Fort Myers CrossFitTB- Tues. 3/1/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches


WOD:
Complete 4 Rounds each group
Group # 1:
KB Shuttle Runs
10-KTE’s
Group # 2:
Farmers Carry to 41 & Back (DB’s, KB’s or plates)
Run 800 m.


RidgeWOD:
"Annie" for time...
50x-40x-30x-20x-10x
Double Unders
Sit Ups

Interval Row: 300 meters - REST 1:00 in between rounds x 4

Interval Run: 41 and Back - REST 45 seconds in between rounds x5

Fort Myers CrossFit TB- Mon. 2-28-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Front Squat 90%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%


WOD: Partner FRAN
21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)

Thrusters
Pull Ups


RidgeWOD: 1RM Test Week
Back Squat: work to 1RM
***REST AS NEEDED***
Push Press: work to 1RM

Practice: Handstand Push Ups: set a clock for 20 minutes.  Complete 2 reps on the minute for the first ten minutes and 1 rep on the minute for the last ten minutes.

Fort Myers CrossFit TB Boot Camp Sat. 2/26/2011

“Six Minutes of Pleasure”


A.) AMRAP in 6 minutes of:

6 Thrusters (95/45-65)

6 Pullups

Rest 4 minutes


B.) AMRAP in 6 minutes of:

6 Sumo Deadlift High Pulls (95/45-65)

6 Burpees

Rest 4 Minutes


C.) AMRAP in 6 minutes of:

6 Ring Rows

6 Push Ups

The Naples Hammerheads Rugby Team Wants You!

The Naples Hammerheads are winding down our 2010-11 15’s season but are always on the lookout for new recruits. We play a pared down game in the Summer called Rugby 7’s that will be a new sport in the 2016 Olympics. Rugby 7’s is a wide open speed game that is great for fitness and running and lighter on tackling and hitting it is a great way to apply some of that Crossfit fitness and great opportunity to learn the basic skills of rugby.

We also have a huge beach 7’s tournament on Fort Myers Beach in July complete with luau, pub crawl, and band party that is not to be missed.

As evident by this picture rugby requires ALL kinds of body types and it is NEVER too late to learn. If you have an interest in playing the world’s greatest team sport please give me a call or checkout our website for details.

Your Crossfit Amigo,

Dan Banks

334.328.5736

dbanks@adkos.com

http://www.hammerheadrugby.com/live/

Fort Myers CrossFitTB- Fri. 2/25/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises

(60 sec. work, 30 sec. rest)



Group #1:

KB Swings

Leg Raises



Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)



Group #3:

Burpee Broad Jumps

Plank Walk down room


RidgeWOD:
"Karen" for Time
150x 20# Wall Ball Shots

Durability: 10 Rounds Not for Time
7x Toes Through Rings
30 seconds L-Sits

Fort Myers CrossFitTB- Thrs. 2/24/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Sumo Deadlift 85%

5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, (3 x 3 x 85%) (rest 3-5 min.)





WOD: 4 Rounds each group
Group #1:

Rope Sled Pull 90-135 lbs. 100’ Rope

Tire Flips x 10



Group #2:

Knees to Elbows x 20

GHD Hypers w/Knee Flexion x 10


RidgeWOD:
Partner Fun for Time:
100x 95# Hang Squat Cleans
100x Hand Release Push Ups
100x Turkish Sit Ups
100x 50# KB Swings
50x 95# Hang Squat Cleans
50x Hand Release Push Ups
50x Turkish Sit Ups
50x KB Swings

Fort Myers CrossFit TB- Wed. 2/23/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Bench Press 85%

5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, (5 x 3 x 85%) (rest 2-3 min.)



