FortMyers CrossFitTB 12/9/2013 Mon. WOD

Max Weight Thrusters 15 min. Cap

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

Find 1 RM in 3 Attempts

  

WOD:  Karen (TEST)

150 WBS Timed! 10 min. Cap

FortMyers CrossFitTB 12/7/2013 Sat. WOD

Boot Camp 4Rounds- 40 min. Time Cap!

Tire Flips x 15

Pull Ups x 10 or Ring Rows x 30

Sled Drag 30 yrds down & back

Wall Ball Shots x 20

800 m. Run

FortMyers CrossFitTB 12/6/2013 Fri. WOD

Hang Cleans Max Reps in 10 min.

Each time the bar touches the ground do 10 Burpees!

WOD:

21, 18, 15, 12, 9

Deadlift (185/135)

DU’s or (singles x 3)

KB Swings

FortMyers CrossFitTB 12/5/2013 Thurs. WOD

Core:  8 min AMRAP each station (2 min. rest between stations)

Station 1: Burpees x 5 + Sit Ups x 15

Station 2: Mountain Climbers x 25 each leg + Superman x 10

Station 3: T2B x 10 + Plank Alternating Leg & Arm x 5 each side

Station 4: MB Rotational Slams x 10 each side + V-Ups

FortMyers CrossFitTB 12/4/2013 Wends. WOD

30 min. Cap

Pull Ups Weighted 10, 8, (2 x 6), (2 x 4), (2 x 3), (2 x 2), 3 x 1

WOD: 25 min. AMRAP

DB Plank Rows x 10 each arm

Bear Crawl D & B

OH Plate Carry to end of fence and back

FortMyers CrossFitTB 12/3/2013 Tues. WOD

Buy in 1 Mile Run Timed!

1 mile run time= Reps for WOD (i.e. 10 min. mile= 10 reps per exercise)

WOD: 6 rounds in 25 min.

Lunges

Handstand Push Ups

Broad Jump D & B

FortMyers CrossFitTB 12/2/2013 Mon. WOD

Clean N Jerk Test 1RM







5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: NFT
Rope Climbs x total 10
Dips weighted x 4 x 10
Posterior Ring Flyes x 4 x 10