Friday, January 31, 2014

FortMyers CrossFitTB 2/1/2014 Sat. WOD

“Swinging Annie” For Time
50x KB Swings
50x Double Unders – 150x Singles
50x Sit Ups
40x KB Swings
40x Double Unders – 120x Singles
40x Sit Ups
30x KB Swings
30x Double Unders – 90x Singles
30x Sit Ups
20x KB Swings
20x Double Unders – 60x Singles
20x Sit Ups
10x KB Swings
10x Double Unders – 30x Singles
10x Sit Ups

Thursday, January 30, 2014

Wednesday, January 29, 2014

FortMyers CrossFitTB 1/30/2014 Thurs. WOD

WOD: For Time
Run 400m.
50x Burpees
40x DB or KB Box Step Ups (each side)
30x Lateral Hurdle Hops (over and back = 1x)
20x Hand Release Push Ups
10x Single Arm KB Swing (each arm)

Row 400m.

Tuesday, January 28, 2014

FortMyers CrossFitTB 1/29/2014 Wends. WOD

Front Squat – work up to 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

10 Minute Ascending Rep AMRAP – first round is 1x of each, second round is 2x of each, etc.
1x Box Jumps…

1x Pull Ups…

Monday, January 27, 2014

FortMyers CrossFitTB 1/28/2014 Tues. WOD

Deadlift – work up to 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

10x :90 Second Rounds
75% Deadlift 1x, 2x, 3x...8x, 9x, 10x
10x Sit Ups

*complete 1x deadlift and 10x sit ups the first round, 2x deadlifts and 2x sit ups the second, etc.

Sunday, January 26, 2014

FortMyers CrossFitTB 1/27/2014 Mon. WOD

Push Press – work up to 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD: 25 min. Cap
50x Double Unders
20x Push Press (135#/95# - obviously scalable)
50x Double Unders
15x Push Press
50x Double Unders
10x Push Press
50x Double Unders

5x Push Press

Friday, January 24, 2014

FortMyers CrossFitTB 1/25/14 Sat. WOD

Four Teams – follow the leader – cannot advance (teams of 4 is obviously ideal, but not necessary)
40 Minute AMRAP
20 Calorie Row
20x Weighted Sit Ups
20x DBs Ground to Overhead

20x Squat Jumps

Thursday, January 23, 2014

FortMyers CrossFitTB 1/24/14 Fri. WOD

Skill: Pull Up Practice –or- Advanced = Weighted Pull Up 5 x 1x

WOD: 5 Rounds – EACH for Time
7x Burpees
10x Hand Release Push Ups
7x Burpees
10x Pull Ups

REST :90 Seconds

Wednesday, January 22, 2014

FortMyers CrossFitTB 1/23/14 Thurs. WOD

3 x 100m. Sprint – rest: 90 seconds between rounds to guarantee MAX effort

2 x 400m. Sprint – rest 2:00 between rounds to guarantee MAX effort
1 x 800m. Sprint

3 x 300m. Row – rest at least 2:00 between rounds to guarantee MAX effort

2 x 500m. Row – rest at least 3:00 between rounds to guarantee MAX effort

1 x 750m. Row

Tuesday, January 21, 2014

FortMyers CrossFitTB 1/22/14 Wends. WOD

"Air Force WOD"
*pick one bar weight (95#/70# - obviously scalable)
**perform 4x burpees every minute on the minute
20x Thrusters
20x Sumo Deadlift High Pulls
20x Push Press
20x OH Squats

20x Front Squats

Monday, January 20, 2014

FortMyers CrossFitTB 1/21/14 Tues. WOD

Skill: TGU – 3 x 3x (each side)

WOD: 20 Minutes to get as far as possible
10x Broad Jumps
20x KB Swings
10x OH Walking Lunges (45#/25#)
20x Broad Jumps
40x KB Swings
20x OH Walking Lunges


Sunday, January 19, 2014

FortMyers CrossFitTB 1/20/14 Mon. WOD

40 Minute Cap to
1. Find 5x MAX Push Press
2. Row 750m.
3. Complete 5x L-Sits for MAX Time
4. 50x Bodyweight Deadlifts for Time

