Fort Myers CrossFit TB Tues 2-19-13 WOD:

Strength: Front Squat 85%

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

Strength Accessory:

Weighted Step Ups 10 8 6 4 2

WOD: 4 Rounds

5 x HPC (135/95) (adjust weight to your ability)

6 x Box Jumps

12 x KTE’s

Sprint to Speed Bump or beginning of fence and back

REST 1 min between rounds!!

Fort Myers CrossFit TB Mon 2-18-13 WOD:

Strength: Strict Press 85%

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

Strength Accessory:

weighted Ring Dips 5 4 3 2 2 1 1 

WOD:

50 Push Up

50 Sit Ups

800m Run

40 Push Ups

40 Sit Ups

400m Run

30 Push Ups

30 Sit Ups

300m Run

20 Push Ups

20 Sit Ups

Run to the end of the fence and back

Fort Myers CrossFit TB Sat 2-16-13 Boot Camp:

Partner WOD – Complete the following reps as a team, one person works the other hold a plate oh (45/25) – carry any way you want to on the run (switch as needed)

50 Burpee Tuck Jumps

50 Calorie Row

400M Run

100 Hurdle Jumps (each side)

100 Squats

800m Run

40 Tire Flips

100 weighted Sit Ups (45/25)

400m Run

Fort Myers CrossFit TB Fri 2-15-13 WOD:

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/ Ring Rows (one person working/ one resting)

Fort Myers CrossFit TB Thrs 2-14-13 WOD:

Strength: Deadlift 85%

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

Strength Accessory:

Pistols 5 x 5 SLOW!!

WOD#1: 10 min Ladder 1,2,34,5…

SDLHP (95/65)

Bar Facing Burpee over the Bar

WOD#2: 10 min Ladder 1,2,3,4,5…

Thruster (95/65)

Bar Facing Burpee over the bar

Rest 5 min between Rounds! All reps will count!!