FortMyers CrossFitTB 5/17/2014 Sat. WOD

Teams of 2

2 x 400m Relay (each)

800m BB Carry (135/95)

100 Partner WBS’s

4 x Burpee Broad Jump Relay down and back

OH Plate carry 800m (one plate switch as needed)

FortMyers CrossFitTB 5/16/2014 Fri.. WOD

WOD: FOR TIME!

2 min Plank

Run 1 mile

5o Sit Ups

25 Push Ups

15 Pull Ups

Run 800m

15 Pull Ups

25 Push Ups

50 Sit Ups

Run 1 mile

2 min Plank

FortMyers CrossFitTB 5/15/2014 Thurs. WOD

Deadlift 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: NFT

30, 25, 20, 15, 10, 5

DU’s (x 5 singles)

Row for Calories

Box Jumps

FortMyers CrossFitTB 5/14/2014 Wends. WOD

WOD: Pain Threshold Training

5 Rounds (20 min. cap)

Run 400m

25 KB Swings

*rest 1 min between each round

Midline Stability: 4 Rounds each

BB Roll Outs x 10

TGU x 4 each side

1 min max reps T2B

FortMyers CrossFitTB 5/13/2014 Tues. WOD

Front Squat 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

(adv. with KB hanging from the bar)

WOD#1: 20 sec on 10 sec off

8 Rounds each (alt movement)

OH Lunge (45/25)

Burpee over plate

WOD#2: 20 sec on 10 sec off

8 Rounds

Squat

Score is combined number of reps completed for both WODS!

FortMyers CrossFitTB 5/12/2014 Mon. WOD

Strict Press 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: NFT

12, 9, 7, 5, 3, 1

Ring Pull Ups

Push Jerk (135/95)

Rope Climbs

Plank Row (each side)

FortMyers CrossFitTB 5/10/2014 Sat. WOD

45 min time limit!!

10 Rounds

Bear Crawl down

Burpee Broad Jump back

KTE’s x 10

Box Jump x 10

Sprint to 41 and back