Category Archives: Pool WOD

WOD & “TEASER ALERT” & Announcement for Friday

Friday Announcement:  Coach Patrick & Coach Eric will be at the Advance One Day Business Conference all day so NO morning Classes…sorry!  HOWEVER, this means 2 BIG classes in the afternoon with Coach Darcelle at 4:30pm & 5:30pm.  If we (Patrick & Eric) get out in time we will throw-down with the 5:30pm class.

TEASER ALERT:  Friday WOD is from the 2013 CrossFit OPEN.  Check out WOD 13.4 on the games website for details and movement standards.  ALSO…we have a slight twist to this WOD, check back later…

Thursday WOD: 7 Minute DU Warm-up

AMRAP for minutes 1-3-5-7 (record total DU or Single Reps but not a mix of the two)

REST on minutes 2-4-6

Technique: Overhead Squats

4-4-4-4-4-4-4  with PVC for athletes with mobility issues, light weight on the bar for everyone else.

Metcon: 21-15-9 For Timerogue-fitness

OHSQ  135#/95#

KBS  53#/35#

 

WOD 10/02/14 USAF Pool WOD @ 9am!

The USAF is hosting us for a pool workout at 9am on Thursday.

th

No 10am class as we will still be at the POOOOOOL!!!

Fort Myers Aquatic Center

1750 Matthew Dr, Fort Myers, FL
(239) 321-7553

We have the amazing opportunity of being taught by our South FL USAF.

Please arrive at 9:00 and be ready to swim.

 

Unfortunately they won’t let us swim with guns but wouldn’t that be fun!

Afternoon WODs will be at the gym!

Thursday 09/25/14

The USAF is hosting us for a pool workout at 9am on Thursday.th

Fort Myers Aquatic Center

1750 Matthew Dr, Fort Myers, FL
(239) 321-7553

We have the amazing opportunity of being taught by our South FL USAF.

Please arrive at 9:00 and be ready to swim.

Afternoon WOD: For Timeth

10 Bar Muscle-ups (scaled = Chest to Bar PLU)

20 Burpees

30 Toes-to-Bar

40 Push-ups

50 Dumbbell Thrusters 40#/20#

40 Sit-ups

30 Second Handstand Hold

20 Burpees

10 Bar Muscle-up (scaled = Chest to Bar PLU)

THURSDAY 10am class will be at the Ft. Myers Aquatic Center Pool

The USAF is hosting us for a pool workout at 10am on Thursday 9/4.th

Fort Myers Aquatic Center

1750 Matthew Dr, Fort Myers, FL
(239) 321-7553

We have the amazing opportunity of being taught by our South FL USAF.

Please arrive at 9:45 and be ready to swim.

We will be doing a SCALED version of what the USAF troops will be doing so “no worries”.

All other afternoon classes will be at the gym….fear not, there will be more pool WODs in our future!

Picture: The CrossFit Games “Pool Event” athlete Matt Chan

%d bloggers like this: