Fort Myers CrossFit TB Sat 12-15-12 Boot Camp:

WOD #1: 50x Burpees for Time –or- 5 Min. AMRAP Burpees

WOD #2: 3 Rounds each station

Push Ups x 20

Tire Flips x 10

Wall Balls Shots x 20

Sled Push

Jump Rope x 50 DU’s or 150 Singles

Fort Myers CrossFit TB Fri 12-14-12 WOD:

Strength Accessory:

100m Sprints with Sled – 6 Rounds

WOD:

400m OH Plate Carry (45/25)

Row 400m

400m Farmer Carry (single arm - switch half way)

Run 400m

400m BB Carry (65/45)

Row 400m

400m Plate Carry

Run 400m

Brian 355 lb. Sumo Deadlift P.R.

Brian 355 lb. Sumo Deadlift P.R. 

Body Weight 149.2 lbs.

2.4 x's his body weight

Awesome Job Today!!!

Fort Myers CrossFit TB Thrs 12-13-12 WOD:

Strength: Sumo DL 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: “Cindy”
20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

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

Strength Accessory:

1000m Row Test

Practice Kipping or Muscle Ups

2 x 1 min Handstand Hold (Advanced 2 x 10 Shoulder Touches)

WOD: for TIME!

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

4 Rounds

20 Sit Ups

5 Burpees

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

5 Burpees

20 Leg Raises

5 Burpees

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

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

Strength: Push Press or Push Jerk 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: 10 min AMRAP (First 2011 Open WOD)

30 DU’s (100 Singles)

15 Power Snatches (75/55)

Fort Myers CrossFit TB Mon 12-10-12 WOD:

Strength: Front Squat 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: 4 Rounds for time

30 x WBS

1 x Rope Climb

15 x Pistol

400m Run