ReplyDelete
  4. Allyson-95
    Jared-315
    Jean-325
    Arielle-115
    Katie-100
    Dan-225
    Matt-175
    Ashley-105
    Sabrina-40 x 9

    ReplyDelete
  5. Sam 325
    Phil 255
    Bruno 205
    Jeremy 210
    Loree 60
    Tracy 70
    Ben 175

    ReplyDelete
  6. Kim Kelsi 7 rounds
    Kim 7 rounds

    ReplyDelete
  7. Kelsy,

    That's a great one. Done it many times. Also try chains, board training, chains with kettlebells, floor presses, bands in a power rack from bottom & top and bands + board training.

    ReplyDelete