Fort Myers Crossfit TB Sat Boot Camp 10-15-2011 WOD:

“Murph”

1 Mile Run

100 Pull Ups

200 Pull Ups

300 Squats

1 Mile Run



MINI MURPH:

800m Run

75 Pull Ups

150 Push Ups

200 Squats

800m Run



MICRO MURPH:

400m Run

35 Pull Ups

75 Push Ups

100 Squats

400m Run

Fort Myers Crossfit TB Fri 10-14-2011 WOD:

Strict Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD:

7 Rounds

10 x MB Squat Chest Pass w/ partner

10 x Dips (weighted, on Rings…)

Fort Myers Crossfit TB Thrs 10-13-2011 WOD:

WOD:

800m Run

80 x MB Slams

600m Run

60 x HR Push Ups

400m Run

40 x KTE,s

Run to 41 & back

20 weighted V- Ups

Fort Myers Crossfit TB Wed 10-12-2011 WOD:

Sumo Deadlift

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD:

4 Rounds NFT

5 x KB Swings each arm

10 x Strict Pull Ups (Beginner 5 x)

5 x KB Cleans

150m Row SPRINT!

Fort Myers Crossfit TB Tues 10-11-2011 WOD:

Bench Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD:

15x 12x 9x

Single arm KB Push Press (advanced: Bottoms Up Press) each side!

Box Jumps

Fort Myers Crossfit TB Mon 10-10-2011 WOD:

Back Squat

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD : 15 min AMRAP

10 x BB/DB Squat Clean

25 x DU’s (or 50 x Jump Rope)

Fort Myers CrossFit TB Sat Boot Camp 10-08-2011 WOD:

Saturday Boot Camp



WOD:

1. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps Wall Balls

REST 1:00

2. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps KB SDLHP

REST 1:00

3. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps Push Ups (w. DBs or Med Balls)

REST 1:00

4. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps Lunges

REST 1:00

5. 4:00 Time Limit

Run to Speed Bump and Back

DB Thrusters

REST 1:00

6. 4:00 Time Limit

Run to Speed Bump and Back

Double Unders-or-Jump Ropes


Score = Total Reps