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Source: http://www.crossfitfortmyers.blogspot.com/feeds/posts/default

<?xml version='1.0' encoding='UTF-8'?><?xml-stylesheet href="http://www.blogger.com/styles/atom.css" type="text/css"?><feed xmlns='http://www.w3.org/2005/Atom' xmlns:openSearch='http://a9.com/-/spec/opensearchrss/1.0/' xmlns:blogger='http://schemas.google.com/blogger/2008' xmlns:georss='http://www.georss.org/georss' xmlns:gd="http://schemas.google.com/g/2005" xmlns:thr='http://purl.org/syndication/thread/1.0'><id>tag:blogger.com,1999:blog-3796950703455476931</id><updated>2024-02-20T21:42:20.302-05:00</updated><category term="Back Squat"/><category term="Power Clean"/><category term="Burpee"/><category term="Power Snatch"/><category term="Deadlift"/><category term="Press"/><category term="push jerk"/><category term="Front Squat"/><category term="Row"/><category term="push up"/><category term="Pull Ups"/><category term="Push Press"/><category term="Bench Press"/><category term="Box Jump"/><category term="Hang Power Clean"/><category term="Kettlebell Swing"/><category term="Sledge Hammer"/><category term="double unders"/><category term="rack jerk"/><category term="wall ball shots"/><category term="Handstand Holds"/><category term="Pullup"/><category term="Ring Dips"/><category term="Sit-Up"/><category term="split jerk"/><category term="400 meter sprint"/><category term="Burpee Pullup"/><category term="GHD"/><category term="Overhead Squat"/><category term="Snatch"/><category term="Sprint"/><category term="Tabata"/><category term="air squat"/><category term="100 Meter Sprint"/><category term="Back Extension"/><category term="Broad Jump"/><category term="Handstand Pushup"/><category term="KTE"/><category term="Rope Climb"/><category term="Weighted Chin Up"/><category term="floor wipers"/><category term="snatch pulls"/><category term="strict pull-up"/><category term="supine ring pullups"/><category term="thruster"/><category term="turkish get up"/><category term="windmill"/><category term="50-yard sprint"/><category term="AMRAP"/><category term="Bench"/><category term="CrossFit"/><category term="Dumbbell Power Snatch"/><category term="Helen"/><category term="Holbrook"/><category term="KBS"/><category term="Karen"/><category term="Standing Broad Jump"/><category term="bent over rows"/><category term="clean and jerk"/><category term="concept 2"/><category term="football"/><category term="lunge"/><category term="plank hold"/><category term="towel pullups"/><title type='text'>CROSSFIT FORT MYERS</title><subtitle type='html'>CROSSFIT FORT MYERS - 10YRS STRONG</subtitle><link rel='http://schemas.google.com/g/2005#feed' type='application/atom+xml' href='http://crossfitfortmyers.blogspot.com/feeds/posts/default'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/'/><link rel='hub' href='http://pubsubhubbub.appspot.com/'/><link rel='next' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default?start-index=26&max-results=25'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author><generator version='7.00' uri='http://www.blogger.com'>Blogger</generator><openSearch:totalResults>1710</openSearch:totalResults><openSearch:startIndex>1</openSearch:startIndex><openSearch:itemsPerPage>25</openSearch:itemsPerPage><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-3115862600570876341</id><published>2018-05-13T14:40:00.002-04:00</published><updated>2018-05-13T14:40:20.393-04:00</updated><title type='text'>WOD MONDAY 5/14/18</title><content type='html'>CFFM WOD Monday 5/14/18
1.) Back Squat (Heavy) 3, 2, 1, 1, 1 
2.) 3 rounds NOT FOR TIME of: 1x sub :45 second 250-m row (Women sub :60 second) and 50 unbroken double-unders.&nbsp; 
*If the row takes longer than the time allowed then penalize yourself a 200m run. If you trip up on your double-unders, penalize yourself another 200m run. Complete the penalty runs before starting the next round.
