Fort Myers CrossFit TB Mon 4-1-13 WOD:

Strength: Front Squat 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD: For time…

3 rounds of:
20 OH Lunges

5 Bar Muscle-Ups, 5 Muscle Ups or 15 CTB Pull Ups

20 KB Snatches (total reps)

Run 1 mile

3 rounds of:
15 OH Lunges

3 Bar Muscle-Ups, 3 Muscle Ups or 9 CTB Pull Ups

15 KB Snatches (total reps)

Fort Myers CrossFit TB Sat 3-30-13 Boot Camp:

Four Teams –

45 Minute AMRAP

15 Calorie Row

15 x Weighted Sit Ups

15 x MB Slams

15 x Thrusters (95/65)

15 x SDLHP (95/65)

Run to the end of the fence and back

Team with the most completed rounds wins!!

Fort Myers CrossFit TB Fri 3-29-13 WOD:

Skill: 

Running Technique

WOD: 

5 K Run 

Fort Myers CrossFit TB Thrs 3-28-13 WOD:

Strength: Sumo Deadlift 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Skill Work: HSPU’s

WOD: “Diane”

21 15 9

DL (225/155)

HSPU (mod: pike position or Push Ups)

OR SKILL WORK FOR THE OPEN

Fort Myers CrossFit TB Wed 3-27-13 WOD:

Strength Accessory:

TGU’s 5 x 2 reps each arm

2 min Plank x 2

Lat Plank 1 min each side x 2

Sprints to end of fence – walk back x 10

WOD: “Helen”

3 Rounds for time…

Run 400m

21 KB Swings

12 Pull Ups

Optional Bonus WOD: “Annie”

50 40 30 20 10

DU’s (x3 for singles)

Sit Ups

Fort Myers CrossFit TB Tues 3-26-13 WOD:

Strength: Back Squat 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: weighted Step Ups 5 x 5 each side

WOD: “Nancy”

5 Rounds for time…

400m Run

15 OH Squat (95/65)

Fort Myers CrossFit TB Mon 3-25-13 WOD:

Strength: Bench Press 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD: “DT” 

5 Rounds for time:

12 DL 155/105

9 HPC

6 Push Jerk