Sunday, December 29, 2013

FortMyers CrossFitTB 12/30/2013 Mon. WOD

30 min. AMRAP
Power Clean + Front Squat x 15 (95/65)
DU’s x 50
Burpees x 10
Du’s x 40
Box Jumps x 5
Du’s x 30










Holiday Schedule Changes:

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!


1-2-14 All class hours are back to our normal schedule

Friday, December 27, 2013

FortMyers CrossFitTB 12/28/2013 Sat. WOD

Boot Camp 2 Rounds- 45 min. Time Cap!
Truck Push Down then run 800 m.
DU’s x 60 or 120 singles
Weighted Sit Ups x 60 or 100 unweighted
1-Arm KB Swings x 30 each arm (50/30)
25 Clapping Push Ups or do 50 Burpees

50 Ring Rows


Thursday, December 26, 2013

FortMyers CrossFitTB 12/27/2013 Fri. WOD

1-Arm DB Push Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 each arm
1-Arm KB Swings 20, 18, 16, 14, 12, 10 each arm
MB Rotational Slams x 20 each side x 4 sets

Pull Ups x 5 x 6 weighted or partner assisted

Sunday, December 22, 2013

FortMyers CrossFitTB 12/23/2013 Mon. WOD

3-Rounds each station


WBS x 10
Run 400 m.

REST 3 min.

Row 300 m.
B.W. Squats x 30

REST 3 min.

Jump 50 DU’s or 150 singles

Burpees x 25


Holiday Schedule Changes:

12-24-13 Christmas Eve- CLOSED ALL DAY!
12-25-13 Christmas Day- CLOSED ALL DAY!
12-26-13 CLOSED!

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!


1-2-14 All class hours are back to our normal schedule

Friday, December 20, 2013

FortMyers CrossFitTB 12/21/2013 Sat. WOD

Boot Camp 3 Rounds- 45 min. Time Cap!
1-Arm DB Cleans x 10 each arm
OH Plate Lunges to first speed bump then carry 300 m.
Mountain Climbers x 50 each leg
1-Arm KB Swings x 15 each arm
400 m. Sprint













Holiday Schedule Changes:

12-24-13 Christmas Eve- CLOSED ALL DAY!
12-25-13 Christmas Day- CLOSED ALL DAY!
12-26-13 CLOSED!

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!


1-2-14 All class hours are back to our normal schedule

Thursday, December 19, 2013

Wednesday, December 18, 2013

FortMyers CrossFitTB 12/19/ 2013 Thurs. WOD

Push Press 65%
10x 50%, 5x60%, (4x8x65%)












WOD: Timed! 25 min. Cap
Thrusters x 25, 20, 15 (135/85)
Row 200 m.

Farmers carry to end of fence and back

Tuesday, December 17, 2013

FortMyers CrossFitTB 12/18/ 2013 Wends. WOD

Deadlift 80%
5x50%, 5x60%, 3x70% (3x5x80%)












Accessory: Box Step Ups Weighted 4 x 10 each leg HAEVY!!

WOD: 10 min. AMRAP!
SDLHP (135/85) x 6

Over the bar burpees x 6

Monday, December 16, 2013

FortMyers CrossFitTB 12/17/2013 Tues. WOD

Rope Climbs Max Reps in 2 min. TEST!
400 m. Run Test x 3 attempts for best time!











WOD:
DU’s x 25, 50, 75, 100
DB Plank Rows x 15, 20, 25, 30
Wall Ball Shots x 15, 20, 25, 30

KTEs x 15, 20, 25, 30

Sunday, December 15, 2013

Friday, December 13, 2013

FortMyers CrossFitTB 12/14/2013 Sat. WOD

Boot Camp 2 Rounds- 45 min. Time Cap!

