Sunday, June 30, 2013

Fort Myers CrossFit TB Mon 7-1-13 WOD:


Strength: DL 1 RM TEST
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: NFT 4 Rounds

Sled Push down & back

2 Rope Climbs

Single arm KBS   20  15  10  5
increase weight each round

Sprint to the end of the fence & jog back



Thursday, June 27, 2013

Fort Myers CrossFit TB Fri 6-28-13 WOD:


IMPORTANT: Independence Day Thursday 7/4/13 - 8 am Class only! 
No other morning or night classes!

Strength Accessory:
5 x ME L-Sit (Plank 3 x 1 min)
KB Clean 10 8 6 4 2 each side, increase weight
KB Snatch 10 8 6 4 2 each side, increase weight

WOD: 4 Rounds
Farmers Carry to the end of the fence & back (single arm right)
Sprint down & back
Farmers Carry to the end of the fence & back (single arm left)
Sprint down & back


Wednesday, June 26, 2013

Fort Myers CrossFit TB Thurs 6-27-13 WOD:


IMPORTANT: Independence Day Thursday 7/4/13 - 8 am Class only! 
No other morning or night classes!

Strength: Front Squat 65% w/ KB hanging
10x 50%, 5x60%, (2x8x65%)

WOD: “Kelly” 
5 Rounds for time:
400m Run
30 Box Jumps
30 WBS’s


Tuesday, June 25, 2013

Fort Myers CrossFit TB Wed 6-26-13 WOD:


IMPORTANT: Independence Day Thursday 7/4/13 - 8 am Class only! 
No other morning or night classes!

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

WOD:

21-18-15-12-9-6 and 3 rep of:


KBS
Push jerk, (95/65)

Lat. Jumps over bar


Saturday, June 22, 2013

Fort Myers CrossFit TB Mon 6-24-13 WOD:


Strength: Power or Squat Clean 70%
10x50%, 5x60%, 5x65%, (3x8x70%)

WOD: “Daniel”
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull Ups


Friday, June 21, 2013

Fort Myers CrossFit TB Sat 6-22-13 Boot Camp:


Team work – 2 per team – split the following reps (one working at a time):

800m MB Run (carry MB on run – switch as needed)
10 Rope Climbs
100 Push Ups
100 KB High Pulls
50 KB/DB Lunge & Press single arm (each side)
100 MB Partner Sit Ups

Each team member will finish workout with a 2 min Plank