Wednesday, April 30, 2014

Monday, April 28, 2014

FortMyers CrossFitTB 4/29/2014 Tues. WOD

Strength: OH Squat 85%











5 x 50%, 5 x 60%, 3 x 70%, 2 x 80% (4 x 4 x 85%)

WOD #1: 7 min AMRAP
SDLHP x 10 (95/65)
BW Squats x 20

Rest 5 min between WODS!

WOD #2: 7 min AMRAP
OH Lunges (45/25) x 10 (each side)

KB Swings x 15

Sunday, April 27, 2014

FortMyers CrossFitTB 4/28/2014 Mon. WOD

Strength: Push Press 85%









5 x 50%, 5 x 60%, 3 x 70%, 2 x 80% (4 x 4 x 85%)

WOD: NFT
100 Push Ups
4 x heavy Farmers Carry down and back (black mats)
25 x Ring Dips (adv.: 50 reps)
2 x 500m Row (SPRINT)


Friday, April 25, 2014

FortMyers CrossFitTB 4/26/2014 Sat. WOD

Teams of 2!  One team member completes one movement then switch!
Partner will start on the minute!
On the minute every minute complete 3 Burpees!
20 Thrusters (95/65)
20 Push Ups
20 SDLHP (95/65)
20 BW Squats
20 DL (95/65)
20 lat Jumps over bar
20 Thrusters (95/65)
20 Push Ups
20 SDLHP (95/65)
20 BW Squats
20 DL (95/65)
20 lat Jumps over bar


Thursday, April 24, 2014

FortMyers CrossFitTB 4/25/2014 Fri. WOD

WOD:
800m MB Indian Run
100 Partner MB Chest Pass
100 Partner MB OH Pass
100 Partner MB Trunk Rotations
100 Partner MB Sit Ups
….then complete:
4 x 30 sec Hollow Rock
4 x max hold L-Sit (30 sec goal)
4 x 10 x GHD Hypers (optional weight)
4 x 100 Mountain Climbers or 4 x 30 Grasshoppers


Wednesday, April 23, 2014

FortMyers CrossFitTB 4/24/2014 Thurs. WOD

Strength: Front Squat 80%
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD #1:  3 min AMRAP
Row for Calories

WOD #2: 3 min AMRAP
Pull Ups

WOD#3: 3 min AMRAP
WBS’s

WOD #4: 3 min AMRAP
KB Swings

REST 1:1 between WODs


Tuesday, April 22, 2014

FortMyers CrossFitTB 4/23/2014 Weneds. WOD

Crossfit Main Site Conditioning WOD: FOR TIME!!
Run 1 mile

150 DU’s
50 Burpees

Run 800m
100 DU’s
35 Burpees
Run 400m
50 DU’s
20 Burpees

Monday, April 21, 2014

FortMyers CrossFitTB 4/22/2014 Tues. WOD

Strength: Strict Press 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD:
Rope Climb x 5 x 4 x 3 x 2 x 1
Clean N Jerk x 5 x 4 x 3 x 2 x 1
(Alt. between exercises and increase weight for CNJ)

2011 CrossFit Games Event #1 - weight: 145, 165, 185, 205, 225

Sunday, April 20, 2014

FortMyers CrossFitTB 4/21/2014 Mon. WOD

Strength: Deadlift 80%
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD:
50 Pistols
Sled Push down and back x 5
50 Squat Jumps
50 Sit Ups

50 Hypers

Friday, April 18, 2014

FortMyers CrossFitTB 4/19/2014 Sat. WOD

Teams of 4
30 min AMRAP
- run speed bump to speed bump and back 1 x /person relay
- 10 swings each person
- 15 box jumps each person
- 20 lunges (10/leg each person)
1 KB per team - must be held by a team member at all times! Whatever you do, do not set the KB down! 10 Burpee penalty for the team!!

  

Thursday, April 17, 2014

FortMyers CrossFitTB 4/18/2014 Fri. WOD

1 mile Run Test
500m Row Test
DU Test unbroken for reps – 3 attempts
(rest in between tests as needed)

Agility: Ladder & Cone Drills

Wednesday, April 16, 2014

FortMyers CrossFitTB 4/17/2014 Thurs. WOD

Strength: Cleans (full squat) 80 %












5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD:  10 min AMRAP
5 x Power Cleans (115/75)
10 x KB Swings

15 x BW Squats

Tuesday, April 15, 2014

FortMyers CrossFitTB 4/16/2014 Wends. WOD

Conditioning WOD: 7 Rounds in 28 min. on the 4 min mark!
300m Run
10 T2B
Write down time or completed reps per round! Rest the remainder of the 4 min!