<iframe allow="autoplay; encrypted-media" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/ultWZbUMPL8" width="560"></iframe></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3115862600570876341'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3115862600570876341'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2018/05/wod-monday-51418.html' title='WOD MONDAY 5/14/18'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://img.youtube.com/vi/ultWZbUMPL8/default.jpg" height="72" width="72"/></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-6660608825182260034</id><published>2017-08-22T09:29:00.004-04:00</published><updated>2017-08-22T09:31:47.532-04:00</updated><title type='text'>UNDER CONSTRUCTION</title><content type='html'>Please pardon our mess as we renovate our website to better serve you! Contact <a href="mailto:info@crossfitfortmyers.com">info@crossfitfortmyers.com</a> to schedule your free introductory workout and orientation.
 
View up to date workouts, class schedule and special event information on our Facebook page at&nbsp;<a href="https://www.facebook.com/crossfitfortmyers/">https://www.facebook.com/crossfitfortmyers/</a> 
</content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/6660608825182260034'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/6660608825182260034'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2017/08/under-construction.html' title='UNDER CONSTRUCTION'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-4767646979196674923</id><published>2015-02-21T18:00:00.000-05:00</published><updated>2015-02-21T18:00:04.463-05:00</updated><title type='text'>2.22.15</title><content type='html'>CFFM WOD Sunday 2.22.15 - OFF/Closed. Good luck to our Barbell Club as they compete today in Melbourne at the R.A.W. United Support The Troops Open Powerlifting Meet!&nbsp;<a href="http://stronglife610.net/r-a-w-united-powerlifting-federation/" rel="nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-decoration: none;" target="_blank">http://stronglife610.net/r-a-w-united-powerlifting-federat…/</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4767646979196674923'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4767646979196674923'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/22215.html' title='2.22.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-5083205121009852584</id><published>2015-02-20T18:00:00.000-05:00</published><updated>2015-02-20T18:00:04.032-05:00</updated><title type='text'>2.21.15</title><content type='html'>CFFM WOD Saturday 2.21.15 - OFF/Closed. The gym is closed today because our people are competing at the Saint Valentine's Day Massacre Event hosted by CrossFit Hurt in Cape Coral. Come cheer on your fellow CrossFitters! Event info here&nbsp;<a aria-haspopup="true" aria-owns="js_4r" class="profileLink" data-hovercard="/ajax/hovercard/page.php?id=1521192728163700" href="https://www.facebook.com/pages/The-Saint-Valentines-Day-Massacre/1521192728163700" id="js_4s" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-decoration: none;">https://www.facebook.com/pages/The-Saint-Valentines-Day-Massacre/1521192728163700</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/5083205121009852584'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/5083205121009852584'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/22115.html' title='2.21.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-499399859212301765</id><published>2015-02-19T18:00:00.000-05:00</published><updated>2015-02-19T18:00:03.057-05:00</updated><title type='text'>2.20.15 COMP PRACTICE WEEK</title><content type='html'>CFFM WOD Friday 2.20.15 - COMPETITION PRACTICE WEEK, Day #5. *Refer to CFG Open WOD 14.3 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch Score total reps. **Post WOD Mobility!!!** <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FMQR7O66uZw4&amp;h=bAQHr1v4q&amp;enc=AZPpVpTJNpAEb7zBiqHfvb_8-7f2hoFTiEx2eLqym2ZnSeCosD84mNbs824Ru847YGbdNj__D9I9IzoC5FekHmrm1A2VpuaoeTOEf9-xa81e_tu4Ef-uMgi65fWDhIlipJsJjz0Zk1SmZWc2XA4Zsi0PzV_1lhmBQxl9wVxNl175_w&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/MQR7O66uZw4</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/499399859212301765'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/499399859212301765'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/22015-comp-practice-week.html' title='2.20.15 COMP PRACTICE WEEK'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-2762617665328395307</id><published>2015-02-18T18:00:00.000-05:00</published><updated>2015-02-18T18:00:03.683-05:00</updated><title type='text'>2.19.15 COMP PRACTICE WEEK</title><content type='html'>CFFM WOD Thursday 2.19.15 - COMPETITION PRACTICE WEEK, Day #4.
