FortMyers CrossFitTB 5/9/2014 Fri. WOD

WOD: 45 min Team Row for most calories

Each team member rows for 20 calories

Complete odd object Shuttle Run and 30 lateral Hurdle Jumps after each row

One team member has to stay in a plank position during the 45 min! …5 Burpees for the team if a team member drops out of the plank!!

FortMyers CrossFitTB 5/8/2014 Thurs. WOD

Strength: Back Squat 85%

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

Skill Practice: 5, 4, 3, 2, 1

Snatch

Strict (weighted Pull Ups)

Beginner work on Power Snatch add weight if form is good, Advanced work on squat snatch and add weight if form is good

FortMyers CrossFitTB 5/7/2014 Wends. WOD

Strength: Bench Press 85%

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

WOD: 10 min Ladder 1,2,3….

Burpee

Push Press 95/65

Lat Shuffle from center of bar to right end of bar then to left end of bar back to the center

FortMyers CrossFitTB 5/6/2014 Tues. WOD

WOD: Tabata 20 on 10 off 8 Rounds each

Row

Hollow body plank

Sit Ups

MB Trunk Rotations

Hollow Rock

DU’s or Singles

1 mile cool down Run

FortMyers CrossFitTB 5/5/2014 Mon. WOD

WOD:

BB Clean N Jerk x 50 (115/75)

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

(Example: first round 20 Clean N Jerk = 30 Burpees + Run)

FortMyers CrossFitTB 5/3/2014 Sat. WOD

Teams of 2 - alt. with partner, complete total reps as a team

30 Tire Flips in & out

50 T2B

70 Burpees over a plate

1 mile plate carry (run) switch plate as needed

Finish with 1 min Chest to Bar hold (Pull up or jump up to pull up bar and stay at the top with chest touching the bar) 20 Sit Ups for the team (each) if you let go before the minute is up!!

FortMyers CrossFitTB 5/2/2014 Fri. WOD

Warm Up: Running Technique

WOD #1: 3 Rounds for time

800m Run

rest 2 min between rounds

WOD#2: 3 Rounds NFT

Hip Bridges x 10

Plank walk – hands walk up and down a bench x 50

Weighted Sit Ups x 15