Fort Myers CrossFit TB Tues 1-8-13 WOD:

Strength Accessory:

4 x Rope Climb

3 x 10 Strict T2B

3 x 10 BB Roll Outs

3 x 1 min Handstand Hold or 3 x 10 Shoulder Touches

WOD: For Time (25 min cap)

100 DU's (300 Singles)

30 Burpees

15 Sit Ups

75 DU's (225 Singles)

30 Burpees

15 Sit Ups

50 DU's (150 Singles)

30 Burpees

15 Sit Ups

Fort Myers CrossFit TB Mon 1-7-13 WOD:

Strength: Snatch/Power Snatch 1 RM Test

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

Find 1 RM in 3 Attempts

WOD:

1, 2, 3, 4, 5, 4, 3, 2, 1

Deadlift, Hang Power Clean, Push Press, Front Squat (115/75)

Complete 10 Burpees every time the bar touches the floor (except deadlift)

Fort Myers CrossFit TB Sat 1-5-13 Boot Camp:

"MURPH"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

Mini Murph:

800m Run

70 Pull Ups

150 Push Ups

200 Squats

800m Run

Micro Murph:

400m Run

40 Pull Ups

80 Push Ups

100 Squats

400m Run

Fort Myers CrossFit TB Fri 1-4-13 WOD:

Strength Accessory:

3 x 10 GHD weighted Hypers

3 x 10 KB/DB Windmills (each side)

3 x 10 BB Step Ups

3 x 10 Sledge Hammer Swings each side

WOD: 4 Rounds

Farmers Carry to 41 and back

100 Mountain Climbers

Cone Drills

Ladder Drills

Sprint to the end of the fence and back

Fort Myers CrossFit TB Thrs 1-3-13 WOD:

Strength: Bench Press 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Strength Accessory: 2 Rounds

Push Ups: 10 x weighted, 10 x on MB’s, 10 x w/feet elevated

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

Fort Myers CrossFit TB Wed 1-2-13 WOD:

Strength: Deadlift 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Strength Accessory:

Posterior Fly x 10 – 3 Rounds

V-Ups x 5 – 4 Rounds

WOD: “The Crippler” for time

30 x Back Squat (225/155) or use 70% of your max

Run 1 mile