FortMyers CrossFit Thoroughbreds 12/8/2014 Mon. WOD

Strength: Back Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Box Jumps

1. Depth Jumps 3 x 5

2. Box Jump 5 x 5

WOD #1: 5 min AMRAP

5 HR Burpees, 5 x 10’ Shuttle Run (one hand touches floor outside of cone each side)

WOD #2: 5 min AMRAP

10 KB Swings, 10 Lunges (total steps)

WOD #3: 5 min AMRAP

15 Air Squats, 15 Sit Ups

FortMyers CrossFitTB 1/28/2014 Tues. WOD

Deadlift – work up to 95%

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

WOD:

10x :90 Second Rounds

75% Deadlift 1x, 2x, 3x...8x, 9x, 10x

10x Sit Ups

*complete 1x deadlift and 10x sit ups the first round, 2x deadlifts and 2x sit ups the second, etc.