FortMyers CrossFitTB 4/1/2014 Tues. WOD

Skill: Snatch Practice

WOD: for time

21- 15- 9

Power Snatch, Burpee

(beginner DB alt. Snatch or DB alt Clean & Press, Burpee)

FortMyers CrossFitTB 3/31/2014 Mon. WOD

Strength: Front Squat 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

FortMyers CrossFitTB 3/29/2014 Sat. WOD

"Abbate"

1 mile Run

21 Clean & Jerk (155/105)

800m Run

21 Clean & Jerk

1 mile Run

(2 heats - 5 min apart, mb, db or plate ground to oh for beginners)

FortMyers CrossFitTB 3/28/2014 Fri. WOD

WOD: 4 Teams for time! 5 Rounds

Row 200m

10 KTE's

10 HR Push Ups

20 DU's (80 singles)

Timer stops when all team members have completed all 5 rounds!

FortMyers CrossFitTB 3/27/2014 Thurs. WOD

Strength: Bench Press 70 %

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Skill Work:

Power Snatch or Squat Snatch

Pistols

Muscle Ups

FortMyers CrossFitTB 3/26/2014 Wends. WOD

Conditioning WOD:

Work with a partner!

WOD #1: 4 Rounds! One person works while the other rests!

Sprint Speed Bump to Speed Bump then switch

OH Plate Carry (45/25) Speed Bump to Speed Bump then switch

DB single arm Framers Carry down in right hand, back in left hand then switch

WOD #2: 4 Rounds!

One person will stay in a plank position until the other completes the KB Shuttle Run then switch

FortMyers CrossFitTB 3/25/2014 Tues. WOD

Strength: Back Squat 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Choose one of the following wods to test!

WOD: "Karen"

150 WBS's (20/14)

10 min time cap!!

WOD: 10 min AMRAP

KB/DB single arm Thruster

WOD: 10 min AMRAP

KB/DB Clean N Jerk

Goal: 100

WOD: 10 min AMRAP

KB/DB Snatch

Goal: 200