KB Swings x 30
Run 400 m.
Rope Climbs x 5 or Ring Rows x 20
Run 800 m.
DB Clean N Press x 10 each arm
Run 1 mile


Thursday, December 12, 2013

FortMyers CrossFitTB 12/13/2013 Fri. WOD

DU’s, Row & Run










WOD: Timed! (30 min. Cap)
DU’s     25, 30, 35, 40, 50
Sit Ups 25, 30, 35, 40, 50
Row     250, 300, 350, 400, 500
Run to end of fence & back, 300 m., 400 m., 600 m.


Wednesday, December 11, 2013

FortMyers CrossFitTB 12/12/2013 Thurs. WOD

Max Weight SDLHP 15 min. Cap
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts









WOD: NFT
Move from one exercise to next with at least a 1-2 min. break between each exercise.
Add weight each set if form and technique is good!

Pull Ups (CTB) 10, 8, 6, 4, 2 (3 x 1) (No jumping! Band or partner assisted is allowed)
Weighted Lunges 10, 8, 6, 4, 2 (3 x 1)

Cleans 10, 8, 6, 4, 2 (3 x 1)

Tuesday, December 10, 2013

FortMyers CrossFitTB 12/11/2013 Wends. WOD

Bench Press 75% + Bands
5x50%, 5x60%, 3x70% (4x6x75%)









WOD: Timed! 25 min. Cap!
Push Ups x 20, 40, 60, 80
OH Plate Carry x 300 m., 400 m., 600 m., 800 m.

KB Swings x 20, 40, 60, 80

Monday, December 9, 2013

FortMyers CrossFitTB 12/10/2013 Tues. WOD

Speed & Agility










WOD:
Over Speed Bands: (Forward, Lateral, Back Pedal) + MB Rotational Slams
Cone Directional Drills + Planks

Hurdles + Ladder Drills + Leg Raises

Sunday, December 8, 2013

FortMyers CrossFitTB 12/9/2013 Mon. WOD

Max Weight Thrusters 15 min. Cap
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts







  


WOD:  Karen (TEST)

150 WBS Timed! 10 min. Cap

Friday, December 6, 2013

FortMyers CrossFitTB 12/7/2013 Sat. WOD

Boot Camp 4Rounds- 40 min. Time Cap!
Tire Flips x 15
Pull Ups x 10 or Ring Rows x 30
Sled Drag 30 yrds down & back
Wall Ball Shots x 20

800 m. Run

Thursday, December 5, 2013

FortMyers CrossFitTB 12/6/2013 Fri. WOD

Hang Cleans Max Reps in 10 min.
Each time the bar touches the ground do 10 Burpees!




WOD:
21, 18, 15, 12, 9
Deadlift (185/135)
DU’s or (singles x 3)

KB Swings

Wednesday, December 4, 2013

FortMyers CrossFitTB 12/5/2013 Thurs. WOD

Core:  8 min AMRAP each station (2 min. rest between stations)
Station 1: Burpees x 5 + Sit Ups x 15

Station 2: Mountain Climbers x 25 each leg + Superman x 10

Station 3: T2B x 10 + Plank Alternating Leg & Arm x 5 each side


Station 4: MB Rotational Slams x 10 each side + V-Ups

Tuesday, December 3, 2013

FortMyers CrossFitTB 12/4/2013 Wends. WOD

30 min. Cap
Pull Ups Weighted 10, 8, (2 x 6), (2 x 4), (2 x 3), (2 x 2), 3 x 1







WOD: 25 min. AMRAP
DB Plank Rows x 10 each arm
Bear Crawl D & B

OH Plate Carry to end of fence and back

Monday, December 2, 2013

FortMyers CrossFitTB 12/3/2013 Tues. WOD

Buy in 1 Mile Run Timed!
1 mile run time= Reps for WOD (i.e. 10 min. mile= 10 reps per exercise)

WOD: 6 rounds in 25 min.
Lunges
Handstand Push Ups

Broad Jump D & B

Sunday, December 1, 2013

FortMyers CrossFitTB 12/2/2013 Mon. WOD

Clean N Jerk Test 1RM







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

WOD: NFT
Rope Climbs x total 10
Dips weighted x 4 x 10
Posterior Ring Flyes x 4 x 10