FortMyers CrossFitTB 5/1/2014 Thurs. WOD

Strength: Sumo Deadlift 85%

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

WOD: 21 15 9

DL (115/75)

Thruster (115/75)

FortMyers CrossFitTB 4/30/2014.Wends WOD

WOD:  5 Rounds for time

Run 400m

Row 500m

25 x Sit Ups

25 x Superman

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

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)

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

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

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

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

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

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

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!!

  

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

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

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

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

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)

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)

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)

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)

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

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　

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

FortMyers CrossFitTB 4/5/2014 Sat. WOD

“Kelly”

5 Rounds for Time

Run 400m.

30x Box Jumps

30x Wall Balls

 

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!!

 

FortMyers CrossFitTB 4/3/2014 Thurs. WOD

Strength: Deadlift 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: 7 min Ladder 1,2,3,4,5...

SDLHP (115, 75), Sit Up

Vince attacks the Savage Race

Vince at the Savage Race this past weekend.

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!