Fort Myers Crossfit TB Fri 7-8-2011 WOD:

Warm Up;
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Work in teams of 2-4 per rower. One person rows while the rest of the team does the core exercises. Once the person rowing finishes the required distance the next team member will begin rowing. Each team member must row each distance and complete each core exercise before moving to the next exercise.



Row 100 m. + Sit Ups

Row 150 m. + Mountain Climbers

Row 200 m. + MB Rotational Slams

Row 250 m. + Leg Raises

Row 300 m. + Burpees


RidgeWOD:
Durability: 200x Double Unders - in as few sets as possible NFT

Power Snatch: Find 1RM in 12 Minutes

WOD: 10 Rounds for Time
3x 100# Snatch
15x Wall Balls