Fort Myers CrossFit TB Mon 7-1-13 WOD:

Strength: DL 1 RM TEST

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: NFT 4 Rounds

Sled Push down & back

2 Rope Climbs

Single arm KBS   20  15  10  5

increase weight each round

Sprint to the end of the fence & jog back

Fort Myers CrossFit TB Sat 6-29-13 Boot Camp:

10 Rounds for time…

Burpee Broad Jump down

Bear Crawl back

10 KTE’s

10 Box Jumps

Run to 41 & back

Fort Myers CrossFit TB Fri 6-28-13 WOD:

IMPORTANT: Independence Day Thursday 7/4/13 - 8 am Class only! 
No other morning or night classes!

Strength Accessory:

5 x ME L-Sit (Plank 3 x 1 min)

KB Clean 10 8 6 4 2 each side, increase weight

KB Snatch 10 8 6 4 2 each side, increase weight

WOD: 4 Rounds

Farmers Carry to the end of the fence & back (single arm right)

Sprint down & back

Farmers Carry to the end of the fence & back (single arm left)

Sprint down & back

Fort Myers CrossFit TB Thurs 6-27-13 WOD:

IMPORTANT: Independence Day Thursday 7/4/13 - 8 am Class only! 
No other morning or night classes!

Strength: Front Squat 65% w/ KB hanging

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

WOD: “Kelly” 

5 Rounds for time:

400m Run

30 Box Jumps

30 WBS’s

Fort Myers CrossFit TB Wed 6-26-13 WOD:

IMPORTANT: Independence Day Thursday 7/4/13 - 8 am Class only! 
No other morning or night classes!

Strength: Strict Press 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

WOD:

21-18-15-12-9-6 and 3 rep of:


KBS

Push jerk, (95/65)


Lat. Jumps over bar

Fort Myers CrossFit TB Tues 6-25-13 WOD:

WOD: “Stephen”

30 25 20 15 10 5

Sit Ups

Superman

KTE’s

DL (95/65)

Skill: DU practice or 3 x ME

Fort Myers CrossFit TB Mon 6-24-13 WOD:

Strength: Power or Squat Clean 70%

10x50%, 5x60%, 5x65%, (3x8x70%)

WOD: “Daniel”

50 Pull Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters

400m Run

50 Pull Ups