Fort Myers CrossFit TB Fri 2-1-13 WOD:

Strength Accessory:

DB/KB Snatch 6 5 4 3 2 1 each arm

6 Rounds:

Heavy Farmers Carry down & back (mats)

30 sec to 1 min Hollow Body Position hold

WOD: 3 Rounds

1 min stations, 30 sec rest

MB Rotational Slams

Mountain Climbers

Tire Flips

Burpee Broad Jumps

Row for calories

Fort Myers CrossFit TB Thrs 1-31-13 WOD:

Strength:  Front Squat 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: 10, 8, 6, 4, 2 weighted Lunges each leg

WOD: "Daniel"

For time: 


50 Pull-ups


400 meter run


95/65 pound Thruster, 21 reps


800 meter run


95/65 pound Thruster, 21 reps


400 meter run


50 Pull-ups


Fort Myers CrossFit TB Wed 1-30-13 WOD:

Strength Accessory:

Weighted V-Ups 4 x 10 heavy

Strict T2B 4 x 10

GHD Hip Extension 4 x 10

DB seated Trunk Rotation 4 x 10 heavy

WOD:  

12 min AMRAP Ladder 1,2,3,4,5…

KB Swings

DU’s 

Burpees

***No Rest***

1 mile Run

Fort Myers CrossFit TB Tues 1-29-13 WOD:

Strength:  Strict Press 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

2 x 15 T’s, Y’s w/ DBs or small plates (use flat bench)

WOD: 6 Rounds NFT

1 Rope Climb

10 HR Push Ups

150 m Row

5 Ring Dips

2 Wall Climb

5 Push Jerks (135/95)

Fort Myers CrossFit TB Mon 1-28-13 WOD:

Strength: Cleans (Squat or Power) 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: 

Deficit Deadlift 5 x 5 start with 50% of 1RM

WOD: For Time

Buy In: 50 Sit Ups

4 Rounds of:

Run 400m

10 x DL (95/65)

10 x Hang Power Snatch

Cash Out: 50 Sit Ups