FortMyers CrossFitTB 5/21/2014 Wends. WOD

Class Notice: 
We will only have one 8:00am Boot Camp for Memorial Day Mon. 5/26/14 
All other classes will be cancelled for Monday 5-26-2014.
Regular class hours will resume on Tuesday 5-27-2014.

WOD #1: Suicides - 6 Rounds per team (3 teams)

WOD #2 Death by Burpee

Start with 3 Burpees for the first minute! 
Add one Burpee every minute

Midline Stability:

8 x 30 sec Hollow Rock 

2 x 2 min Plank

Rest 1:1

FortMyers CrossFitTB 5/20/2014 Tues. WOD

Push Press 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: 4 Rounds NFT

10 Ring Dips

10 Sledge Hammer Swings (each side)

10 DB/KB Snatch

10 Calorie Row

FortMyers CrossFitTB 5/19/2014 Mon. WOD

Sumo Deadlift 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: 4 Rounds for time

400m Run

20 Thrusters (45/65)

10 Pistols (alt)

FortMyers CrossFitTB 5/17/2014 Sat. WOD

Teams of 2

2 x 400m Relay (each)

800m BB Carry (135/95)

100 Partner WBS’s

4 x Burpee Broad Jump Relay down and back

OH Plate carry 800m (one plate switch as needed)

FortMyers CrossFitTB 5/16/2014 Fri.. WOD

WOD: FOR TIME!

2 min Plank

Run 1 mile

5o Sit Ups

25 Push Ups

15 Pull Ups

Run 800m

15 Pull Ups

25 Push Ups

50 Sit Ups

Run 1 mile

2 min Plank

FortMyers CrossFitTB 5/15/2014 Thurs. WOD

Deadlift 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: NFT

30, 25, 20, 15, 10, 5

DU’s (x 5 singles)

Row for Calories

Box Jumps

FortMyers CrossFitTB 5/14/2014 Wends. WOD

WOD: Pain Threshold Training

5 Rounds (20 min. cap)

Run 400m

25 KB Swings

*rest 1 min between each round

Midline Stability: 4 Rounds each

BB Roll Outs x 10

TGU x 4 each side

1 min max reps T2B