FortMyers CrossFitTB 1/1/2014 Wends. WOD

Happy New Year!!

GYM CLOSED!

FortMyers CrossFitTB 12/31/2013 Tues. WOD

GYM CLOSED!

Happy New Year!!

FortMyers CrossFitTB 12/30/2013 Mon. WOD

30 min. AMRAP

Power Clean + Front Squat x 15 (95/65)

DU’s x 50

Burpees x 10

Du’s x 40

Box Jumps x 5

Du’s x 30

Holiday Schedule Changes:

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!

1-2-14 All class hours are back to our normal schedule

FortMyers CrossFitTB 12/28/2013 Sat. WOD

Boot Camp 2 Rounds- 45 min. Time Cap!

Truck Push Down then run 800 m.

DU’s x 60 or 120 singles

Weighted Sit Ups x 60 or 100 unweighted

1-Arm KB Swings x 30 each arm (50/30)

25 Clapping Push Ups or do 50 Burpees

50 Ring Rows

FortMyers CrossFitTB 12/27/2013 Fri. WOD

1-Arm DB Push Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 each arm

1-Arm KB Swings 20, 18, 16, 14, 12, 10 each arm

MB Rotational Slams x 20 each side x 4 sets

Pull Ups x 5 x 6 weighted or partner assisted

FortMyers CrossFitTB 12/26/2013 Thurs. WOD

GYM CLOSED!

FortMyers CrossFitTB 12/25/2013 Wends. WOD

MERRY CHRISTMAS!

GYM CLOSED!

FortMyers CrossFitTB 12/24/2013 Tues. WOD

GYM CLOSED!

FortMyers CrossFitTB 12/23/2013 Mon. WOD

3-Rounds each station

WBS x 10

Run 400 m.

REST 3 min.

Row 300 m.

B.W. Squats x 30

REST 3 min.

Jump 50 DU’s or 150 singles

Burpees x 25


Holiday Schedule Changes:

12-24-13 Christmas Eve- CLOSED ALL DAY!
12-25-13 Christmas Day- CLOSED ALL DAY!
12-26-13 CLOSED!

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!

1-2-14 All class hours are back to our normal schedule

FortMyers CrossFitTB 12/21/2013 Sat. WOD

Boot Camp 3 Rounds- 45 min. Time Cap!

1-Arm DB Cleans x 10 each arm

OH Plate Lunges to first speed bump then carry 300 m.

Mountain Climbers x 50 each leg

1-Arm KB Swings x 15 each arm

400 m. Sprint

Holiday Schedule Changes:

12-24-13 Christmas Eve- CLOSED ALL DAY!
12-25-13 Christmas Day- CLOSED ALL DAY!
12-26-13 CLOSED!

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!

1-2-14 All class hours are back to our normal schedule

FortMyers CrossFitTB 12/20/2013 Fri. WOD

Agility, Plyo’s & Core

WOD:

Over/Under Hurdles-Warm Up

Small Hurdle Drills

Ladder Drills

5 cone Suicides x 5

T2B x 20 x 5 sets

FortMyers CrossFitTB 12/19/ 2013 Thurs. WOD

Push Press 65%

10x 50%, 5x60%, (4x8x65%)

WOD: Timed! 25 min. Cap

Thrusters x 25, 20, 15 (135/85)

Row 200 m.

Farmers carry to end of fence and back

FortMyers CrossFitTB 12/18/ 2013 Wends. WOD

Deadlift 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Accessory: Box Step Ups Weighted 4 x 10 each leg HAEVY!!

WOD: 10 min. AMRAP!

SDLHP (135/85) x 6

Over the bar burpees x 6

FortMyers CrossFitTB 12/17/2013 Tues. WOD

Rope Climbs Max Reps in 2 min. TEST!

400 m. Run Test x 3 attempts for best time!

WOD:

DU’s x 25, 50, 75, 100

DB Plank Rows x 15, 20, 25, 30

Wall Ball Shots x 15, 20, 25, 30

KTEs x 15, 20, 25, 30

FortMyers CrossFitTB 12/16/2013 Mon. WOD

Back Squat 70%

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

WOD:  20, 18, 16, 14, 12, 10

OH Lunges (DBs, KBs or Plate)

Row 150m.