*Refer to CFG Open WOD 11.4 
MEN - includes Masters Men up to 54 years old 
Complete as many rounds and reps as possible in 10 minutes of: 
60 Bar-facing burpees<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10 Muscle-ups Score rounds and reps. **Post WOD Mobiltity!!!** <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2F9m1-jWLd8vI&amp;h=VAQGN9V3h&amp;enc=AZOniY5on1jSPUTOxWvjRy8QtTETLMl84mgrKRtHoLz_37t2KfCAAIU_50AEBPfbuS0Mgm9pEw8UAxOjD37EXL1lRG2GZVtwwHX6wh1HriMLXaPFtcnRMZkDAiEu5m5Fp_gdQhGIF11m5fq4O4O37EeQbdvx6ew4Ukukvz6mtS85sA&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/9m1-jWLd8vI</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/2762617665328395307'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/2762617665328395307'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/21915-comp-practice-week.html' title='2.19.15 COMP PRACTICE WEEK'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-4252439267688164099</id><published>2015-02-17T18:00:00.000-05:00</published><updated>2015-02-17T18:00:01.087-05:00</updated><title type='text'>2.18.15 COMP PRACTICE WEEK</title><content type='html'>CFFM WOD Wednesday 2.18.15 - COMPETITION PRACTICE WEEK, Day #3. *Refer to CFG Open WOD 11.6, CFG Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100/65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100/65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100/65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Score total reps. **Post WOD Mobility!!!** <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2F_nlGXXQyxJ8&amp;h=5AQGpKaRz&amp;enc=AZNJBh1UewZ8U3tOH6rpCuGmGLaj3dPp8S6t9T0xenxMhXk0xe-6xdizVuYqrXrjsHas6t6BjAZ_U_2i_t8nVI-zFCMv-pjUfK3DWBziaXpplFYwHZ7x98_WnzzjSl6HjCWQjG8Bcn_AfH-_McLHzl9a_kH34Q6Ygn3vGVN9Y1YCBw&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/_nlGXXQyxJ8</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4252439267688164099'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4252439267688164099'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/21815-comp-practice-week.html' title='2.18.15 COMP PRACTICE WEEK'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-8502507129633358900</id><published>2015-02-16T18:00:00.000-05:00</published><updated>2015-02-16T18:00:01.380-05:00</updated><title type='text'>2.17.15 COMP PRACTICE WEEK</title><content type='html'>CFFM WOD Tuesday 2.17.15 - COMPETITION PRACTICE WEEK, Day #2. Instrucor led dynamic warm-up, then... Strength: Press 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.6.15,1.28.15. Conditioning: Complete as many rounds and reps as possible in 4 minutes of: Kettlebell Swing, 12 reps<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> 12 Hand Release Push-Ups If 72 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 144 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 216 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. Score completed rounds and reps. **Post WOD Mobility!!!** <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FkHtt49_Pljw&amp;h=wAQGqvJE5&amp;enc=AZOJTu3H7OHRy9RUU51tp80M316AvIWg41rMVTYB7_W9f_aIqWBYrg7pdlih52jHwaLp9BL8xSXtZ3W9iCPbsSUOi33KtSeOzy3HxyD1JGefcRfyjDA-K7ZwKinegLXmKzhgQ4XmbLYP9c7sHdWifhvAJOj2EZN1Ia93BZvIkOmV_w&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/kHtt49_Pljw</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/8502507129633358900'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/8502507129633358900'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/21715-comp-practice-week.html' title='2.17.15 COMP PRACTICE WEEK'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-4703219456888904319</id><published>2015-02-15T18:00:00.000-05:00</published><updated>2015-02-15T18:00:01.061-05:00</updated><title