Fort Myers CrossFit TB Sat. Boot Camp 8-10-13

REST 2 min. between exercises then move to next exercise.

A: Jump Rope - 4 min AMRAP
B: Rope Slams - 4 Min AMRAP
C: Ladder Drills - 4 min
D: Kettlebell Swings - 4 min AMRAP
E: WBS - 4 min AMRAP
F: Box Jumps – 4 min. AMRAP

Fort Myers Weightlifting Club at 9:30am

Show up a few min. early to warm up.

We'll be practicing the Clean N Jerk this Saturday.

Fort Myers CrossFit TB Fri. 8-9-13 WOD

15 TIME CAP

Annie 50, 40, 30, 20, 10 ( 3 x reps for singles)

DU’s + Sit Ups

5 Min. REST

3 min. AMRAP TEST Rope Climb

50 Burpees for time TEST

REST 5 min.

TGU’s 2 each arm x 6 sets

5:00pm Team WOD: (4 People per team)

A1: Lat Hurdle Jumps  x 100 each person
A2: Tire flips x 30 each person

2 people work, two people do handstand holds-one person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

REST 5 Min.

B1: Medball Rotational Slams  x 60/side per person
B2: 1-Arm DB Thrusters x 35 each arm per person

2 people work, two people do farmers holds (Barbell men 75, Women 45) one person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

REST 5 Min.

C1: Pull Ups x 50 person
C2: Band Sprints/Shuffles x 10 per person (5 forward sprints & 5 lateral shuffles each side) rest 10-20 sec. between each sprint/shuffle. Each sprint/shuffle should be 100% effort!!

2 people work, two people hold a plank. One person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

Fort Myers CrossFit TB Thrs 8-8-13 WOD

Snatch 85% 20 min. TIME CAP

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

Accessory:

Hang High Pulls 5 x 5 x 70%

DB Plank Rows 10, 8, 6, 4, 2 HEAVY!!! (Add weight each round)

Posterior Flys on Rings 3 x 10

Band Resisted Chest Presses/ Speed Work Tabata x 8

Fort myers CrossFit TB Wed. 8-7-13 WOD

Dynamic Warm Up

Sprints 40 yrds then walk back x 6

Sled Pulls 30 yrds x 6

Ladder, cones agility drills x 6 each drill

Fort Myers CrossFit TB Tues. 8-6-13 WOD

Strict Press 1RM TEST

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

Find 1 RM in 3 Attempts

WOD: 5 min. AMRAP

Mountain Climbers x 20 (10 each leg)

Burpees x 10

REST 5 min.

WOD: 5 min. AMRAP

Push Ups x 5

Pull Ups x 5

Fort Myers CrossFitTB 8-3-2013 Sat WOD

    Boot Camp 

Partner WOD - each partner completes prescribed number of reps

* each pair holds a 25# or 45# plate for duration of workout

(does not need to be overhead) switch the plate on the run as desired

10x Sit Ups

20x Pull Ups

30x Burpees

40x Push Ups

400M Run w/plate (45/25)

60x Line Jumps (over and back = 1x)

70x Squats

800m Run w/plate (45/25)

Fort Myers CrossFitTB 8-1-13 Thrs WOD

Bench Press 1RM TEST

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

Find 1 RM in 3 Attempts

WOD: 20 min AMRAP:

10 Snatches (115/65)

16 MB Rotational Slams (Total)

21 Push Ups

Feeling tight and sore??
Meet with Mike to help you stretch out all those sore achy muscles.
Call 863-236-8161 to schedule your appointment.

Stretching sessions:
$30 for 30 min. Full Body
$55 for 60 min. Full Body

$20 for 15 min. Upper Body or Lower Body Only!

Fort Myers CrossFitTB 7-31-13 Wed WOD

Back Squat 85%

5x50%, 5x60%, 3x70%, 2 x 75%, (3x5x85%)

 

WOD #1: 5 min AMRAP

10 Squats

15 KB Swing

 

5 min. REST

WOD #2: 5 min AMRAP

10 weighted Lunges (45/25 plate)

15 lat Hurdle Hops

Fort Myers CrossFitTB 7-30-13 Tues. WOD

Core Exercises = 35, 25, 15, 5 

DU's= 10 (3x’s reps for singles=30)

    Finish each group before moving to the next group

Sit Ups + DU’s

Mountain Climbers + DU’s

Supermans + DU’s

KTE’s + DU’s