FortMyers CrossFitTB 2/4/2014 Tues. WOD

WOD:

4 x 100 m. Sprints

2 x 400 m. Run x 2 rest 2 minutes

2 x 800 m. Sprint x 2 rest 2 minutes

Cool down 1-Mile Run

FortMyers CrossFitTB 2/3/2014 Mon. WOD

WOD: ANGIE- Timed

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups

Beginner Angie- NFT

50 Ring Rows (or Jumping Pull Ups)

50 Push Ups

50 Squats

50 Sit Ups

FortMyers CrossFitTB 2/1/2014 Sat. WOD

“Swinging Annie” For Time

50x KB Swings

50x Double Unders – 150x Singles

50x Sit Ups

40x KB Swings

40x Double Unders – 120x Singles

40x Sit Ups

30x KB Swings

30x Double Unders – 90x Singles

30x Sit Ups

20x KB Swings

20x Double Unders – 60x Singles

20x Sit Ups

10x KB Swings

10x Double Unders – 30x Singles

10x Sit Ups

FortMyers CrossFitTB 1/31/2014 Fri. WOD

Skill Practice: Thursters – find a 3 Rep Max in 20 Minutes

WOD: 10 Rounds for Time

10x Wall Balls

10x Toes to Bar

FortMyers CrossFitTB 1/30/2014 Thurs. WOD

WOD: For Time

Run 400m.

50x Burpees

40x DB or KB Box Step Ups (each side)

30x Lateral Hurdle Hops (over and back = 1x)

20x Hand Release Push Ups

10x Single Arm KB Swing (each arm)

Row 400m.

FortMyers CrossFitTB 1/29/2014 Wends. WOD

Front Squat – work up to 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD:

10 Minute Ascending Rep AMRAP – first round is 1x of each, second round is 2x of each, etc.

1x Box Jumps…

1x Pull Ups…

FortMyers CrossFitTB 1/28/2014 Tues. WOD

Deadlift – work up to 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD:

10x :90 Second Rounds

75% Deadlift 1x, 2x, 3x...8x, 9x, 10x

10x Sit Ups

*complete 1x deadlift and 10x sit ups the first round, 2x deadlifts and 2x sit ups the second, etc.