Tuesday, July 5, 2011

Fort Myers Crossfit TB Wed 7-6-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Push Press 75% of 1 RM

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



WOD:

10, 8, 6, 4, 2, 1

BB SDLHP

Box Jumps

KB Swings

Lunges each leg

Run to 41


RidgeWOD:
Deadlift: 7 Rounds of 3x - lift every 90 seconds

WOD: 90 second rounds of Deadlift
1, 2, 3, 4...9, 10 Deadlift @ 80%1RM
Run 150m.
REST remainder of the 90 seconds

PM WOD: Strength
DB Kneeling Strict Press 5 x 5x
Toes to Bar > Chest to Bar 5 x 5x
Hollow Rocks 20x




7 comments:

  1. Megan 19.07
    Samantha 24.05
    Dan 18.06
    Mike 22.07
    Nick 18.42
    Brian 18.50
    Syed 28.45
    Ron 21.35

    ReplyDelete
  2. Amy 24.25
    Meredith 23.15
    Ameer 29.35
    Chris 24.00
    Beth 21.45
    Annemarie 17.24
    Eddie 29.23
    Efrain 16.21
    Jennifer M 25.29
    Sharon 20.21
    Phil 24.51
    Sara 26.52

    ReplyDelete
  3. Ameer did 10 rounds!

    ReplyDelete
  4. Marcia 22.18
    Linda 24.10
    Julie 28.54
    Kelly 25.31
    Becky 22.21
    Janine 22.28

    ReplyDelete
  5. Tracy 19.30
    Ashley 19.41
    Arielle 20.53
    Teresa 23.09
    Allyson 15.16
    Katie 23.15
    Eva 22.14
    Catie 29.23
    Melissa 18.59
    Meredith 20.52
    Dan 19.55
    Ben 18.14
    Jared 15.39
    Matt 20.02

    ReplyDelete
  6. Jeremy 18.10
    Tom 18.19
    Sam-17:05
    Angie 26.00
    Nancy 20.37
    Mehmet-16:31
    Josh 22.30

    ReplyDelete
  7. Jean 1530
    Rob 1954

    ReplyDelete