Fort Myers CrossFit TB Sat 6-1-13 Boot Camp:

Filthy Fifty

For time:


50 Box jump

50 Jumping pull-ups


50 Kettlebell swings 


Walking Lunge, 50 steps


50 Knees to elbows


50 Push press, 45 pounds


50 Back extensions


50 Wall ball shots

50 Burpees


50 Double unders

Fort Myers CrossFit TB Fri 5-31-13 WOD:

Strength Accessory:

TGU 5 x 2 each side

2 x 2 min Plank

2 x 1 min lat Plank (each side)

4 x 10 weighted Sit Ups

WOD: NFT 4 Rounds

- 400m, 300m, to 41, to the end of the fence: single arm farmers carry to the– switch arm as needed

- 20 MB Trunk Rotations each side

- 5 Cone Suicide

- OH plate carry to the end of the fence & back

- 15 Tire Flips

Fort Myers CrossFit TB Thurs 5-30-13 WOD:

Strength: Bench Press 85%

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

Strength Accessory: 4 x ME Dips

WOD: “Nicole” 20 min AMRAP

Run 400m

Max Reps Pull Ups

Score = completed Pull Ups

Fort Myers CrossFit TB Wed 5-29-13 WOD:

Strength: Back Squat 65%

10x 50%, 5x60%, (2x8x65%)

Strength Accessory:

1. box jumps for height

5 5 4 3 2 1 1 1 1

2. BB Lunges – increase weight!!

10 8 6 4 1 – per leg

WOD: (10 min max)

21 15 9

DL (135/95)

Burpee over the bar

Finish with a 1 mile cool down run or 1000m row!

Fort Myers CrossFit TB Tues 5-28-13 WOD:

Strength:

DB Snatch 5 5 4 3 2 1 1 1 1 each side! Increase weight!

3 x ME DU’s or practice for 10 min

3 x 10 strict T2B

WOD: 

Tabata 

20sec/10sec/ 8 Rounds

Sit Ups

KB Swings

Mountain Climbers

Bear Crawl

Squat Jump to target (Rings in the back)

Fort Myers CrossFit TB Mon 5-27-13 WOD:

Happy Memorial Day!!!  Morning Classes Only: 6, 7, 8am  (NO Night Classes)

Strength: Clean & Jerk 50% 2 x 10

WOD: work with a partner NFT

5 x Bear Complex (Clean, Front Squat, Jerk, Back Squat, Jerk)

Run to the end of the fence & back

4 x Bear Complex & Run

3 x Bear Complex & Run

2 x Bear Complex & Run

1 x Bear Complex & Run

Increase weight each round - Last round should be close to 1RM