FortMyers CrossFitTB 1/9/2014 Thurs. WOD

Skill Practice – DU’s & Pistols

WOD: 15 Minute AMRAP

10x Alternating Jump Lunges with PVC Overhead

2x 5m. Shuffles Down and Back

20x 4-Count Flutter Kicks

FortMyers CrossFitTB 1/8/2014 Wends. WOD

Snatch Practice – 20 Minutes

MAX Standing Broad Jump – 3 Attempts

WOD: 21x – 15x – 9x For Time

Power Snatch (sub = KB Swings)

Squat Jump (touch floor each rep)

FortMyers CrossFitTB 1/7/2014 Tues. WOD

WOD: For Time – score is total time with the 1:00 rest periods

Run 1600m

Row 250

Rest 1:00

Run 800m

Row 250

Rest 1:00

Run 600m

Row 250

Rest 1:00

Run 400m

Row 250

Rest 1:00

Run 200m

Row 250

FortMyers CrossFitTB 1/6/2014 Mon. WOD

Strict Press – work up to 85%

5x50%, 5x55%, 3x60%, 2x65%,1x75%, (3x5x85%)

WOD: 3 Rounds for Max Reps of: 1:00 Push Press (115/75) 1:00 Burpees 1:00 Toes to Bar *score is total reps accumulated during three rounds - no rest until after

FortMyers CrossFitTB 1/4/2014 Sat. WOD

Boot Camp 3 Rounds- 45 min. Time Cap!

Sled Pulls Down & Back

WBS x 20

Run 800 m.

Push Ups x 50

Pull Ups x 25

Lateral Planks (1 min. right, 1 min. left)

FortMyers CrossFitTB 1/3/2014 Fri. WOD

WOD: NFT

Work on increasing your weight for the DL & KBHP

Rest 1-2 min. if needed between each exercise.

Deadlift  x 6

(Men 135, 155, 185, 225, 255, 275)

Women 75, 95, 115, 135, 155, 175)

KB High Pulls x 12

10 Burpee Broad Jumps

FortMyers CrossFitTB 1/2/2014 Thurs. WOD

3 Rounds Timed!

Run 1 mile

T2B x 15

Row 600 m.

Weighted Sit Ups x 30