Tuesday, July 31, 2012

Fort Myers CrossFit TB Wed 8-1-12 WOD:



WOD #1: “Megan” for time (see WOD Book)

21-15-9

Burpees
KB Swings
DU’s (x 4 Singles 84-60-36)

REST 5 min

WOD #2: 1 mile Run for time (see WOD Book)

WOD #3: NFT

3 x 10 GHD Hypers weighted (45/25)
2 x 2 min Plank
4 x 30 sec Ring L-Sit

Monday, July 30, 2012

Fort Myers CrossFit TB Tues 7-31-12 WOD:


Strength: Bench Press 95%
5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: 

Finish one exercise before moving to the next! (see WOD Book)

1. Rope Climbs 2 min AMRAP
2. Pull Ups (max reps strict Pull Ups – finish with kipping Pull Ups) x 2
Beginner: max reps with band or max reps Ring Rows x 2 
3. 250 m Row for time x 2
4. max reps Push Ups x 3

Sunday, July 29, 2012

Fort Myers CrossFit TB Mon 7-30-12 WOD:


Strength: Backsquat 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)


WOD: “Stephen” for time (see WOD Book)

30, 25, 20, 15, 10, 5

Sit Ups
Back Extensions
KTE’s
Deadlift (95/65)

Friday, July 27, 2012

Thursday, July 26, 2012

Fort Myers CrossFit TB Fri 7-27-12 WOD:



Warm Up: Ladder Drills

WOD: 5 Rounds for time….

Bear Crawl down and back
KB High Pulls x 30
Hurdle Jumps x 50
Pull Ups x 20
GHD Sit Ups x 10
500m Row

Wednesday, July 25, 2012

Fort Myers CrossFit TB Thrs 7-26-12 WOD:


Strength: OH Squat 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: For Time

Run 400m
3 x BB Complex
Run 400m
2 x BB Complex
Run 400m
1 x BB Complex

(BB Complex = 5 DL, 5 Hang Power Cleans, 5 Push Jerk) (115/75)

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Tuesday, July 24, 2012

Fort Myers CrossFit TB Wed 7-25-12 WOD:

WOD #1: Suicides - 6 Rounds per team (3 teams)

WOD #2 Death by Burpee
Start with 3 Burpees for the first minute! Add one Burpee every minute

Midline Stability:
8 x 30 sec Hollow Rock 
2 x 2 min Plank
Rest 1:1

Monday, July 23, 2012

Fort Myers CrossFit TB Tues 7-24-12 WOD:

Strength: Push Press 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: 4 Rounds NFT
10 Ring Dips
10 Sledge Hammer Swings (each side)
10 DB/KB Snatch
10 Front & Lateral Raises

Sunday, July 22, 2012

Fort Myers CrossFit TB Mon 7-23-12 WOD:


Strength: Sumo Deadlift 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: 4 Rounds for time
400m Run
20 Thrusters (45/65)
10 Pistols (alt)

Friday, July 20, 2012

Fort Myers CrossFit TB Sat 7-21-12 Boot Camp:


Teams of 2

2 x 400m Relay (each)
800m BB Carry (135/95)
100 Partner WBS’s
4 x Burpee Broad Jump Relay down and back
OH Plate carry 800m (one plate switch as needed)