Fort Myers CrossFitTB- Mon. 1-10-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Front Squat 90%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%


WOD: Partner FRAN

21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)
Thrusters
Pull Ups

RidgeWOD:
Strength:
Back Squat with Bands: Work Up to 2 Sets of 10x of 1RM

Strict Press with Bands: Work Up to 2 Sets of 10x 1RM

Auxiliary Work:
1. Rack Squats HEAVY - 5 sets of 5x
2. 12 in. seated to 30 in. Box Jumps - 3 sets of 10x
3. TGUs - 5 sets of 3x EACH side (increase weight each round)

Fort Myers CrossFit TB Boot Camp Sat. 1-8-2011

“Six Minutes of Pleasure”


A.) AMRAP in 6 minutes of:

6 Thrusters (95/45-65)

6 Pullups

Rest 4 minutes


B.) AMRAP in 6 minutes of:

6 Sumo Deadlift High Pulls (95/45-65)

6 Burpees

Rest 4 Minutes


C.) AMRAP in 6 minutes of:

6 Ring Rows

6 Push Ups

Jared: 36" Box Jumps

5:30pm Guys:
Sumo Deadlift High Pulls

Fort Myers CrossFitTB- Fri. 1/7/2011 WOD

Warm Up;
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches


6am Group Deadlifting

Jean: 345 lb. Deadlift
Easy Weight!

WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises

(60 sec. work, 30 sec. rest)



Group #1:

KB Swings

Leg Raises



Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)



Group #3:

Burpee Broad Jumps

Plank Walk down room


RidgeWOD:
SKILL: Pull Up Progression
2x Weighted Pull Ups
4x Strict Pull Ups
6x Kipping Pull Ups

WOD:
5 Minute AMRAP
10x 40# KB Swings
10x 27in. Box Jumps
REST 2 Minutes
5 Minute AMRAP
10x 75# Thrusters
10x 75# SDLHPs
REST 2 Minutes
5 Minute AMRAP
10x 35# Dumbbell Push Press
10x Burpees

Fort Myers CrossFitTB- Thrs. 1/6/2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Jared: Kipping Pull Ups

James: Kipping Pull Ups

Core Work: Sumo Deadlift 85%

5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, (3 x 3 x 85%) (rest 3-5 min.)

WOD: 4 Rounds each group


Group #1:

Rope Sled Pull 90-135 lbs. 100’ Rope

Tire Flips x 10


Group #2:

Knees to Elbows x 20

GHD Hypers w/Knee Flexion x 10


RidgeWOD:
WOD: For Time...
1,000 m. Row
50x 95# Thrusters
1,500m. Row
50x Burpees
2,000m. Row

Fort Myers CrossFitTb- Wed. 1/5/2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Katie: 215 lb. Sled Push

Ben: 265 lb. Sled Push

Brian: 215 lb. Sled Push

Core Work: Bench Press 85%

5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%,
(3 x 3 x 85%) (rest 2-3 min.)



WOD: Increase weights each round

Push Jerk 10, 8, 6, 4, 2

(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)


Hang Cleans 10, 8, 6, 4, 2

WBS x 10, 10, 10, 10, 10

MB OH Slams 10, 10, 10, 10, 10


RidgeWOD:
Baseline:
100x OH Squat w. PVC
100x Double Unders
10x Body Blasters (Burpee-Pull Up-KTE)

WOD: 5 Rounds for Time
10x 35# Man Makers
30x 50# KB Swings
Run 800 m.

Fort Myers CrossFitTB- Tues. 1/4/2011 WOD

Warm Up:
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches


CrossFit & Thoroughbred Youth Athletics 2010



WOD:
Complete 4 Rounds each group


Group #1:

Small red sled push with 45 lbs. – 90 lbs. down & back

Jump Rope 50 reps



Group #2:

Row 700 m.

50 Mountain Climbers each leg



Group #3:

Farmers Carry to back of Stevie Tomato’s Sports Page & Back

50 Weighted Sit Ups


RidgeWOD:
Strength: Work to 1RM Bench Press

Stamina: 5 Rounds (NOT for time)
3x Bench Press @ 95% 1RM
15x Bench Press @ 135#
4x Sprint Starts

WOD: 4 Rounds for Time
3 Rounds of "Cindy"
Row 250m.

Fort Myers CrossFitTB- Mon. 1-3-2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Coach Cordula: 265 lb. Yoke Push 60 feet



Core Work: Back Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 85%


WOD: Complete 4 Rounds each group

Group #1:

Pull Ups x 10 with vests or dip belt (Beg.-partner assisted)

Box Jumps x 10



Group #2:

Heavy DB Rows 4 x 8 each side

OH Weighted Lunges Heavy x 5 each leg


RidgeWOD:
Skill: 12 Minutes - FIND 3 Rep Max Overhead Squat

WOD:
2:00 min - Double Unders
2:00 min - Pistols (alternate legs)
1:00 min - Double Unders
1:00 min - Pistols
2:00 min - 45# Plate Squats
2:00 min - Turkish Sit Ups 30# DB
1:00 min - Weighted Squats
1:00 min - Turkish Sit Ups
2:00 min - Hand Release Push Ups
2:00 min - Overhead Walking Lunge 45#
1:00 min - Hand Release Push Ups
1:00 min - Overhead Walking Lunges 45#