Box Jumps

FortMyers CrossFitTB 12/14/2013 Sat. WOD

Boot Camp 2 Rounds- 45 min. Time Cap!

KB Swings x 30

Run 400 m.

Rope Climbs x 5 or Ring Rows x 20

Run 800 m.

DB Clean N Press x 10 each arm

Run 1 mile

FortMyers CrossFitTB 12/13/2013 Fri. WOD

DU’s, Row & Run

WOD: Timed! (30 min. Cap)

DU’s     25, 30, 35, 40, 50

Sit Ups 25, 30, 35, 40, 50

Row     250, 300, 350, 400, 500

Run to end of fence & back, 300 m., 400 m., 600 m.

FortMyers CrossFitTB 12/12/2013 Thurs. WOD

Max Weight SDLHP 15 min. Cap

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

Find 1 RM in 3 Attempts

WOD: NFT

Move from one exercise to next with at least a 1-2 min. break between each exercise.

Add weight each set if form and technique is good!

Pull Ups (CTB) 10, 8, 6, 4, 2 (3 x 1) (No jumping! Band or partner assisted is allowed)

Weighted Lunges 10, 8, 6, 4, 2 (3 x 1)

Cleans 10, 8, 6, 4, 2 (3 x 1)

FortMyers CrossFitTB 12/11/2013 Wends. WOD

Bench Press 75% + Bands

5x50%, 5x60%, 3x70% (4x6x75%)

WOD: Timed! 25 min. Cap!

Push Ups x 20, 40, 60, 80

OH Plate Carry x 300 m., 400 m., 600 m., 800 m.

KB Swings x 20, 40, 60, 80

FortMyers CrossFitTB 12/10/2013 Tues. WOD

Speed & Agility

WOD:

Over Speed Bands: (Forward, Lateral, Back Pedal) + MB Rotational Slams

Cone Directional Drills + Planks

Hurdles + Ladder Drills + Leg Raises

FortMyers CrossFitTB 12/9/2013 Mon. WOD

Max Weight Thrusters 15 min. Cap

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

Find 1 RM in 3 Attempts

  

WOD:  Karen (TEST)

150 WBS Timed! 10 min. Cap

FortMyers CrossFitTB 12/7/2013 Sat. WOD

Boot Camp 4Rounds- 40 min. Time Cap!

Tire Flips x 15

Pull Ups x 10 or Ring Rows x 30

Sled Drag 30 yrds down & back

Wall Ball Shots x 20

800 m. Run

FortMyers CrossFitTB 12/6/2013 Fri. WOD

Hang Cleans Max Reps in 10 min.

Each time the bar touches the ground do 10 Burpees!

WOD:

21, 18, 15, 12, 9

Deadlift (185/135)

DU’s or (singles x 3)

KB Swings

FortMyers CrossFitTB 12/5/2013 Thurs. WOD

Core:  8 min AMRAP each station (2 min. rest between stations)

Station 1: Burpees x 5 + Sit Ups x 15

Station 2: Mountain Climbers x 25 each leg + Superman x 10

Station 3: T2B x 10 + Plank Alternating Leg & Arm x 5 each side

Station 4: MB Rotational Slams x 10 each side + V-Ups

FortMyers CrossFitTB 12/4/2013 Wends. WOD

30 min. Cap

Pull Ups Weighted 10, 8, (2 x 6), (2 x 4), (2 x 3), (2 x 2), 3 x 1

WOD: 25 min. AMRAP

DB Plank Rows x 10 each arm

Bear Crawl D & B

OH Plate Carry to end of fence and back

FortMyers CrossFitTB 12/3/2013 Tues. WOD

Buy in 1 Mile Run Timed!

1 mile run time= Reps for WOD (i.e. 10 min. mile= 10 reps per exercise)

WOD: 6 rounds in 25 min.

Lunges

Handstand Push Ups

Broad Jump D & B

FortMyers CrossFitTB 12/2/2013 Mon. WOD

Clean N Jerk Test 1RM







5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: NFT
Rope Climbs x total 10
Dips weighted x 4 x 10
Posterior Ring Flyes x 4 x 10