FortMyers CrossFitTB 6/7/2014 Sat. WOD

10 Rounds (45 min time limit)

400m Run

1 Sled Push

1 Rope Climb

5 Tire Flips (Jump in and out of tire after every flip)

10 Push Ups

FortMyers CrossFitTB 6/6/2014 Fri. WOD

Conditioning:

Run 1 mile

AMRAP until the 20 min mark of:

10 x Burpees

10 x MB Rotational Slams (each side)

10 x T2B

Run 1 mile

FortMyers CrossFitTB 6/5/2014 Thurs. WOD

Strength: Front Squat 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: NFT

BB Lunges x 5 each leg x 4 Rounds heavy

Hurdle over and under with KB x 4 Rounds R/L

30 sec hold bottom of squat x 6 Rounds

single arm KB/DB OH squat x 5 each side x 4 Rounds

FortMyers CrossFitTB 6/4/2014 Wends. WOD

Skill: 10 min DU practice

WOD: “Annie” (see WOD Book)

50, 40, 30, 20, 10

DU’s (Singles: 250, 200, 150, 100, 50)

Sit Ups

Midline Stability:

TGU’s 2 each side x 5

GHD Hypers weighted x 10 x 3 Rounds

(or Run 1 mile)

FortMyers CrossFitTB 6/3/2014 Tues. WOD

Strict Press 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: “Jack” 20 min AMRAP (see WOD Book)

10 x Push Press

10 x KB Swings

10 x Box Jumps

FortMyers CrossFitTB 6/2/2014 Mon. WOD

Strength: Deadlift 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD #1: 5 min AMRAP

5 x SDLHP (115/75)

5 x Bar facing Burpee over bar

WOD #2: 5 min AMRAP

5 x DL (135/95)

5 x Mountain Climber each side

WOD #3: 5 min AMRAP

5 x Plank Row (each side)

5 x Get Ups (45/25 held over head)

50% OFF your CrossFit TB Membership in June!

Earn 50% OFF your CrossFitTB Membership!

During the month of June you can earn 50% OFF your next months bill by bringing a friend or family member in to sign up. Your friend or family member will get their First day FREE and 50% OFF their first month and you will earn 50% OFF your May billing.





This offer ends: June 30th, 2014





Contact Jeremy Barnett for information: 239-851-3940 or at crossfittb@yahoo.com