type='text'>2.16.15 COMP PRACTICE WEEK</title><content type='html'>CFFM WOD Monday 2.16.15 - COMPETITION PRACTICE WEEK, DAY #1. Instrucor led dynamic warm-up, then... Strength: Back Squat 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.5.15, 1.27.15. Conditioning: Every 3 minutes for as long as possible complete:<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> From 0:00-3:00 2 rounds of: 20 x Double Unders 10 x Toes-2-Bar From 3:00-6:00 2 rounds of: 25 x Double Unders 12 x Toes-2-Bar From 6:00-9:00 2 rounds of: 30 x Double Unders 14 x Toes-2-Bar Etc., following same pattern until you fail to complete both rounds. Score rounds and reps! **Post WOD Mobility!!!** <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FSRzQYACti14&amp;h=8AQEgvg1I&amp;enc=AZM5SjEX2U9EC6uP_iqUrDU6EVo4zKS8RbrGj8TjsyQXHVNkPkCsJl9ruP89cOVXYeqnfMtX7Af6tnQnjsFr5MxdY1_M2XhUCjazk5RMaNA03PX1BYrPA9WCS8yYqa5eaHB7S5urY04zb-uQGWLoMApg1hMoAntznAwHMhorp9hMGA&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/SRzQYACti14</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4703219456888904319'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4703219456888904319'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/21615-comp-practice-week.html' title='2.16.15 COMP PRACTICE WEEK'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-3152195184344969288</id><published>2015-02-05T19:00:00.000-05:00</published><updated>2015-02-05T19:00:09.191-05:00</updated><title type='text'>2.6.15</title><content type='html'>CFFM WOD Friday 2.6.15 TGIF!!! Instructor led Dynamic Squat warm-up, then... Teams of 3 will compete in the following events: 1.) Max Back Squat tonnage in 12-minutes, Two minute break then, 2.) Max Distance Rope Climb Ascents (in feet). Post-WOD Mobility&nbsp; <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FAD0uO7JGdZU&amp;h=OAQEkHFWE&amp;enc=AZNOSznLckMKeKPT2sZoZ4e9H8Lwhe0phgj6hBTwLQ8PqfOFf_TYcRujaHOBiAiyv-bWhOh_zahE6UBlSKSNpEOr-He6A_d1c22Zw_BvlAxoT6GF3-lMiT_k6QdlbAw5IYA5AAAcwVuTJOkOjy_PpQ4oEV6aKAr7duyLnklEX9FfNQ&amp;s=1" rel="nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-decoration: none;" target="_blank">http://youtu.be/AD0uO7JGdZU</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3152195184344969288'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3152195184344969288'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/2615.html' title='2.6.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-3950078979332013571</id><published>2015-02-04T19:00:00.000-05:00</published><updated>2015-02-04T19:00:01.371-05:00</updated><title type='text'>2.5.15</title><content type='html'>CFFM WOD Thursday 2.5.15 "Danny" 20-min AMRAP of 30 x Box Jump 24"/20", 20 x Push Press 115lbs/75lbs, 30 x Pull Ups. <a href="http://youtu.be/4DklYEgBLh0" rel="nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-decoration: none;" target="_blank">http://youtu.be/4DklYEgBLh0</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3950078979332013571'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3950078979332013571'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/2515.html' title='2.5.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-8340840910658772226</id><published>2015-02-03T19:00:00.000-05:00</published><updated>2015-02-03T19:00:02.952-05:00</updated><title type='text'>2.4.15</title><content type='html'>CFFM WOD Wednesday 2.4.15 Hump D-a-a-a-y-y-y!!! Instructor led Dynamic Deadlift warm-up, then... Strength: Deadlift 3 x 10+ @ 67.5% refer to 1.13.15. Conditioning "EMOM x 10" At the top of minutes 1, 3, 5, 7, 9 perform 12 x Slam Balls. At the top of minutes 2, 4, 6, 8, 10 perform 24 x Mountain Climbers (L + R = 