Thursday, April 24, 2014

FortMyers CrossFitTB 4/25/2014 Fri. WOD

WOD:
800m MB Indian Run
100 Partner MB Chest Pass
100 Partner MB OH Pass
100 Partner MB Trunk Rotations
100 Partner MB Sit Ups
….then complete:
4 x 30 sec Hollow Rock
4 x max hold L-Sit (30 sec goal)
4 x 10 x GHD Hypers (optional weight)
4 x 100 Mountain Climbers or 4 x 30 Grasshoppers


Wednesday, April 23, 2014

FortMyers CrossFitTB 4/24/2014 Thurs. WOD

Strength: Front Squat 80%
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD #1:  3 min AMRAP
Row for Calories

WOD #2: 3 min AMRAP
Pull Ups

WOD#3: 3 min AMRAP
WBS’s

WOD #4: 3 min AMRAP
KB Swings

REST 1:1 between WODs


Tuesday, April 22, 2014

FortMyers CrossFitTB 4/23/2014 Weneds. WOD

Crossfit Main Site Conditioning WOD: FOR TIME!!
Run 1 mile

150 DU’s
50 Burpees

Run 800m
100 DU’s
35 Burpees
Run 400m
50 DU’s
20 Burpees

Monday, April 21, 2014

FortMyers CrossFitTB 4/22/2014 Tues. WOD

Strength: Strict Press 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD:
Rope Climb x 5 x 4 x 3 x 2 x 1
Clean N Jerk x 5 x 4 x 3 x 2 x 1
(Alt. between exercises and increase weight for CNJ)

2011 CrossFit Games Event #1 - weight: 145, 165, 185, 205, 225

Sunday, April 20, 2014

FortMyers CrossFitTB 4/21/2014 Mon. WOD

Strength: Deadlift 80%
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
WOD:
50 Pistols
Sled Push down and back x 5
50 Squat Jumps
50 Sit Ups

50 Hypers

Friday, April 18, 2014

FortMyers CrossFitTB 4/19/2014 Sat. WOD

Teams of 4
30 min AMRAP
- run speed bump to speed bump and back 1 x /person relay
- 10 swings each person
- 15 box jumps each person
- 20 lunges (10/leg each person)
1 KB per team - must be held by a team member at all times! Whatever you do, do not set the KB down! 10 Burpee penalty for the team!!

  

Thursday, April 17, 2014

FortMyers CrossFitTB 4/18/2014 Fri. WOD

1 mile Run Test
500m Row Test
DU Test unbroken for reps – 3 attempts
(rest in between tests as needed)

Agility: Ladder & Cone Drills