WOD: Increase weights each round

Push Jerk 10, 8, 6, 4, 2

(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)


Hang Cleans 10, 8, 6, 4, 2

WBS x 10, 10, 10, 10, 10

MB OH Slams 10, 10, 10, 10, 10


RidgeWOD:
Strength: Sumo Deadlift - work up to 3 sets of 10x @ 65% (from deficit)

Weighted Chin Up - work up to 1RM

WOD: Alternating Tabata (16 TOTAL intervals of 20 on, 20 off)
95# SDLHP
Double Unders

Auxiliary Work: 3 Rounds of Strongman Fun
10x Tire Flips w/ Jump Through
20 seconds Hollow Rock
1x Down and Back Yoke Push
20 seconds Dueling Ropes

Fort Myers CrossFitTB- Tues. 2/22/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:

Complete 4 Rounds each group



Group #1:

Small red sled push with 45 lbs. – 90 lbs. down & back

Jump Rope 50 reps



Group #2:

Row 700 m.

50 Mountain Climbers each leg



Group #3:

Farmers Carry to back of Stevie Tomato’s Sports Page & Back

50 Weighted Sit Ups



RidgeWOD:
Skill:
Clean and Jerk Progression - 3 Rounds Not For Time
3x w/ Log Press
3x w/ Double Wide Bar
3x w/ 155# Barbell

WOD: for time
10,9,8...3,2,1x - 135# Cleans
1,2,3...8,9,10x - Burpees over the Bar

Fort Myers CrossFit TB- Mon. 2-21-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 85%

WOD: Complete 4 Rounds each group

Group #1:

Pull Ups x 10 with vests or dip belt (Beg.-partner assisted)

KB 1-Arm OH Squat x 10



Group #2:

Heavy DB Rows x 8 each side

OH Weighted Lunges Heavy x 5 each leg


RidgeWOD:
Strength: Back Squat - work up to 3 sets of 10x @ 65%
OH Squat - after every round do 3x 95# OH Squats

Strict Press with Bands - work up to 3 sets of 10x @ 65%

Auxiliary Work: 10 Rounds Not For Time
5x Curtis P (clean, lunge each leg, push press)
10x Push Up Variations
Rounds 1,6 - Chest to Deck
Rounds 2,7 - Hand Release
Rounds 3,8 - Parallettes
Rounds 4,9 - Rings
Rounds 5,10 - Toes on the Box
*on EVEN Rounds run to 41 and Back
**on ODD Rounds row 300m.

Fort Myers CrossFit TB Boot Camp Sat. 2/19/2011

Team Relays


Two teams compete to complete the following for time….


100 yrd Water Bucket Relay (2 x’s each team member)

100 yrd Tire Flip out 5/team member

300 Incline or decline Push Ups off of the tire (1 athlete works at a time) 5/team member

100 yrd Tire Flip back 5/team member

300 Wall Balls (1 athlete works at a time) 5/team member

Team Run to 41 and Back with MB Reverse Toss

300 OH KB Swings (1 athlete works at a time) 5/team member

100 yrd Water Bucket Relay (2 x’s each team member)

Fort Myers CrossFitTB- Fri. 2/18/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises


Group #1:

Mountain Climbers x 50 each leg

Sit Ups x 50



Group #2:

GHD Hypers x 15

Burpees x 25



Group #3:

Bear Crawl to end of room & back x 2

Squat Jumps x 30

RidgeWOD:
"Air Force WOD" for Time
with 95# Bar
20x Thrusters
20x SDLHP
20x Push Jerk
20x OH Squat
20x Front Squat
***start w/ 4x Burpees and do 4x Burpees every minute on the minute until all reps are completed***

Fort Myers CrossFitTB- Thrs. 2/17/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Deadlift 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)

WOD:

Complete 21, 19, 17, 15

SDLHP (Men 95, Women 45-65)

Yoke Push down & back x 1 each round

Pull Ups


RidgeWOD:
Skill:
Pistols - 3 sets of 10x (alternate legs)
Muscle Ups - 3 sets of Max Reps
Handstand Push Ups - 3 sets of Max Reps

WOD: Intervals
8 Rounds
250m. Row
Rest 1:30 between rounds

4 Rounds
400m. Run
Rest 1:30 between rounds

Fort Myers CrossFit TB- Wed. 2/16/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Push Press 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)


WOD:

Floor Press x 5 x 5 HEAVY!

KB Snatches 5 x 5 each arm HEAVY!