1)<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> Finisher: Ring Dips x 100 <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FP2r3yNnJq-0&amp;h=ZAQHPmcJB&amp;enc=AZMeiVouUaZpBNlvlml6FBMrdl_Z3FEU1fjKGobgssXBnFCDTNyhRofR76HCSsRIkYr-aJ0cTXcqnL_7jS9hsK4EgVJ8JeuwdrsEkReHNjwgxb3hI2JoYMa4braHCjV-SAPU_XufGeL63AOJQfr9d-BBZosap-AnGMQhAhJyWD4wqw&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/P2r3yNnJq-0</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/8340840910658772226'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/8340840910658772226'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/2415.html' title='2.4.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-8127872826873969798</id><published>2015-02-02T19:00:00.000-05:00</published><updated>2015-02-02T19:00:06.783-05:00</updated><title type='text'>2.3.15</title><content type='html'>CFFM WOD Tuesday 2.3.15 Instructor led Dynamic CNJ Warm Up, then... Strength/Skill: Clean and Jerk 5x2+1 (Refer to 1.12.15) Conditioning: Tabata Row (Calories for reps), rest 1-min, Tabata Burpees, rest 1-min, Tabata Lunges. *Score total reps. Finisher: Pendlay Rows 3x10-12. Add 5lbs from last workout.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FgrxVHi5LpRo&amp;h=7AQHx-PND&amp;enc=AZMC_UoS5a9hrkbvhPTjR0d9A_JZlhmgqTstt9-SV1htkh3IAXUHfyvDr4hj9jb1rybjxpGKGxbYX665I9Hx44ZdOUBzMrJOw1Uw5jslL25RLW9ZmN9PsTdBJB8zDDlKONcFQ_FcQLG9gseJ17J-7BOJFW-tMXMeSQHFXtSkFgLZjA&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/grxVHi5LpRo</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/8127872826873969798'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/8127872826873969798'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/02/2315.html' title='2.3.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-6862173787238992388</id><published>2015-01-29T19:00:00.000-05:00</published><updated>2015-01-29T19:00:06.832-05:00</updated><title type='text'>1.30.15</title><content type='html'>CFFM WOD Friday 1.30.15 TGIF!!! Field Day Fun Day&nbsp;<i class="_4-k1 img sp_GsapzJPc3l6 sx_96a6b4" style="background-color: white; background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/ya/r/mZ8gB-PuZLO.png); background-position: -85px -394px; background-repeat: no-repeat; background-size: auto; color: #141823; display: inline-block; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; height: 16px; line-height: 19.3199996948242px; vertical-align: -3px; width: 16px;">smile emoticon Event 1.) Tire Flip AMRAP in 3-minutes. Event 2.) Sandbag Shouldering AMRAP in 3-minutes. Event 3.) Sled Push AMRAP in 3-minutes.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> Prepare to get dirty! Seriously, and wear long sleeve t-shirts if you have them for protection against the tires. We'll have some fun with this one gang! <a href="http://youtu.be/aEL9f81F8Do" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/aEL9f81F8Do</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/6862173787238992388'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/6862173787238992388'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/13015.html' title='1.30.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-2320977179856478821</id><published>2015-01-28T17:00:00.000-05:00</published><updated>2015-01-28T17:00:04.600-05:00</updated><title type='text'>1.29.15</title><content type='html'>CFFM WOD Thursday 1.29.15. Instructor led Snatch warm up, then Strength: Power Snatch + OHS + Snatch 5 x 1 + 1 + 2. *Start light, gradually add weight as form allows. Refer to work completed on 1.7.15. Conditioning: CrossFit Benchmark WOD "ANNIE" 50-40-30-20-10 rep rounds for time (15min cap) of Double Unders and Sit Ups.