Fort Myers CrossFit TB Sat 10-20-12 Boot Camp:

Hero WOD “White”

5 Rounds for time

3 Rope Climbs
10 T2B
21 OH Walking Lunges (45/25)
400m Run

Fort Myers CrossFit TB Fri 10-19-12 WOD:

Strength Accessory:
Bench Press Lockouts 4 x 5 increase weight
Handstand holds – 2 people to spot
2 x 30 sec, 2 x max hold

WOD: 20 sec on 10 sec off – 8 rounds per station

Lat Hurdle Jumps
Superman
Flutter Kick (4 count)
Row
Bear Craw

1 min rest between stations

Fort Myers CrossFit TB Thrs 10-18-12 WOD:

Strength: Front Squat 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

Step Ups weighted heavy 10 8 6 4 2 (per leg)
4 x 30 sec Isometric squat

WOD: “Nancy”

5 Rounds
400m Run
15 x OH Squat (95/65)

Fort Myers CrossFit TB Wed 10-17-12 WOD:

Strength Accessory:

Plank Row 10 8 6 4 2
KB/DB Windmills 10 8 6 4 2
8 x 30 sec Hollow Rock – Rest 1:1

WOD#1: “Megan”
21 15 9
Burpees
KBS
DU (x 4 Singles 84-60-36)

WOD#2: 800m Run for time

Fort Myers CrossFit TB Tues 10-16-12 WOD:

Strength: Power Snatch 5 x 5 increase weight
Advanced: Squat Snatch

Strength Accessory:
Snatch Pull 2 x 3

Snatch High Pull 2 x 3 

Snatch Balance 2 x 3

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!!

Jonathan Bar Muscle Up!!

Fort Myers CrossFit TB Mon 10-15-12 WOD:

Strength: Push Press 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:
4 x max effort strict pull ups – finish with kipping pull ups


WOD:

50 Push Up
50 Sit Ups
500m Row

40 Push Ups
40 Sit Ups
400m Row

30 Push Ups
30 Sit Ups
300m Row

20 Push Ups
20 Sit Ups
200m Row

10 Push Ups
10 Sit Ups
100m Row