HAPPY LABOR DAY!!
All classes are cancelled except for one 8:00am Boot Camp!
Boot Camp: Complete 3 rounds in 45 min.
5 Cone Suicide (round 1 forward, round 2 lateral, round 3 back pedal)
Run remaining 400 m.
20 Push Ups
30 MB Rotational Slams (15/side)
4 x Sled Push to end of room & back
Row 500 M.
60 x DU's or 120 singles
Sunday, August 31, 2014
Friday, August 29, 2014
FortMyers CrossFitTB 8/30/2014 Sat. WOD
NOTICE: Monday 9-1-2014 LABOR DAY!!
All classes are cancelled except for one 8:00am Boot Camp!
Partner WOD – Complete the following reps as a team, one person works the other hold a plate oh (45/25) – carry any way you want to on the run (switch as needed)
All classes are cancelled except for one 8:00am Boot Camp!
Partner WOD – Complete the following reps as a team, one person works the other hold a plate oh (45/25) – carry any way you want to on the run (switch as needed)
50 Burpee Tuck
Jumps
50 Calorie Row
400M Run
100 Hurdle Jumps
(each side)
100 Squats
800m Run
50 Push Ups
50 weighted Sit
Ups
400m Run
Thursday, August 28, 2014
FortMyers CrossFitTB 8/29/2014 Fri. WOD
Strength Accessory:
DB/KB Snatch 6 5 4 3 2 1 each arm
6 Rounds:
Heavy Farmers Carry down & back
30 sec to 1 min Hollow Body Position hold
WOD: 6 Rounds
20 DU (100 Singles)
20 Mountain Climbers (each leg)
5 Tire Flips
Run to 41 & back
Wednesday, August 27, 2014
FortMyers CrossFitTB 8/28/2014 Thurs. WOD
Strength: Push Press 85%
5x50%, 5x65%, 3x75% (4x4x85%)
Strength Accessory: Strict Press 4x4x85%
WOD:
5 Push Jerks (135/95)
10 Burpee over Box Jump
15 KBS
10
Push Jerk
20
Burpee over the Box Jump
30 KBS
15 Push Jerk
30 Burpee over the Box Jump
45 KBS
Tuesday, August 26, 2014
FortMyers CrossFitTB 8/27/2014 Wends. WOD
Strength Accessory:
Rope Climb x 6 from seated position (advanced:
L-Sit – no legs)
Sled Push x 5 down & back (light – speed work)
KB Cleans 5 x 5 each arm
WOD: Hero Wod “Michael” 3 Rounds for time
Run 800
50 x Superman
50 x Sit Ups
Monday, August 25, 2014
FortMyers CrossFitTB 8/26/2014 Tues. WOD
Strength: Back Squat 85%
5x50%, 5x65%, 3x75% (4x4x85%)
Strength Accessory: Thruster 2 2 2 2 2
WOD#1: 4 Rounds for total reps
1 min max T2B
1 min max Front Squat (115/75)
1 min rest between rounds
WOD#2: 4 Rounds for total reps
1 min Push Ups
1 min max WBS’s
1 min rest between rounds (move from station to
station without rest)
Sunday, August 24, 2014
FortMyers CrossFitTB 8/25/2014 Mon. WOD
Strength: Cleans 85%
5x50%, 5x65%, 3x75% (4x4x85%)
Strength Accessory: weighted Strict Pull Ups
4 4 2 2 1 1
WOD: 20 min AMRAP
DL x 4 (85% of max)
KB High Pull x 10 each side
OH Plate carry to 41 (or end of fence) carry back
any way
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