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> Finisher: Pendlay Rows 3 x 10-12. Add 5lbs from last workout. <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2Fh7XjUbUpeHE&amp;h=BAQE2svYL&amp;enc=AZNAQf00WmMzChAQjBMZyMZsRfD3HoE_Ij81Q_lYPK1hJtsoGaIKMVlhwGwZ23Wwj8oc6Rmrd_9TbT0cG9N6J4z7a921O1Aev3izWurUjH2I-yrGGTFyn5rkfEn7MYHh5Ji-SungXUuUc27T2IJr163iRP7kjGqfkJwfw-uYx0HMIg&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/h7XjUbUpeHE</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/2320977179856478821'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/2320977179856478821'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12915.html' title='1.29.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-4708740493202699861</id><published>2015-01-27T17:00:00.000-05:00</published><updated>2015-01-27T17:00:02.945-05:00</updated><title type='text'>1.28.15</title><content type='html'>CFFM WOD Wednesday 1.28.15 Hump D-a-a-a-y-y-y!!! Instructor led Dynamic Press warm up, then Strength: Press 3 x 10+ @ 67.5%. Conditioning: 7min AMRAP of Burpees x 7 reps, Russian KB Swings (16k/24k) x 21 reps. Score rounds and reps. Finisher: Option 1. Run 5 x 200m Shuttle Sprint (4x50m) AFAP. Option 2. Row 5 x 125m AFAP. Rest 1min.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2FeuPkEWCO87s&amp;h=qAQF97O7X&amp;enc=AZMYkHiCqIPULUNm4KRUhixa9F_UjnXOOLjwbV6xh9wWXL_ldFBPkMh1AaZQ-B9Kbua-qK57XYTy7ImxgU_VZVkUl8lg3TMGeSIoeSaPdlOsseaD23DRN7yO2VqFtooHfsnagVQtKzKCa9hTmESeq6dydXiwfj1tDt-Jm6TxQLEMHw&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/euPkEWCO87s</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4708740493202699861'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4708740493202699861'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12815.html' title='1.28.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-1945149550797463785</id><published>2015-01-26T17:00:00.000-05:00</published><updated>2015-01-26T17:00:02.155-05:00</updated><title type='text'>1.27.15</title><content type='html'>CFFM WOD Tuesday 1.27.15. Instructor led Dynamic Squat warm up, then Strength: Back Squat 3 x 10+ @ 67.5%. Conditioning: 7min AMRAP of Slam Ball and Pull Ups x 3's. 3,3,6,6,9,9,12,12... continue adding three reps per movement. Score total reps. Finisher: 100 x Ring Push Ups.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2F7gLEmS4nwi0&amp;h=hAQFC2IMK&amp;enc=AZO9rP4QrXiAIynAsGks1S8cd7sIno4Lym7jBWhS1O-neNQxyOkKW74K99CMFLF_kqiqPHJ09OQcVXx2zxi8W9E2Q15ridlRPnXz4WPiy_F5nzb2Gcw55-4Kcczq-DQ-e2ZN5Asti7hD5Leseo88Lrq4BFXh85c0KaT5qlC11v1RtA&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/7gLEmS4nwi0</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/1945149550797463785'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/1945149550797463785'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12715.html' title='1.27.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-3951917904230356049</id><published>2015-01-25T17:00:00.000-05:00</published><updated>2015-01-25T17:00:00.049-05:00</updated><title type='text'>1.26.15</title><content type='html'>CFFM WOD Monday 1.26.15 Did you have a good weekend? "Monday Gone Really BAD" Four rounds of Row (Calories) &gt; Burpee (Reps) &gt; Hang Power Clean @ 75lbs/55lbs (Reps) &gt; Box Jump @ 24"/20"" (Reps) &gt; Thruster @ 75lbs/55lbs (Reps).&nbsp; In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to&nbsp;<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;">next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Thank you very much. <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2F88jwDZtP35c&amp;h=kAQGvRM1o&amp;enc=AZNExh4wIc3kj9imLD-geHUY7Rrh2lOsIaftVATo-j7ElV1G0FT3Lk67JvJKxp_UEHHGxo_Z492hVrD-PIDY0BpK30ctJ1L2qxEKkQeQZEjsaOlbuqoDJbUYadMTDih2a9_7To_y5FkiM_PuUxbhJ8ou3kHiYl953VgpWkQqNMGmIw&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/88jwDZtP35c</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3951917904230356049'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3951917904230356049'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12615.html' title='1.26.