Tues. 7-1-08 W.O.D.

Tues. 7-1-08: (Complete 3 rounds in 40 min.)

1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees

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Mon. 6-30-08 W.O.D.

Mon. 6-30-08: (Deadlift 10, 8, 6, 4, 2 Heavy)

(Complete 3 rounds in 25 min.)

20 Weighted Box Step Ups
10 each arm KB Plank Rows or 20 Ring Rows
20 GHD Hypers

Sat. 6-28-08 Boot Camp

Sat. 6-28-08: Boot Camp

(60 sec. per exercise. Complete 3 rounds per exercise.
Rest 20 sec. between rounds. Then move to next station)

Station #1: Burpees

Station #2: Sit Ups

Station #3: 10 KB Swings (men-50-70lb., women-30-40lb)

Station #4: Mountain Climbers

Station #5: Dynamax Ball Front Squat & Press

Station #6: Lateral Shuffles

How to Perform Kettlebell Swings

Fri. 6-27-08 W.O.D.

Fri. 6-27-08: W.O.D:

Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups

Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses

Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses

Power Clean


How to Front Squat


CrossFit Elements of the Push Jerk

Wed. 6-25-08 W.O.D.

Wed. 6-25-08: W.O.D.:

Warm Up: 2 Rounds
1-Lap Around Bldg. + 500 m Row +10 Jumping Jack Squats + 1 min. Jump Rope

KB Shuttle Run across floor (30, 40, 50)
Sand Bag Carry
50 Mountain Climbers
Walking KB Overhead Lunges across floor & back
20 KTE’s

Tues. 6-24-08 W.O.D.

Tues. 6-24-08: W.O.D.:

Warm Up: 2 Rounds
20 SB Knee Tucks + 20 SB Hip Lifts + 20 SB Hamstring Curls + 60 sec. SB Planks

Complete: 4 Rounds

10 Wall Ball Shots + 10 KB High Pulls + 10 Lunges each leg +
10 Ring Body Rows + 10 Overhead Squats + 10 Burpees



Becca does 110lbs Overhead Squat x 2

Mon. 6-23-08 W.O.D.

Mon. 6-23-08: W.O.D.:

Warm Up: 1 Rounds
5 TGU’s each arm + 10 KB Windmills each arm + 20 MB Overhead Rotational Slams

Complete: Advanced 2 Rounds - Beginner 1 Round

Run to Buckets & Back
5 TGU’s each arm
Row 800 m.
10 KB Windmills
Bike 2 min. seated, 2 min. standing
20 MB Overhead Rotational Slams

Sat. 6-21-08 Boot Camp

Sat. 6-21-08: W.O.D.: CrossFit Boot Camp Warm up:
Jumping Jacks 30 sec.
B.W. Squats 30 sec.
Mountain Climbers 30 sec.
Burpees 30 sec.

Ladder Drills + Lateral Shuffles 5 min.

W.O.D.: Each team must complete each exercise station 2 x’s as a team before moving to the next exercise station. First team finished WINS!! (All stations must continue exercising until a team member completes the truck push/pull. Continue repeating until all team members have pushed/pulled the truck 2x’s, then switch stations)

Station #1: MB Chest Pass + Overhead Reverse Pass + Between Leg Pass

Station #2: Dips

Station #3: Truck Push down & back (50’ each direction, 100’ total)

Station #4: Row + Crunches + leg raises

Station #5: Run 1-Lap around parking lot

Station #6: Push Ups + Jumping Jack Squats

Fri. 6-20-08 W.O.D.

Fri. 6-20-08 W.O.D.:


“THE MURPH TEST’

Mighty Murph= 1 mi. run + 100 Pull Ups + 200 Push Ups + 300 Squats

Mini Murph= ½ mi. run + 75 Pull Ups + 150 Push Ups + 250 Squats

Micro Murph= ¼ mi. run + 50 Pull Ups + 100 Push Ups + 200 Squats

Saturday Boot Camp Competitions

Come join us for:
CrossFit Boot Camp Competitions
Every Saturday at 9:00am.

