Fort Myers CrossFit TB Wed 11-7-12 WOD:

Strength Accessory:

2x2min Plank

100 DU’s or practice!!

2x1 min Hollow Plank

3x10 Strict T2B

WOD:

Run 400m for time

Multiply Run time in seconds by 2 = meters to Row

Divide Run time by 2 = total reps seated MB Trunk Rotations

Goal: 5 Rounds – 25 min cap

Fort Myers CrossFit TB Tues 11-6-12 WOD:

Strength: DL 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: SDLHP 2 2 2 2 2

WOD#1: 5 min AMRAP – Ladder 1,2,3,4,5…

OH Lunges, lat Burpees over plate

WOD#2: 5 min AMRAP – Ladder 1,2,3,4,5…

BW Squats, Sit Ups

WOD#3: 5 min AMRAP – Ladder 1,2,3,4,5…

Box Jumps, KB Swings

Fort Myers CrossFit TB Mon 11-5-12 WOD:

Strength: Bench Press 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: DB Strict Press 10 8 6 4 2 increase weight

WOD:

10 min time cap

Run 800m

Max Reps Clean and Jerk (115/75)

REST 5 min – Repeat WOD – add all reps together for final score!

Fort Myers CrossFit TB Sat 11-3-12 Boot Camp:

Partner WOD – Complete the following reps as a team, 

one person works the other hold a plate oh (45/25) – carry any way you want to on the run (switch as needed)

50 Burpee Tuck Jumps

50 Calorie Row

400M Run

100 Hurdle Jumps (each side)

100 Squats

800m Run

50 Push Ups

50 weighted Sit Ups

400m Run

Fort Myers CrossFit TB Fri 11-2-12 WOD:

Strength Accessory:

DB/KB Snatch 6 5 4 3 2 1 each arm

6 Rounds:

Heavy Farmers Carry down & back

30 sec to 1 min Hollow Body Position hold

WOD: 6 Rounds

20 DU (100 Singles)

20 Mountain Climbers (each leg)

5 Tire Flips

Run to 41 & back