Fort Myers CrossFit TB Mon 4-8-13 WOD:

Strength: Back Squat 1 RM Test

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

Find 1 RM in 3 Attempts

Optional Strength Accessory: 5 x 5 Box Jumps

WOD:

5 Min AMRAP

5x Sit Ups

10x Air Squats

15x Double Unders

***Rest 2 Minutes***

5 Min AMRAP

5x Burpees

10x Lunges (Alt. Legs)

15x Double Unders

Fort Myers CrossFit TB Sat 4-6-13 Boot Camp:

800m Indian Run w/MB

Teams of 2

800m BB Carry 10 Squats every 50 steps (switch as needed) (65/45)

50 Tire Flips – Jump in and out of the tire after each flip

800m OH BB Carry 10 Shoulder to OH every 50 steps  (45/35)

Sandbag Clean – through over the shoulder x 50 (alt. sides)

Fort Myers CrossFit TB Fri 4-5-13 WOD:

Strength Accessory:

500m Row x 2 all out! (2 min rest between row)

400m Run x 2 all out! (2 min rest between runs)

WOD:

Tabata (20 on/10 off) 8 Rounds each station

Hollow Rock

Burpees

Bear Crawl

MB Slams

Mountain Climbers

Fort Myers CrossFit TB Thrs 4-4-13 WOD:

Strength: Cleans (Squat or Power) 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD:
3 rounds for total reps of:

1 min ME Thrusters 135/95#

1 min ME KBS
1 min ME Push Ups

1 min ME SDLHP

*Rest 1 minute after each round.

Fort Myers CrossFit TB Wed 4-3-13 WOD:

WOD:

3 Teams – 45 min AMRAP

Row 300m

Odd Object Shuttle Run

Plank – (stay in plank position until next person is done w/ shuttle run and in a plank)

15 weighted V-Ups

Sled Push down

1 Rope Climb (or 10 Ring Rows)

10 Squats

5 T2B

Fort Myers CrossFit TB Tues 4-2-13 WOD:

Strength: Strict Press 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: weighted Dips 5x5

WOD:

4 rounds for total working time of:

Run 400m


14 Lateral Burpees (over bar)


7 Shoulder to OH 135/95#

Rest 1min between rounds! For total working time!