Come for the Fun, Sweat and Prizes!!

Hosted by: The Training Ground
13211 McGregor Blvd.
Ft. Myers, Fl. 33919

Wed. 6-18-08 W.O.D.

Wed. 6-18-08 W.O.D.:

Warm-Up: Complete 2 rounds:

50 MB toe taps each leg
100 Jump ropes
30 SB Hypers

“THEN COMPLETE”

As many rounds as possible (AMRAP) in 30 min. of:

10 Deadlifts + 200m. Row + 20 KB swings (men 60-70lb., women 30-40lb.)
(Rest 1-2 min. between rounds. Increase lbs. on Deadlift each set as long as you maintain perfect form and technique)

Tues. 6-17-08 W.O.D.

Tues. 6-17-08 W.O.D.: 2-Teams compete for best time

Complete all 3 rounds for best time:

Row 200m. + Run 1 lap + Bike 1 min. up and 1 min. down (2x’s)

Row 500m. + Run 2 lap + Bike 1 min. up and 1 min. down (2x’s)

Row 800m. + Run 3 lap + Bike 1 min. up and 1 min. down (2x’s)

Mon. 6-16-08 W.O.D.

Mon. 6-16-08 W.O.D.:

Warm-Up: (60sec. each exercise)
Pole shoulder stretches + Pole shoulder presses + Pole front squats + Pole Thrusters + Shoulder circles + Jumping Jack Squats + Leg stretches

W.O.D.: 21, 15, 9, 3
B.B Thrusters (Men 65-95, Women 35-65)
100m. Run

Sat. 6-14-08 Boot Camp Competition

Sat. 6-14-08 Boot Camp Competition

(3-Teams Compete to Win)

Penalties for Tire Flip: If a team member needs assistance to flip the tire or the team using the 100lb. tire a 1 min. penalty will be added to the team’s time.

Penalties for Relay Run: If a team member does not perform the run
a 1 min. penalty will be added to the team’s time.

Penalties for Wall Ball Shots: If a team member needs to use a lighter ball than required a 1 min. penalty will be added to the team’s time.

Penalties for Plate Overhead Carry: If a team member cannot complete the overhead carry (i.e. puts the weight down during the overhead walk) or does not perform the plate carry a 1 min. penalty will be added to the team’s time.

Events:

Tire Flips: 2-Team members work together to complete 10 tire flips each. All team members must complete the tire flip before moving onto the next event.

100 yrd. Relay Run: Each team member will run 50 yrds down and back. Then tag the next team member in line to start the next run. All team members must complete the 100 yrd. Relay run before moving onto the next event.



Wall Ball Shots: (Men 20lb. ball, Women 10lb. ball) Each team member must complete 10 wall ball shots before the next team member can start.
All team members must complete the wallball shots before moving onto the next event.

Plate Overhead Carry: (Men 25lb-45lb, Women 10lb. 25lb.) Each team member must carry the plate overhead 50 yrds. down and 50 yrds. back. Then tag the next team member in line to start. All team members must complete the plate overhead carry before moving onto the next event.

1st Place Team: 10-$30.00 Gift Cards to Blu Sushi + CrossFit Boot Camp T-Shirt

2nd Place Team: 10-$10.00 Gift Cards to Chili's + CrossFit Boot Camp T-Shirt

3rd Place Team: 10-Gift Cards to Smoothie Central + CrossFit Boot Camp T-Shirt

**All new CrossFit Boot Camp participants will receive

a FREE gift certificate for 1 private CrossFit Consultation**

Come and join us for FUN, SWEAT, & PRIZES!!

Fri. 6-13-08 W.O.D.