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-7665601054937949328</id><published>2015-01-24T19:00:00.000-05:00</published><updated>2015-01-24T19:00:03.083-05:00</updated><title type='text'>1.25.15</title><content type='html'>CFFM WOD Sunday OFF/Closed</content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/7665601054937949328'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/7665601054937949328'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12515.html' title='1.25.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-4890211976532704818</id><published>2015-01-23T19:00:00.000-05:00</published><updated>2015-01-23T19:00:01.978-05:00</updated><title type='text'>1.24.15</title><content type='html'>CFFM WOD Saturday 1.24.15 Open Gym 8am-10am</content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4890211976532704818'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/4890211976532704818'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12415.html' title='1.24.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-1448336519858017553</id><published>2015-01-22T19:00:00.000-05:00</published><updated>2015-01-22T19:00:03.090-05:00</updated><title type='text'>1.23.15</title><content type='html'>CFFM WOD Friday 1.23.15 T-G-I-F!!! Instructor led Deadlift warm-up/skill session: 2 x Hang Power Clean EMOM x 8-minutes, then WOD: "Diane" 21-15-9 rep rounds for time of Deadlift @ 155lbs/225lbs, and HSPU. *All deadlift reps come to a DEAD stop, NO DROPS from the top!!! Be disciplined. 10-minute time cap, then Finisher: 1-mile Tempo Run at no more than 75% effort of best time trial.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> Post-WOD Mobility! The weekend is here, you made it!!! <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2F_z6JgP219T8&amp;h=1AQFCwss6&amp;enc=AZNr1vjCtvfLeMst5zNq43VtVbkTAw5diuYiV0LkehUXRJO4AhLflE_iGZbiAWxxwyAd1jXrX0oEJ1B8HwbHncsrSOQibQi-ZbojwT8PfhRtqeKRRN__x6M5g6R82QH-KNbXEb7TVKweqiNsuFduK-bDbQW6sRPURnmMzprKE0BF9A&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/_z6JgP219T8</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/1448336519858017553'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/1448336519858017553'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12315.html' title='1.23.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-1274160771907186850</id><published>2015-01-22T07:56:00.002-05:00</published><updated>2015-01-22T07:56:57.664-05:00</updated><title type='text'>1.22.15</title><content type='html'>CFFM WOD Thursday 1/22/15 Instructor led Snatch/OHS Warm up, then&nbsp; Strength: Snatch Push Press + OHS, 5X3+2 Conditioning: 7 min AMRAP of 10X WBS @ 14#/20#, 10X Burpees. Finisher: Pendlay Row 3X10-12 *Add 5 lbs from last workout.&nbsp;</content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/1274160771907186850'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/1274160771907186850'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12215.html' title='1.22.