Complete 3 Rounds- Rest 1-2 min. between rounds

Weighted Dips x 10

Ring Plank Chest Fly x 5


RidgeWOD:
Strength: Conventional Deadlift - work up to 5 sets of 2x @ 95%

WOD: 5 Rounds for Time
5x 275# Conventional Deadlift
10x Burpees

Strength: 3 Rounds
3x Weighted Pull Ups
5x Strict Pull Ups
7x Kipping Pull Ups
***Stay on bar for all reps during each round***

Fort Myers CrossFitTB- Tues. 2/15/2011 WOD

Warm Up;
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD: Complete 4 Rounds each group

Group #1:

MB Rotational Slams x 20 each side

Row 200 m.



Group #2:

Run 400 m.

20 KTE’s



Group #3:

Jump Rope x 100

KB Swings x 30


RidgeWOD:
Tabata Tuesday (8 rounds, 20 on, 10 off)
1. Row
2. Jumping Pull Up
3. Double Unders

WOD: for time
50x Hand to Hand KB Swings 50#
40x Goblet Squats
30x Hand Release Push Ups
40x Hand to Hand KB Swings 50#
30x Goblet Squats
20x Hand Release Push Ups
30x Hand to Hand Swings
20x Goblet Squats
10x Hand Release Push Ups

Fort Myers CrossFit TB- Mon. 2-14-2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Melissa- 300 lb. Deadlift PR

Core Work: Front Squat 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)


WOD: Complete 4 Rounds

Box Jumps x 10

Run to 41 & Back

KB MMA Rows HEAVY x 5 each arm

OH Lunges x 10 each leg

RidgeWOD:
Strength: Front Squat - work up to 5 sets of 2x @ 95%

WOD: Not For Time
10,9,8...3,2,1x of 30in. Box Jump
5x from ground Sprint Starts
10,9,8...3,2,1x of 135# Strict Press
5x High Hurdle Bounds
10,9,8...3,2,1x of GHD Sit Ups

BIG D's CrossFit Games Sun. Prep WOD

Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2

WOD #1: Complete 3 Rounds - Best Time
Goal to complete in under 10 min.

Darian completed it in: 7:43

Sled Push down room & back with 265 lbs.
DB Farmers Carry down room & back x 2 with 100 lbs. each hand

When finished rest 5 min. then complete:


WOD #2:  Timed
Complete in under 20 min.


Darian completed it in: 17:34


Row 200 m.
Run to 41 & back

Row 400 m.
Run 400 m.

Row 600 m.
Run 800 m.

When finished rest 10 min. then complete:


Accessory work:


Rest 1-2 min. between sets
Weighted Dips 20 x BW, 15 x 25lb., 10 x 50 lb, 5 x 75 lb
Biceps Curls 10 x 40 lb, 10 x 40 lb, 8 x 45 lb, 8 x 45 lb


Rest 30-60 sec. between sets
Ring Posterior Flyes 4 x 10
DB Lateral Raises 4 x 10 x 25 lbs.

Fort Myers CrossFit TB Boot Camp Sat. 2/12/2011

Three by Five


3, 5- Minute rounds…

Round One

30 Box Jumps (24/20)

50 Wall Balls (20/14)

AMRAP Burpees in the time remaining

Rest 3 Minutes



Round Two

30 Push Ups

50 Sit Ups

AMCalAP Row in the time remaining

Rest 3 Minutes



Round Three

30 KB SDLHP (1.5/1)

50 KB Swings

AMRAP Pull Ups in time remaining

Fort Myers CrossFitTB- Fri. 2/11/2011 WOD

Warm Up;
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

Complete 6 Rounds

Hurdles x 2 each drill

Sprint to 41

Ladder Drills x 2 each drill

Box Jumps x 5

10 Burpee Pull Ups or 20 Burpees


RidgeWOD:
Skill: Clean and Jerk 5 x 2x (light --- skill work)

WOD: 12x - 9x - 6x (if with a partner 30x-20x-10x; one works, one rests)
185# Clean and Jerk
Two for One Wall Ball

Fort Myers CrossFitTB- Thrs. 2/10/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Deadlift 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)


WOD:
Practice Clean N Jerk 6 sets x 3 reps rest 2-3 min. between sets
Yoke Carry or Farmers Carry 6 sets


RidgeWOD:
"Barbara" 5 Rounds EACH for time; rest 3 minutes between rounds
20x Pull Ups
30x Push Ups
40x Sit Ups
50x Squats

Phil is still losing

Phil Roberts has been very focused on his diet and training for the past 6 weeks and it's paying off. Phil has dropped 33 pounds in only 6 weeks. That's 5.5 lbs. each week. If you want to make a change and see incredible weightloss like this then I suggest you get on the Phil plan.

