Fort Myers CrossFit TB Fri 3-9-12 WOD:

WOD #1:

1 mile Run for time



WOD #2:

2 x 500m Row for time. First round: practice/ warm up, second round: all out!!

3 x 2 min plank


after wod #1 & #2: 10 min Agility work

Fort Myers CrossFit TB Thrs 3-8-12 WOD:

Skill practice for the CrossFit open wod!!

Fort Myers CrossFit TB Wed 3-7-12 WOD:

Team WOD: 1 BB per Team

BB Clean N Jerk x 50 per Team Member (115/75)


Complete the remainder of reps as Burpees every time you stop and Run to 41 and back!

(Example: first round 18 Clean N Jerk = 32 Burpees)

If weight is adjusted (lighter) complete 75 reps!

Fort Myers CrossFit TB Tues 3-6-12 WOD:

WOD #1: "Helen"

3 rounds for time:

400m Run

21 x KB Swings

12 x Pull Ups



WOD #2: 4 Teams: Row 200m (SPRINT) 4 times!

Add total rowing time for score!

Fort Myers CrossFit Mon 3-5-12 WOD:

Warm Up to 85% of your max: Front Squat and conv Deadlift

WOD: 4 teams - adjust weight as needed for all team members NFT!!

3 Rounds NFT

DL x 4

Run to 41 and back

20 MB seated Trunk Rotations (total reps)

20 Sit Ups

Front Squat x 4

Run to 41 and back

20 MB seated Trunk Rotations (total reps)

20 Sit Ups

Fort Myers CrossFit TB Sat 3-3-12 Boot Camp:

Partner Training for time

5 Rounds:

100m Suicide

25 x KB Swings

5 Rounds:

15 x WBS's

50 x Jump Rope

Fort Myers CrossFit TB Fri 3-2-12 WOD:

Warm Up: 10 min Ladder Drills

WOD: 30 min AMRAP (for max reps)

 20 x Leg Raises

20 x lat Box Hops (low box) for speed

20 x MB Rotational Slams

20 x Push Ups

1 x Sled Push

 

(everthing is total reps!)