Fort Myers CrossFit TB Fri. 8-9-13 WOD

15 TIME CAP

Annie 50, 40, 30, 20, 10 ( 3 x reps for singles)

DU’s + Sit Ups

5 Min. REST

3 min. AMRAP TEST Rope Climb

50 Burpees for time TEST

REST 5 min.

TGU’s 2 each arm x 6 sets

5:00pm Team WOD: (4 People per team)

A1: Lat Hurdle Jumps  x 100 each person
A2: Tire flips x 30 each person

2 people work, two people do handstand holds-one person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

REST 5 Min.

B1: Medball Rotational Slams  x 60/side per person
B2: 1-Arm DB Thrusters x 35 each arm per person

2 people work, two people do farmers holds (Barbell men 75, Women 45) one person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

REST 5 Min.

C1: Pull Ups x 50 person
C2: Band Sprints/Shuffles x 10 per person (5 forward sprints & 5 lateral shuffles each side) rest 10-20 sec. between each sprint/shuffle. Each sprint/shuffle should be 100% effort!!

2 people work, two people hold a plank. One person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

Fort Myers CrossFit TB Thrs 8-8-13 WOD

Snatch 85% 20 min. TIME CAP

5x50%, 5x65%, 3x75% (4x4x85%)

Accessory:

Hang High Pulls 5 x 5 x 70%

DB Plank Rows 10, 8, 6, 4, 2 HEAVY!!! (Add weight each round)

Posterior Flys on Rings 3 x 10

Band Resisted Chest Presses/ Speed Work Tabata x 8

Fort myers CrossFit TB Wed. 8-7-13 WOD

Dynamic Warm Up

Sprints 40 yrds then walk back x 6

Sled Pulls 30 yrds x 6

Ladder, cones agility drills x 6 each drill

Fort Myers CrossFit TB Tues. 8-6-13 WOD

Strict Press 1RM TEST

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

Find 1 RM in 3 Attempts

WOD: 5 min. AMRAP

Mountain Climbers x 20 (10 each leg)

Burpees x 10

REST 5 min.

WOD: 5 min. AMRAP

Push Ups x 5

Pull Ups x 5

Fort Myers CrossFit TB Mon. 8-5-13 WOD

Front Squat 95%

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

Accessory:

Front Rack position lunges 10, 8, 6, 4 (Add weight each round)

WOD: 4 Rounds in 25 min.

Farmers Carry to beginning of fence and back HEAVY!!!

Box Jumps x 12

Band Trunk Rotations x 10 each side

SDLHP x 7 x (135/75)

Fort Myers CrossFitTB 8-3-2013 Sat WOD

    Boot Camp 

Partner WOD - each partner completes prescribed number of reps

* each pair holds a 25# or 45# plate for duration of workout

(does not need to be overhead) switch the plate on the run as desired

10x Sit Ups

20x Pull Ups

30x Burpees

40x Push Ups

400M Run w/plate (45/25)

60x Line Jumps (over and back = 1x)

70x Squats

800m Run w/plate (45/25)

Fort Myers CrossFitTB 8-2-2013 Fri WOD

Friday Fun Day!!!!!

Speed, Agility, Cone Drills

Come in to see what's in store!

  

5PM Team WOD:

WOD 1:

10min break