Below is a sample of Phil's meal plan. Take a look and give it a try. What do you have to lose? 10, 20, 30+ lbs.?
Time to get rid of it!

Steak
Chicken
Whole Eggs (with the yolk)
Plain Organic Greek Yogurt (Not the flavored or sugar filled ones)
Nuts, almonds, pecans
Apples, Bananas & Oranges
Moderate amount of plain cooked oat meal (Not the flavored or sugar filled ones)
Whole Organic Milk
Lots & lots of mixed fresh or frozen vegies


That's it! Nothing fancy or complicated. Just simple clean healthy foods. Phil picks 1 day to cook and prepare all the meals ahead of time. Usually takes about 1-2 hours to cook, clean, portion all foods and store away. But once it's done you're week is planned out and no more thinking or guessing what to eat.


Prior to this Phil was spending on average around $60.00 - 80.00/week on groceries plus $30-50.00/day eating out for luch or dinner. He has eliminated the need to eat out and now saves around $300.00/week. His current grocery bill is around $75.00 - 80.00/week. Still around what he was spending on groceries before but with much healthier choices in food.


What could you do with an extra $300.00/week or month???


He now saves the eating out for the weekend. This is his treat to himself for eating well all week. He chooses one day and one meal to "cheat" on. He can enjoy any food he likes but he is not to overinduldge to make up for what he has missed during the week. Most restaraunts serve you enough food to feed a family of four. Cut the food in half and eat that as the cheat meal. You could even save the other half and have it the following day or share it with a friend.


Phil's Sample Day Eating:


Breakfast:

3 Whole Eggs

3 Egg Whites

1/4 Cup Yogurt

1/2 cup mixed vegies

16 oz. Water



Snack:

4-6 oz. Steak

1/2 cup mixed vegies

apple or banana

16 oz. Water



Lunch:

4-6 oz. Chicken

mixed vegies

1/4 cup almonds or pecans

16 oz. Water



Snack:

1 cup yogurt

1/4 cup pecans or almonds

apple or orange

16 oz. Water




Dinner:

4-6 oz. Steak

1/2 cup mixed vegies

16 oz. Water



Snack:

Protein Pudding

(ONLY 1-Serving Per Night)


1/2 gallon Organic Whole Milk

6 boxes Fat Free/Sugar Free Jello Pudding Mix

Mix ingrediants


Then add:

4 servings of protein (Beef Protein from http://www.trueprotein.com/)

add more milk as needed to blend smooth.

Portion into 1 cup serving dishes and chill.

16 oz. Water

Fort Myers CrossFit TB- Wed. 2/9/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Bench Press 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)



WOD: Complete 4 rounds- Rest 1 min. between rounds

(Start with 65% of 1rm Push Press then increase weight each round)

BB Push Press 10, 8, 6, 4

BB Hang High Pulls 10, 8, 6, 4



Complete 3 Rounds- Rest 1-2 min. between rounds

Dips x 5 weighted

DB or KB Plank Rows x 10 each arm (Heavy)

MB Push Ups x 15

Ring Rows x 20


RidgeWOD:
Strength:
Sumo Deadlift: work up to 3 sets of 3x @ 90%

Pull Up Progression: Start as wide as possible, and work your way in completing 5 sets of 5x STRICT pull ups and finishing with hands together in the center of the bar.  After, complete 3 sets of 3x Bar Muscle Ups.

Auxiliary Work:
3 x 10x Good Mornings
3 x 10x SDLHPs (light --- speed work)

Durability: 5 Rounds Not For Time
20x GHD Situps
Yoke Carry Down and Back
20x Double Unders

4 More Powerlifting Records Broken

Darian Barnett competed this past Sat. Feb. 5th, 2011 in the Southeast Coast RAW Championships Powerlifting meet held at the Downtown Athletics Club in Arcadia, Fl.