- Complete all and score within the time cap in any order – each event is individually scored

Friday, January 17, 2014

FortMyers CrossFitTB 1/18/2014 Sat. WOD

WOD: 25 Minute Cap
Run 1 Mile
Complete as Many Rounds as Possible with Remaining Time
5x Pull Ups
10x Push Ups

15x Squats

Thursday, January 16, 2014

Wednesday, January 15, 2014

Tuesday, January 14, 2014

FortMyers CrossFitTB 1/15/2014 Wends. WOD

Back Squat – work up to 90%
5x50%, 3x60%,2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)

21x – 15x – 9x For Time

Box Jumps

Monday, January 13, 2014

FortMyers CrossFitTB 1/14/2014 Tues. WOD

WOD: Team 10K Row
*each partner rows 300m
When you finish rowing you must complete the following before rowing again
10x Weighted Sit Ups
15x Mountain Climbers (each leg)
20x Medicine Ball Slams
*the rowing order cannot change


Sunday, January 12, 2014

FortMyers CrossFitTB 1/13/2014 Mon. WOD

Bench Press – work up to 90% in 20 Minutes
5x50%, 3x60%,2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)

Deadlift – work up to 90% in 20 Minutes
5x50%, 3x60%,2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)

Optional WOD:
7 Minute AMRAP
MAX Reps Push Ups (feet on 45# plate, chest to deck)

*on any pause or break in the movement run to 41 and Back

Friday, January 10, 2014

FortMyers CrossFitTB 1/11/2014 Sat. WOD

Partner WOD - each partner completes prescribed number of reps
* each pair holds a 25# or 45# plate for duration of workout (does not need to be overhead), switch the plate on the run as desired
20x Box Jumps
30x Burpees
40x Push Ups
400M Run
60x Line Jumps (over and back = 1x)
70x Squats

800m Run

Wednesday, January 8, 2014

FortMyers CrossFitTB 1/9/2014 Thurs. WOD

Skill Practice – DU’s & Pistols

WOD: 15 Minute AMRAP
10x Alternating Jump Lunges with PVC Overhead
2x 5m. Shuffles Down and Back

20x 4-Count Flutter Kicks

Tuesday, January 7, 2014

FortMyers CrossFitTB 1/8/2014 Wends. WOD

Snatch Practice – 20 Minutes

MAX Standing Broad Jump – 3 Attempts

WOD: 21x – 15x – 9x For Time
Power Snatch (sub = KB Swings)

Squat Jump (touch floor each rep)

Monday, January 6, 2014

FortMyers CrossFitTB 1/7/2014 Tues. WOD

WOD: For Time – score is total time with the 1:00 rest periods
Run 1600m
Row 250
Rest 1:00
Run 800m
Row 250
Rest 1:00
Run 600m
Row 250
Rest 1:00
Run 400m
Row 250
Rest 1:00
Run 200m

Row 250

Sunday, January 5, 2014

FortMyers CrossFitTB 1/6/2014 Mon. WOD

Strict Press – work up to 85%
5x50%, 5x55%, 3x60%, 2x65%,1x75%, (3x5x85%)

WOD: 3 Rounds for Max Reps of: 1:00 Push Press (115/75) 1:00 Burpees 1:00 Toes to Bar *score is total reps accumulated during three rounds - no rest until after

Friday, January 3, 2014

FortMyers CrossFitTB 1/4/2014 Sat. WOD

Boot Camp 3 Rounds- 45 min. Time Cap!
Sled Pulls Down & Back
WBS x 20
Run 800 m.
Push Ups x 50
Pull Ups x 25

Lateral Planks (1 min. right, 1 min. left)

Thursday, January 2, 2014

FortMyers CrossFitTB 1/3/2014 Fri. WOD

Work on increasing your weight for the DL & KBHP

Rest 1-2 min. if needed between each exercise.
Deadlift  x 6
(Men 135, 155, 185, 225, 255, 275)
Women 75, 95, 115, 135, 155, 175)
KB High Pulls x 12

10 Burpee Broad Jumps