Tuesday, April 5, 2011

Fort Myers CrossFit TB- Wed. 4/6/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlift
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)


WOD:

5 min. AMRAP
Push Ups x 10
Jump Rope x 30
Rest 5 min. then complete:
5 min. AMRAP
DB Plank Rows x 5 each arm
Burpees x 10

RidgeWOD:
WOD: 20 Minutes
On the Minute
5x Power Cleans on ODD Minutes
6x Handstand Push Ups on the EVEN Minutes

Challenge: 90 seconds MAX in and out Tire Jumps

6 comments:

  1. AMRAP Push up Jump Rope/ Burpee Plank Row

    Rob 6/3.5(50)
    Jean 6/4 (60)
    Lisa 3/2 (12.5)
    Teresa 5/3 (17.5)
    Aaron F 5/4 (30)
    Brian 5/5 (40)
    Sylvie 5/4 (20)
    Jack 5/4 (45)

    ReplyDelete
  2. Efrain 7/3 (40)
    Annemarie 7/4 (25)
    Phil 5/3 (25)
    Garret 5/3 (35)

    ReplyDelete
  3. Marcia 5/4 (12.5)
    Becky 5/4 (10)
    Linda 4/4 (7.5)
    Janine 9/4 (20)
    Sharon 7/4 (15)
    Bonnie 4/3 (15)
    Kelly 3/4 (17.5)
    Julie 4/3 (20)

    ReplyDelete
  4. Ian 4/3 (25)
    Trey 6/4 (30)
    Arielle 5/4 (20)
    Loree 4/2 (10)
    Beth 6/5 (20)
    Devony 6/5 (17.5)
    Doug 4/3 (7.5)
    Ben 7/4 (40)
    Melissa 6/4 (30)
    Jared 7/4 (50)
    Robbie 5(step up/push up)/4 (25)

    ReplyDelete