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-3818799571279047740</id><published>2015-01-20T20:00:00.003-05:00</published><updated>2015-01-20T20:00:48.150-05:00</updated><title type='text'>1.21.15</title><content type='html'>CFFM WOD Wednesday 1.21.15 Hump D-a-a-a-y-y-y!!! Instructor led Dynamic Bench Press warm up, then Teams of three will compete in the following events: 1.) Max bench press tonnage in 12 minutes. Two minute break, then 2.) Row max distance (k<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 20px;">ilometers) in 12 minutes. Finisher: CORE - Dead Bugs x 50 Post-WOD Mobility/Crossover Symmetry <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2Fk3Mvyt4pBQQ&amp;h=LAQGQNYV3&amp;s=1" rel="nofollow nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/k3Mvyt4pBQQ</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3818799571279047740'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/3818799571279047740'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12115.html' title='1.21.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-7280092992973472142</id><published>2015-01-19T19:00:00.000-05:00</published><updated>2015-01-19T19:00:05.330-05:00</updated><title type='text'>1.20.15</title><content type='html'>CFFM WOD Tuesday 1.20.15 1.) Skill session: proper rowing technique 2.) WOD: "Angie" for time complete (in order) 100 pull ups, 100 push ups, 100 sit ups, 100 air squats. *Scale volume and movements as needed! 3.) Post-WOD Mobility <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fwww.concept2.com%2Findoor-rowers%2Ftraining%2Ftechnique-videos&amp;h=7AQEcncuc&amp;enc=AZMVBoeH0D2CJt8-GDRUrg1LwHo0w3mcQPK3tZLc7Jb0_aSAL_vtj48Zi9ekFdoUoLmzWUViPlNQeYL33bDMUr9iv40Pib3kksy4jkVrZzZfcm3Nbne2YX4Z4OahaWqaYw-2L-_xzxG4vds84Otx1VvNNo-faJFryOkaK2WiCfDo2A&amp;s=1" rel="nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-decoration: none;" target="_blank">http://www.concept2.com/indoor-ro…/training/technique-videos</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/7280092992973472142'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/7280092992973472142'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/12015.html' title='1.20.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry><entry><id>tag:blogger.com,1999:blog-3796950703455476931.post-6245778748950441425</id><published>2015-01-18T19:00:00.000-05:00</published><updated>2015-01-18T19:00:06.364-05:00</updated><title type='text'>1.19.15</title><content type='html'>CFFM WOD Monday 1.19.15 Welcome back from the weekend! 1.) Instructor led Snatch warm-up complex, then 2.) Within a 10-min time cap: 15 x Snatch, 8 x Burpee Over The Bar, 10 x Snatch, 8 x Burpee Over The Bar, 5 x Snatch, 8 x Burpee Over The Bar. Rx'd = 65lbs/95lbs. 3.) Front Squat w/Pause 5 x 3. *Keep the weight light, hold a full "One Mississippi" count at the bottom of each rep before driving hard out of the hole.<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;"> <a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2F9amnoQBEEoI&amp;h=wAQEYC1mF&amp;enc=AZNqo275eUVVU-r7XKu1V3s88DhaxlH9mEa6sfgeC-vzdsZCYbNNcRpriIi-zP18iUuAXrQlLgJp__iitI9mvUkNYXeTGLSQDzctKJNgr35Jb-T1If_-x8iOLRnkucKKf16BgBBPA3aQ9q3XttGUwJbFyzuwVLFTNpzx4zxHJDopyA&amp;s=1" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://youtu.be/9amnoQBEEoI</a></content><link rel='edit' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/6245778748950441425'/><link rel='self' type='application/atom+xml' href='http://www.blogger.com/feeds/3796950703455476931/posts/default/6245778748950441425'/><link rel='alternate' type='text/html' href='http://crossfitfortmyers.blogspot.com/2015/01/11915.html' title='1.19.15'/><author><name>Jason Cobb</name><uri>http://www.blogger.com/profile/11109132208208706597</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='24' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wAst2TDlkSwwSkLc1LnL1y5navWpxNHA7rAlyQwPP05F2ZC6BKKFzq9ORNmIIUngltq47_FQbM0-nfYM9_ZSBh7feMX4zgIHzGEu1hmS1LpGUwJWHUYf5w-hzrAKA/s220/doubleunders.jpg'/></author></entry></feed>

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