Sat. 7-31-2010 Boot Camp

Boot Camp


3 rounds, 2-5 min rest between rounds.

Run 400 meters

30 MB overhead squat

30 MB rotational slams



Cool down

3 rounds 40 ft Bear crawl.



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Fri. 7-30-2010 WOD

Warm Up: 10 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Cleans

Thrusters


Core Lift: B.B. Clean N Jerk

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%


WOD 3 sets for time

10 each arm single arm KB overhead squat

20 KB swings (2-hands heavy)

20 pull-up


Advanced

Warm Up: 3 - 5 Minutes Jump Rope and 500 m. Row

Ridge WOD: For Time...
5 Deadlifts @ 200lb.
5 Rounds of Cindy
6 Deadlifts @ 200lb.
4 Rounds of Cindy
7Deadlifts @ 200lb.
3 Rounds of Cindy
8 Deadlifts @ 200lb.
2 Rounds of Cindy

REMINDER: 5x Pull Ups, 10x Push Ups, 15x Air Squats = 1 Round of Cindy



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Thrs. 7-29-2010 WOD

1 Mile Run Test


Then Complete: 3 Rounds

50 Sit Ups

50 Jump Ropes

50 Leg Raises

50 Jump Ropes

50 Back Extensions


Advanced

Ridge WOD:
For Time: 7 Rounds of...
7x 135lb. Squat
7x Burpees
7x Pull Ups

***REST 10 - 12 Minutes***

Abdominal WOD: 3 Rounds, 1 Minute ON, 30 Seconds OFF
1. Sit Ups
2. Planks - Straight Arm
3. Swiss Ball Hip Bridges
4. Leg Lifts



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Wed. 7-28-2010 WOD

Warm-up


Core Lift: Bench Press 1RM testing

(5 x 60%, 5 x 70%, 5 x 75%, 3 x 80%, 2 x 90%, 1 x 95%, find 1RM in 3-5 attempts)

WOD: Heavy TGU’s

2 TGU’s each arm, rest 1-2 minutes. Increase weight each set.


Advanced

Ridge WOD:
PUSH PRESS: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 2 x 85%, 3 x 3 x 90%

Auxiliary Work:
1. 3 Rounds 10x HEAVY DB Row
2. 10 Rounds 3x 45lb. HEAVY Weighted Strict Pull Ups
3. Practice: Handstand Push Ups

NO BOOT CAMP NEXT CLASS SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Tues. 7-27-2010 WOD

Warm-up


Shoulder Stretches

Squats

DL

HP

Jumping Jacks

Mountain Climbers



WOD. 1 min. work, 20 sec. rest, 4 rounds each station

A

Sit Ups

Jumping Jack Squats



B

weighted sled push

Bear crawl back


C

Partner MB squat Chest Pass

Partner MB back-to-back rotation.



D

MB Overhead Passes

Burpees


Advanced...I Guess?

Ridge WOD:
Affiliate (Partner/Small Team Training): 2 men work while 1 or 2 men rest - For Time:
75x 95lb. Hang Clean
120x Toes to Bar
120x 24in. Box Jumps
100x 155lb. Bench Press
120x Burpees
150x Double Unders
300x Walking Lunges with 25lb. Plate Overhead

NOTE: All numbers are scalable.  However, reps as is, the team/group has to complete the total which means not all reps for every exercise will be equal among teammates.  Luckily I was graced with Colby and Mehmet's assistance on this WOD and it was spectacular. 

Mon. 7-26-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters



Core Lift: Front Squat

10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 4 x 80%, 3 x 85%, 5 x 3 x 90%



WOD (10, 8, 6) for time

Burpee pull-ups

Walking lunge with Kb overhead press. (use light weight.)

For those CrossFitters ready to step their game up Jeremy Ridgeo has put together some advanced W.O.D.'s to prepare for the CrossFit Games. See Jeremy for details.

Advanced WOD's are as RX'ed. No modifications allowed!
Advanced
Ridge WOD
15 min. AMRAP:
7x 55lb. Dumbbell Thrusters
7x 30in. Box Jumps

***Rest 10 Minutes***

Front Squat: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 3 x 85%, 3 x 3 x 90%

***Rest 10 Minutes***

WOD for Time: 10,8,6,4,2
Wall Ball Shots
HEAVY Plank Rows (each arm)

Women's ONLY Boot Camp