Fort Myers CrossFit TB Fri 7-27-12 WOD:

Warm Up: Ladder Drills

WOD: 5 Rounds for time….

Bear Crawl down and back

KB High Pulls x 30

Hurdle Jumps x 50

Pull Ups x 20

GHD Sit Ups x 10

500m Row

Fort Myers CrossFit TB Thrs 7-26-12 WOD:

Strength: OH Squat 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: For Time

Run 400m

3 x BB Complex

Run 400m

2 x BB Complex

Run 400m

1 x BB Complex

(BB Complex = 5 DL, 5 Hang Power Cleans, 5 Push Jerk) (115/75)

Fat Makes You Lean & Healthy

Here's two great videos from Paleo in a Box.

Enjoy,
Jeremy



Module 2.0 Escaping The Carb Trap << == Click Here To Watch

Module 2.1 WARNING: Fat Makes You Lean & Healthy << == Click Here To Watch

Fort Myers CrossFit TB Wed 7-25-12 WOD:

WOD #1: Suicides - 6 Rounds per team (3 teams)

WOD #2 Death by Burpee

Start with 3 Burpees for the first minute! Add one Burpee every minute

Midline Stability:

8 x 30 sec Hollow Rock 

2 x 2 min Plank

Rest 1:1

Fort Myers CrossFit TB Tues 7-24-12 WOD:

Strength: Push Press 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: 4 Rounds NFT

10 Ring Dips

10 Sledge Hammer Swings (each side)

10 DB/KB Snatch

10 Front & Lateral Raises

Fort Myers CrossFit TB Mon 7-23-12 WOD:

Strength: Sumo Deadlift 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: 4 Rounds for time

400m Run

20 Thrusters (45/65)

10 Pistols (alt)

Fort Myers CrossFit TB Sat 7-21-12 Boot Camp:

Teams of 2

2 x 400m Relay (each)

800m BB Carry (135/95)

100 Partner WBS’s

4 x Burpee Broad Jump Relay down and back

OH Plate carry 800m (one plate switch as needed)