Fort Myers Crossfit TB Sat Boot Camp 7-9-2011 WOD:

21-18-15

Thrusters (Men 75, Women 45)

400 M Run

Immediately followed by


12-9-6

DB Clean N Press (Single Arm)

Burpees



Finish with a 1 Mile Run!

Fort Myers Crossfit TB Fri 7-8-2011 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



WOD: Work in teams of 2-4 per rower. One person rows while the rest of the team does the core exercises. Once the person rowing finishes the required distance the next team member will begin rowing. Each team member must row each distance and complete each core exercise before moving to the next exercise.



Row 100 m. + Sit Ups

Row 150 m. + Mountain Climbers

Row 200 m. + MB Rotational Slams

Row 250 m. + Leg Raises

Row 300 m. + Burpees


RidgeWOD:
Durability: 200x Double Unders - in as few sets as possible NFT

Power Snatch: Find 1RM in 12 Minutes

WOD: 10 Rounds for Time
3x 100# Snatch
15x Wall Balls

Fort Myers Crossfit TB Thrs 7-7-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work 1: Sumo Deadlift 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



Core Work 2: Back Squat 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



…if time allows: Practice Strict Pull Ups or Kipping Pull Ups 10 x 5


RidgeWOD: GOAT/Mobility WOD

Fort Myers Crossfit TB Wed 7-6-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Push Press 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



WOD:

10, 8, 6, 4, 2, 1

BB SDLHP

Box Jumps

KB Swings

Lunges each leg

Run to 41


RidgeWOD:
Deadlift: 7 Rounds of 3x - lift every 90 seconds

WOD: 90 second rounds of Deadlift
1, 2, 3, 4...9, 10 Deadlift @ 80%1RM
Run 150m.
REST remainder of the 90 seconds

PM WOD: Strength
DB Kneeling Strict Press 5 x 5x
Toes to Bar > Chest to Bar 5 x 5x
Hollow Rocks 20x

Fort Myers Crossfit TB Tues 7-5-2011 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



WOD: For time!!


50 KTE”s

Run 400m

50 Sit Ups

50 MB trunk Rotation

Run 800m

50 Sit Ups

50 MB trunk Rotation

Run 400m

50 KTE’s


RidgeWOD:
"Dirty Thirty" For Time
30x 50# Double KB Swings
30x Wall Balls
30 Calorie Row
30x 4-Count Mt. Climbers
30x Walking Lunges
30x Double Unders
30x 45# Zercher Squats
30x Hand Release Push Ups
30x 24in. Box Jumps
30x 35# DBs Ground to Overhead

Fort Myers CrossFit Tb Monday 4th of July 2011 Boot Camp

4th of July


8:00am ONLY BOOT CAMP


No early classes and NO evening classes!



WOD:

Station 1

2 rounds (5 min. AMRAP each round)

200 M Row

20 Squats

REST 1 Minute between each round



Station 2

2 rounds (5 min. AMRAP each round)

10 Wall Balls

10 Push Ups




Station 3

2 rounds (5 min. AMRAP each round)

30 Double Unders

10 Burpees


RidgeWOD:
Thrusters: 5 of 5x @ 85%

Aux. Work: 5 Rounds NOT for Time
KB Swings 70# 5 x 10x
Pistols (Weighted) 5 x 10x (Alternating Legs)
Rack Squats (HEAVY) 5x
Farmers Carry (HEAVY) - Down and Back

Afternooon WOD:
5 Rounds for Time
7x 50# Double KB Thrusters
11x Burpees

Fort Myers Crossfit TB Sat Boot Camp 7-02-2011 WOD:

Team Boot Camp—Timed!

Row 20 calories

30 x Burpees

40 x 2 arm KB or DB Clean N Press

50 Toes 2 Bar

Plate Carry to 41, Overhead Lunge Back to building then sprint to 41, jog back for recovery

Check you time!


Important: 4th of July
8:00am ONLY BOOT CAMP
No early classes and NO evening classes!