Fort Myers CrossFit TB Wed 5-22-13 WOD:

IMPORTANT: Memorial Day - Morning Classes Only (6,7 & 8am) - NO NIGHT CLASSES! 

Strength Accessory:

KBS 30 20 15 10 5 5 5

Increase weight!! (optional DB Swing to go past the 70#)

WOD:

1 mile Run

50 DU’s (150 Singles)

20 Sit Ups w/ KB OH!! Single arm each side

800m Run

50 DU’s (150 singles)

20 Sit Ups w/ KB OH!! Single arm each side

400m Run

50 DU’s (150 singles)

20 Sit Ups w/ KB OH!! Single arm each side

***if you trip or stop during DU’s/Singles – complete 10 Burpee Tuck Jumps after the set***

Fort Myers CrossFit TB Tues 5-21-13 WOD:

IMPORTANT: Memorial Day - Morning Classes Only (6,7 & 8am) - NO NIGHT CLASSES! 

Strength: OH Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Skill: Power Snatch warm up

WOD: 4 Rounds for time

8 x Power Snatch (135/85)

5 x Bar/Ring Muscle up or 10 x Pull Up

400m Run

Fort Myers CrossFit TB Mon 5-20-13 WOD:

Strength: Sumo DL 50% 2 x 10 

Strength Accessory:

Good Morning 3 x 10 (65/45)



WOD: NFT 5 rounds

Sled Push down & back

Sledge Hammer Swings x 10 each side

Ring Dips x 10

Rope Climb x 2

Sprint to end of fence – jog back

Friday Night: Broad Jumps...

Fort Myers CrossFit TB Sat 5-18-13 Boot Camp:

Warm Up:

800m Indian Run
Burpee Broad Jump Relay Race


Teams of 3

30 min AMRAP

One person works, one holds a plate over head, one rests

1 x Sled Push down & back each

1 x Rope Climb each

10 x Sledge Hammer Swings each side each

Lunges from door to end of the fence & back – switch as needed – 

one person will walk with the plate OH

10 x Push Press (65/45) each

10 x KB Goblet Squat (50/30) each

Fort Myers CrossFit TB Fri 5-17-13 WOD:

Strength: weighted Dips 10, 8, 6, 4, 2, 2, 1, 1

Skill: KB Cleans 5 x 5 each arm

WOD: 4 Teams – 20 min AMRAP

500m Row
400m Run

all out effort – rest as you are waiting for the rower!
Keep track of the time it takes you to complete each round

Fort Myers CrossFit TB Thurs 5-16-13 WOD:

Strength: Front Squat 75%

5x50%, 5x60%, 3x70% (4x6x75%)

WOD: NFT

50 WBS
50 KTE’s
50 Box Jumps
50 Tire Flips
50 Pistols

Fort Myers CrossFit TB Wed 5-15-13 WOD:

Strength: Power Cleans 65%
10x 50%, 5x60%, (2x8x65%)

Skill: Power Snatch

WOD: Open Wod 13.1

17 min AMRAP:


40 x Burpee

30 x Snatch (75/45)

30 x Burpee

30 x Snatch (135/75)

20 x Burpee

30 x Snatch (165/100)

10 x Burpee

30 x Snatch (210/120)