Fri. 6-13-08 W.O.D.:

Bench Press 5, 5, 5, 5, 5, 5
Box Step Ups (weighted) 8, 8, 8, 8, 8, 8 each leg
Hang High Pulls KB’s (heavy) 10, 10, 10, 10, 10, 10
Plate Overhead Carry Up/Down Stairs 1, 1, 1, 1, 1, 1

**(Rest 1-2 min. Between Rounds)**

Wed. 6-11-08 W.O.D.

Wed. 6-11-08 W.O.D.:

Team Tire Flips (4 flips each person, 100 flips each team)

When finished move onto accessory exercises: (20 each)
Dips + Jump Rope + MB Overhead Slams + KB Shoulder Press

Tues. 6-10-08 W.O.D.

Tues. 6-10-08 W.O.D:

Team Efficiency Row (10,000m with restrictions, see below)

The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding 1:00 to your overall finish time for each separate infraction. For example, if your final time was 20:00 but twice during the row your s/m count hit 24 then you would be penalized 2:00 making your new adjusted time 22:00.

Each team member rows 200m. then switches with another team member. Then move onto core exercises.

Core exercises: (10 each)

KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations

Mon. 6-9-08 W.O.D.

Mon. 6-9-08 W.O.D.:

“Those Burpees Suck”

10x Pull-up +

20x KB Swing (Men 40-70, Women 20-40) +

30x Box Jump @ 24” Box +

40x Push-up +

50x Sit-up +

60x Burpee +

10x Pull-up
(Newbies cut the W.O.D. in half)

6-7-08 Boot Camp

6-7-08 Boot Camp




(4 rounds per exercise 60 sec. of work and 20 sec. of rest per exercise)

Exercises:

MB Wall Chest Passes
Sit-Ups
Leg Raises
Sledge Hammers
Tire Jumps
10 yrds. DB Bear Crawls down and back
10 yrds. KB Walking Lunges + Front Shoulder Raises down and Lateral back

Friday 6-6-08 W.O.D.

Fri. 6-6-08

Warm-Up: 3 Rounds 60 sec./exercise

Shoulder Stretches Pole + Front Squat + Overhead Squat + Pole Clean & Jerks

W.O.D.: Practice and Perfect Skills

(Practice 10 reps of Clean & Jerk, then move onto rings (10) & ropes (2-4) for 2 minutes each. Rest 2 minutes and Repeat)

Clean & Jerk + Dips Rings + Ropes

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WED. 6-4-08 W.O.D.

Wed. 6-4-08

Warm-Up: 3 Rounds (10 sec. rest between exercises)

60 sec. Planks + 30 sec. Push Ups + 60 Squats + 60 sec. Cross legged sit ups + 30 Sec. Mountain Climbers + 30 sec. each leg Stationary Lunges

W.O.D.: AMRAP in 20 min.

20 yrd. KB Walking Swings Right (Hand Down/Left Hand Back)
10 Sandbag or Medball Clean & Presses

Tues. 6-2-08 W.O.D.

Tues. 6-3-08

Warm-Up:
5 x 100 yrd. Runs(rest 30 sec. between rounds)
Partner band rows 5 x 60 sec. w/20 sec. rest between rounds)

W.O.D.: 30-20-10 reps of each
Wall Ball + Farmer Carry Overhead 100 yrds. KB + Pull-up or ring rows

Mon.6-2-08 W.O.D.

Mon. 6-2-08

Warm-Up: 3 Rounds: 60 sec. each exercise
Squats + Jump Rope + Push Ups

W.O.D.: Work on proper form and technique

Bench Press(Men 100-185, Women 45-100) +
Deadlift (men 135-200, Women 65-135)

10-9-8-7-6-5-4-3-2-1 reps of each

DarianBarnett A.K.A. "Big D Powerlifting"

AGE 14 Deadlifting 375 lbs.

Kerry Self Bench Pressing 187 lbs.

Powerlifting Women Are HOT!!!

6-1-2008 Rest Day

REST DAY!