Fort Myers CrossFit TB Wed 5-8-13 WOD:

Strength: weighted Pull Ups 10 8 6 4 2 2 1 1

Skill:

Shoulder Touches 4 x 10 or 4 x 1 min Handstand Hold

Tabata Hollow Rock 8 x 20sec/10sec rest

WOD: Megan

21 15 9

Burpee

KBS (50-53/30/35)

DU

As soon as you get done run 1 mile 

"Somewhere in the world someone is training when you are not. When you race him, he will win."

–      Tom Fleming

Fort Myers CrossFit TB Tues 5-7-13 WOD:

Strength: Bench Press 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Strength Accessory:

3 x 10 DB lat raises

3 x 10 DB front raises

WOD: for time…

400m plate carry

20 KB/DB single arm Push Press/Jerk

20 weighted Sit Ups (45#/25# plate)

300m plate carry

15 KB/DB single arm Push Press/Jerk

15 weighted Sit Ups (45#/25# plate)

100m plate carry (end of fence & back)

10 KB/DB single arm Push Press/Jerk

10 weighted Sit Ups (45#/25# plate)

"Take care of your body. It's the only place you have to live."

–      Jim Rohn

Fort Myers CrossFit TB Mon 5-6-13 WOD:

Strength: Backsquat 50% 2x10

Skill: Practice Squat Cleans

WOD: "Klepto"

4 rounds for time of:

27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145/95 pounds (adjust to ability)

Fort Myers CrossFit TB Sat 5-4-13 Boot Camp:

Teams of 2. One person working at a time!

150 cal Row

150 WBS

400m BB OH Carry - 10 x Push Press/Jerk every 50 steps

150 SDLHP

150 Hurdle Jumps (each side)

Finish with a 1 mile run 

45 min time cap!!

"Those who do not find time for exercise will have to find time for illness."
– The Earl of Derby

Fort Myers CrossFit TB Fri 5-3-13 WOD:

Strength Accessory:

5 x 5 Cone Suicide (Rest as needed!!)

5 x 5 KB/DB Windmill (each arm)

4 x 1 min Plank with one leg elevated (switch leg after 30 sec)

4 x 10 Ice Skaters (each leg)

WOD: Tabata (20 sec work/10 sec rest) 8 Rounds each station (1 min to switch)

Plank Walk

Row

Mountain Climbers

Sit Ups

Jump Rope  

"When quitting is no longer an option, you're halfway there."
– Unknown

Fort Myers CrossFit TB Thrs 5-2-13 WOD:

Strength: 10, 8, 6, 4, 2, 2, 1, 1

Thrusters

Strict Pull Ups (weighted)

Increase weight!!

WOD: 25 min AMRAP

5, 10, 15, 20, 25…

HR Push Ups

Sit Up

KBS

Run to the end of fence and back

Score = all completed Rounds and additional reps!! 

"Anything worth doing is worth doing right."
– Hunter S. Thompson