Fort Myers CrossFit TB Fri 9-7-12 WOD:

WOD:

Run 400m, 600m, 800m, 1 mile

After each run complete:

Row 200m

Bear Crawl down & Burpee Broad Jump back

Fort Myers CrossFit TB Thrs 9-6-12 WOD:

Strength: OH Squat 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: work with a partner – 6 Rounds each! 

One person does one complete round then switch! Goal: under 12 min (95/65)

6 DL

6 HP Clean

6 Push Press

6 Back Squat

6 Push Ups

6 Burpees

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Steve 1RM Deadlift

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Fort Myers CrossFit TB Wed 9-5-12 WOD:

Strength: Strict Press 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: for time

21 15 9

Push Ups

Pull Ups

Run 300m

Fort Myers CrossFit TB Tues 9-4-12 WOD:

Strength: Deadlift 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: NFT

3 x 10 weighted Lunges

3 x 3 Heavy TGU's

3 x 10 Box Jumps

3 x 10 Pistols

Fort Myers CrossFit TB Mon 9-3-12 WOD:

Happy Labor Day!!! 8am Boot Camp only!! 

Open Gym from 9am to 9pm  

Buy in: 2 min Plank followed by an 800m Run

4 Rounds

20 Sit Ups

20 DU’s (60 Singles)

20 Seated Plate Trunk Rotations (45#/25#)

20 DU’s (60 Singles)

20 Leg Raises

20 DU’s (60 Singles)

Cash Out: 2 min Plank followed by an 800m Run