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!