Tuesday, September 16, 2014

FortMyers CrossFitTB 9/17/2014 Wends. WOD

Strength: Front Squat 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory:
Weighted Lunges 10 8 6 4 2 (each leg)

WOD: for time – 25 min cap
1 mile Run
50 Sit Ups
25 Burpee Box Jumps
25 Back Squats (135/95)
800m Run
50 Sit Ups
25 Burpee Box Jumps
25 Back Squats (135/95)


Monday, September 15, 2014

FortMyers CrossFitTB 9/16/2014 Tues. WOD

Strength: Push Press 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory:
3 Rounds:
Lateral DB Raises x 10
Posterior Fly x10

WOD: For total working time and completed reps
Buy In: 400m Run
10 min AMRAP
30 DU’s
10 HR Push Ups
5 Snatches (95/65)
Cash Out: 400m Run



FortMyers CrossFitTB 9/15/2014 Mon. WOD

Strength: Deadlift 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory: weighted Pull Ups 3 3 2 2 1 1

WOD: 3 Rounds
20 SDLHP (95/65)
25 lat Jumps over BB
30 KB Swings

Rest 1 min between rounds! 

Thursday, September 11, 2014

Wednesday, September 10, 2014

FortMyers CrossFitTB 9/11/2014 Thurs. WOD

NOTICE: No 4:00pm Class Today!!
Coach Darian and Coach Jeremy will be in Minnesota from 9-11-14 thru 9-15-14 for Darian to compete in the Granite Games.


Strength: Pistols 4 4 4 4 4 each leg – slow
Modify with weighted Lunges 5 x 10/leg




WOD: For Time! (25 min cap)
5, 10, 15, 20, 25, 20, 15, 10, 5
Cal. Row
Box Jumps
Superman
KB Swings











Tuesday, September 9, 2014

FortMyers CrossFitTB 9/10/2014 Wends. WOD

Strength: Strict Press 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Push Jerk 2 2 2 2 2

WOD: For Time…
Buy in: 400m Run
21 15 9
Push Ups, CTB Pull Ups
Cash Out: 400m Run