Fort Myers CrossFit TB Thrs 11-1-12 WOD:

Strength: Push Press 85%

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

Strength Accessory: Strict Press 4x4x85%

WOD:

5 Push Jerks (135/95)

10 Burpee over Box Jump

15 KBS

10 Push Jerk

20 Burpee over the Box Jump

30 KBS

15 Push Jerk

30 Burpee over the Box Jump

45 KBS 

Fort Myers CrossFit TB Wed 10-31-12 WOD:

Strength Accessory:

Rope Climb x 6 from seated position (advanced: L-Sit – no legs)

Sled Push x 5 down & back (light – speed work)

KB Cleans 5 x 5 each arm

WOD: Hero Wod “Michael” 3 Rounds for time

Run 800

50 x Superman

50 x Sit Ups

Fort Myers CrossFit TB Tues 10-30-12 WOD:

Strength: Cleans 85%

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

Strength Accessory: weighted Strict Pull Ups

4 4 2 2 1 1

WOD: 20 min AMRAP

DL x 4 (85% of max)

KB High Pull x 10 each side

OH Plate carry to 41 (or end of fence) carry back any way 

Fort Myers CrossFit TB Mon 10-29-12 WOD:

Strength: Back Squat 85%

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

Strength Accessory: Thruster 2 2 2 2 2

WOD#1: 4 Rounds for total reps

1 min max T2B

1 min max Front Squat (115/75)

1 min rest between rounds

WOD#2: 4 Rounds for total reps

1 min Push Ups

1 min max WBS’s

1 min rest between rounds

Fort Myers CrossFit TB Sat 10-27-12 Barbells for Boobs:

NO 8am Boot Camp!!!


Barbells for Boobs will start at 9am!

Please be 30 min early to warm up!


WOD: GRACE

30 Clean and Jerks (135/95) adjust weight to your abilities

Halloween Team WOD:

Remember to DRESS UP for the Team WOD!! Friday 10/26/12 5pm!!
All Members are welcome but there will be NO COACHING since we want to join the fun!


Horror MovieTeam WOD:

Scene 1: Hold on for your life...

Everybody is going to hold on to the pull up bar for max time

Scene 2: Save your team member...and don’t trip 

Sprint to every mat and complete a burpee on your way to pick up your team member on the other end to carry to safety! Tag the next team and start a 400m Run with your team member (next round switch)

3 Rounds each team member

Scene 3: 666 

13 Rounds each team member - one person goes through a round then switch 

6 x DL (95/65) 

6 x KBS (53-50/35-30)

6 x Sit Ups 

Scene 4: Don’t split up! 

2 person 1300m BB Carry (135/95)- Group has to stay together to survive

Anytime a BB touches the ground the whole group has to put their BB down and complete 13 BW Squats, 13 Squat Jumps, 13 Lunges and 13 Push Ups. One person will do the movements the other will be in a plank position with hands on the bar - then switch 

Bonus Scene: Don’t touch the ground if you want to escape....

Team uses 3 plates (45/25) to get down the room and back as quickly as possible. Each member stands on a plate and the team must work together to move the third plate from the back to the front so that they can continue advancing forward. (If your team touches the ground - start over!!)

Fort Myers CrossFit TB Fri 10-26-12 WOD:

Reminder: Barbells for Boobs this Saturday 10-27-12 at 9am - Come in 30 min early to warm up!!
NO 8am BOOT CAMP!!


Strength Accessory:

Kipping Practice or Muscle Up Practice

KB Swings 30 25 20 15 10 5 increase weight

WOD: 

2 min stations, 30 sec rest to switch, 2 people per station, 1 round for max reps

- Row for calories (both working at the same time)

- Sandbag carry from one side of the room to the other (together carry 4 sandbags to other side of the room = 1 rep)

- Sled Push (one person pushes down the other back = 2 reps)

- Sled Pull (one person pushes down the other back = 2 reps)

- Push Ups (one person working/ one resting)

- Row for calories (both working at the same time)

- KTE’s (one person working/ one resting)

- Get Ups (45/25) Plate OH on knees to standing position and back down = 1 rep (one person working/ one resting)

- Hollow Body Position (One person has to stay in hollow position – switch as needed) Deduct 10 reps every time neither partner is in hollow position

- Pull Ups (one person working/ one resting)