 Darian trained for 12 weeks to get ready for this meet and it finally paid off. He accomplished breaking 4 current APA powerlifting records. He took Best Lifter for the day and 1st Place in his age/weight class.

Darian competed in the 16-17 age group and the 165 lb. weight class.
Below are his records for this meet:

Squat Record: 480 lbs.

Bench Press: 275 lbs.

Deadlift 520 lbs.

Total: 1275 lbs.

Darian and I would like to thank everyone that came out to show their support and to cheer him on to victory.

 Thank you for your support,
Jeremy Barnett

Fort Myers CrossFitTB- Tues. 2/8/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Complete 5 Rounds

5 Sit Ups then Sprint to end of room then complete 5 Burpees
Then Complete:
Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)

Row (As many calories as possible each 20 sec.)

Jump Rope

Bear Crawl

Mountain Climbers


RidgeWOD:
Skill: Snatch Progression
3x Hang Hugh Pulls
3x OH Squat
3x Snatch Balance

3 x 10x Floor Wipers (over and back = 1)
3 x 2x TGUs (each arm)

WOD: One minute on, one minute off for TEN minutes.
30x 50#KB Swings
Penalty - you have the 1 minute to get the 30x swings, you have a 1,000 meter row for every time you do not get 30 reps.  Rounds completed is your score.

Fort Myers CrossFit TB- Mon. 2-7-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


Core Work: Back Squat 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)



WOD: Complete 5 Rounds

Box Step Ups Weighted x 10 each leg

Pull Ups x 10

Wall Ball Shots x 10


RidgeWOD:
Strength:
Back Squat: work up to 3 sets of 3x @ 90%

Bench Press: work up to 3 sets of 3x @ 90%

WOD: 3 Rounds Not For Time
3x Bench Press @ 90% of 3RM
8x L-Pull Ups
Jingle Jangle: 30 secs. for 10 yard suicide

Auxiliary Work:
1. 3 x 10x Barbell Lunges (each leg)
2. 3 x 10x Pistols (alternating legs)
3.3 x 3x HSPU

Fort Myers CrossFit TB Boot Camp Sat. 2-5-2011

Three Teams Compete: 3 Rounds each Team (4-6 people per team)


400 Meter BB Carry (135/65) 2-3 team members

Row for calories (10 calories), KB swings 53/35 (Max Reps), Box jumps (Max Reps) 2-3 team members

[In the amount of time it takes your team mates to run the 400 M you are to max out on the KB swings, Box jumps and the rowing.]

Fort Myers CrossFitTB- Fri. 2/4/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

1 Mile Run Test (Record Time)

Then Complete: 4 Rounds Timed!

200 m. Row

800 m. Run


RidgeWOD:
Skill: 12 Minute Running Clock
Minutes 1, 2, 3 - 2x Power Clean Per Minute
Minutes 4, 5, 6 - 1x Power Clean, 1x Front Squat
Minutes 7, 8, 9 - 2x Squat Cleans
Minutes 10, 11, 12 - 1x Squat Clean

WOD:
"Jerry" for time
Run 1 Mile
Row 2K
Run 1 Mile

Fort Myers CrossFitTB- Thrs. 2/3/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Deadlift 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

5 x Sumo Deadlift High Pull

5 x KB Swings HEAVY!


RidgeWOD:
"Lumberjack 20" for time
20x 275# Deadlift
Run 400m.
20x 70# KB Swings
Run 400m.
20x 115# OH Squats
Run 400m.
20x Burpees
Run 400m.
20x Pull Ups
Run 400m.
20x 35# DB Squat Clean
Run 400m.

Fort Myers CrossFit TB- Wed. 2/2/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Bench Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

5 Push Ups

5 Pull Ups

5 Burpees


RidgeWOD:
Strength:
Bench Press: work up to 5 sets of 5x @ 85%

WOD: Not For Time - 4 Rounds
3x BodyWeight Bench Press
5x HEAVY Weighted Dips
250 m. Row

Auxiliary Work:
3 x 10x Pistols (alternate legs)
3 x 10x Barbell Lunges (each leg)