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


Friday, August 22, 2014

FortMyers CrossFitTB 8/23/2014 Sat. WOD

WOD: 4 min stations, 1 min. rest to switch, 2 people per station, 1 round for max reps

- Row for calories (both working at the same time)

- KB carry to end of fence and back

- Sled Push (one person pushes down the other back = 2 reps)


- Push Ups (one person working/ one resting)

- KTE’s (one person working/ one resting)


- GHD Sit Ups (One person has to stay in hollow position – switch as needed)

- Plank Rows (one person working/ one resting)







Thursday, August 21, 2014

FortMyers CrossFitTB 8/22/2014 Fri. WOD

Strength Accessory:
Kipping Practice or Muscle Up Practice
KB Swings 30 25 20 15 10 5 increase weight



WOD: GRACE
30 Clean and Jerks (135/95) adjust weight to your abilities



Wednesday, August 20, 2014

FortMyers CrossFitTB 8/21/2014 Thurs. WOD

Strength: OH Squat 85%
5x50%, 5x65%, 3x75% (4x4x85%)


Strength Accessory: Power Clean 2 2 2 2 2

WOD#1: 10 min Ladder 1,2,34,5…
SDLHP (95/65)
Bar Facing Burpee over the Bar

WOD#2: 10 min Ladder 1,2,3,4,5…
Thruster (95/65)
Bar Facing Burpee over the bar

Rest 5 min between Rounds! All reps will count!!