Midline Stability: 16 Rounds Tabata Sit Ups, Plank hold (20 sec on/10 sec off) alt between movements

Monday, April 14, 2014

FortMyers CrossFitTB 4/15/2014 Tues. WOD

Strength: Bench Press 80%

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD: 4 Rounds NFT (increase weight as reps decrease)
Ring Dips x 10
DB/BB Bend over Row x 10 x 8 x 6 x4
Weighted Push Ups x 25 x 20 x 15 x 10

Weighted Strict Pull Ups x 10 x 8 x 6 x 4

Sunday, April 13, 2014

FortMyers CrossFitTB 4/14/2014 Mon. WOD

Strength: Back Squat 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD: 21 15 9 reps for time
Deadlift (225/155)

Burpee over the bar (lateral)

Friday, April 11, 2014

FortMyers CrossFitTB 4/12/2014 Sat. WOD

finish one exercise before moving to the next!
10 x Sled Push
100 x Sit Ups
10 x Rope Climb
10 x Burpee Broad Jump down the room
Lunges speed bump to speed bump run rest of 400m

50 x Push Press (65/45)

Thursday, April 10, 2014

FortMyers CrossFitTB 4/11/2014 Fri. WOD

WOD: For Time
Row 500, 400, 300, 200, 100
Run 1 mile, 800, 400, 300, 200
Double Unders 50x, 40x, 30x, 20x, 10x (Singles – 100x, 90x, 80x, 70x, 60x)


Wednesday, April 9, 2014

FortMyers CrossFitTB 4/10/2014 Thurs. WOD

Strength: OH Squat 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)
Auxiliary Work:
Box Jumps 5 x 5 (Go high)
Hurdles – KB Over and Under Course 2R/2L
Weighted Lunges BB 5 x 5 (Heavy in Rack)



Tuesday, April 8, 2014

FortMyers CrossFitTB 4/9/2014 Wends. WOD

WOD: Teams WOD (5 to 7 per team) 6 Rounds per team member
OH plate carry from door to beginning of fence and back
Run to end of fence and back
Bear Crawl Down & Back
KTE's x 10

Each team receives a 25# and/or a 45# plate that must remain over one of the team members heads at all times. Team members will rotate as people complete different movements. If the team allows the plate to drop under then everyone on the team stops and completes 10x Burpees

Monday, April 7, 2014

FortMyers CrossFitTB 4/8/2014 Tues. WOD







Strength: Push Press 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: NFT - Thrusters (95#/65#) add weight every round
5 x Thrusters
5 x Strict/weighted Pull Ups
4 x Thrusters
4 x Strict/weighted Pull Ups
3 x Thrusters
3 x Strict/weighted Pull Ups
2 x Thrusters
2 x Strict/weighted Pull Ups
1 x Thruster

1 x Strict/ weighted Pull Up 

Sunday, April 6, 2014

FortMyers CrossFitTB 4/7/2014 Mon. WOD


Strength: Sumo Deadlift 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)
WOD#1: 3 x ( goal: 90 sec) Rounds – Rest 1 min between each round!
10 x Burpees
Run to end of fence and back
WOD#2: 3 x (goal: 90 sec) Rounds – Rest 1 min between each round!
10 x KB Swings

Run to end of fence and back

Thursday, April 3, 2014

FortMyers CrossFitTB 4/4/2014 Fri. WOD









Skill: 10 min TGU's 5 x 2 each arm
WOD: 5 Rounds NFT!
1 min Plank
Row 200m
kb/db Windmill 10 each side
Sprint 400m
***REST 1 min between rounds*** give 100% on the run and the row!!

 



Tuesday, April 1, 2014

FortMyers CrossFitTB 4/2/2014 Wends. WOD

NO Knee Bend 
Strength: Strict Press 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)
WOD: ....for time: 100 HR Push Ups - every time you rest on the floor or the top for more than 2 sec run to the end of the fence and back!