Blog Archives

Monday 02.22.16

Feb 22

Posted by SaltWater CrossFit

Partner WOD !!!

Warm-up

A) 3 Rounds

25 DU/75 sing

20 AB SU

15 PU

10 OHS w/PVC

Team WOD 4 Time

B) Run 2000m (split)

50 PCLN (155/105)

75 PLU

100 Burpee Box Jump Over (24/20)

75 PLU

50 PCLN

Row 2000m (split)

Posted in Fort Myers, Members, RogueFitness, SaltWaterCF, WOD

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Tags: #Coach, #Fitness, #FortMyers, Conditioning, Skill, Strength, WOD

Friday 01.05.16

Feb 5

Posted by SaltWater CrossFit

TGIF !!!

A) Skil/AMRAP

6 min AMRAP

2 MU (8 PLU Scaled)

15 AB SU

B) WOD

10 Power Snatches

20 OH Squats

30 Burpee Box Jumps (24/20)

20 OH Squats

10 Power Snatches

Rx: (115/85)

Posted in Florida, Fort Myers, Members, RogueFitness, SaltWaterCF, WOD

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Tags: #CapeCoral, #Coach, #Fitness, #FortMyers, Conditioning, WOD

MONDAY WOD 6.21.15

Jun 21

Posted by SaltWater CrossFit

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

Posted in WOD

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Tags: #321GO, #AIRFORCE, #Athlete, #BoxLife, #CapeCoral, #Coach, #COASTGUARD, #COMMUNITY, #Fitness, #FortMyers, #GAMES, #Healthy, #Herbalife24, #Hope, #LEEcoTakeover, #LIfeStyle, #Love, #MARINE, #Miami, #Team, #Unit, Active Recovery, AMRAP, ARMY, Chipper WOD, Coast Guard, Conditioning, Cycling, Endurance, Events, Faith, Fire, First Responders, Fundamentals, Gymnastic

FRIDAY WOD 6.18.15

Jun 18

Posted by SaltWater CrossFit

HAPPY FRIDAY WOD 🙂

WARM UP…Stretch

WOD.3 Rounds for time

9- Deadlift #185/135

15-Pull Up

18-Front Squat (135/95)
21-Push Jerk #95/65

Posted in WOD

Comments Off on FRIDAY WOD 6.18.15

Tags: #321GO, #AIRFORCE, #Athlete, #BoxLife, #Coach, #COASTGUARD, #COMMUNITY, #Fitness, #FortMyers, #GAMES, #Healthy, #Herbalife24, #Hope, #LEEcoTakeover, #LIfeStyle, #Love, #MARINE, #Miami, #Team, #Unit, Active Recovery, AMRAP, ARMY, Beach, Chipper WOD, Coast Guard, Conditioning, Cycling

SaltWater CrossFit

Blog Archives

Monday 02.22.16

Friday 01.05.16

MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

FRIDAY WOD 6.18.15

HAPPY FRIDAY WOD 🙂

WARM UP…Stretch

WOD.3 Rounds for time

9- Deadlift #185/135

15-Pull Up

18-Front Squat (135/95)
21-Push Jerk #95/65

Location

SaltWater CrossFit

Admin

SaltWater CrossFit

Blog Archives

Monday 02.22.16

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Friday 01.05.16

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MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A” 1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A” 1:00 – Shoulder 2 O.H 95/55 Partner “B” 1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

Share this:

Like this:

FRIDAY WOD 6.18.15

HAPPY FRIDAY WOD 🙂

WARM UP…Stretch

WOD.3 Rounds for time

9- Deadlift #185/135

15-Pull Up

18-Front Squat (135/95) 21-Push Jerk #95/65

Share this:

Like this:

Location

SaltWater CrossFit

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

18-Front Squat (135/95)
21-Push Jerk #95/65