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

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

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)

11 Yr. Old Pushes 320 lbs.

11 year old Chris pushes 320 lbs. at CrossFit Thoroughbreds. 


 Nice Job Chris!!

Fort Myers CrossFit TB Sat 7-28-12 Boot Camp:

Hero WOD “Colin”

Six Rounds for time:

Carry sandbag/plate 400m carry (50#)

Push Press x 12 (115/75)

Box Jump x 12

SDLHP x 12 (95/65)

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

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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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

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

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)

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)