Fort Myers CrossFitTB- Tues. 2/1/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

20-30 sec. holds x 5, L-Sits (Rings or Parraletes)

Planks w/one leg elevated 30-60 sec. each leg x 4 each side

GHD Sit Ups w/Slosh Pipe x 10 x 5

MB Trunk Rotations x 20 each side x 5 rounds

Mountain Climbers 50 each leg x 5 rounds (rest 1 min. between rounds)


RidgeWOD:
Skill: 5 Sets of...
3x Push Press
3x Front Squat
3x Thruster

WOD: 10 Rounds of...
10x 95# Thrusters
10x Push Up Variations
Rounds 1/6 - Chest to Deck
Rounds 2/7 - Hand Release
Rounds 3/8 - Parallettes
Rounds 4/9 - Toes on Box
Rounds 5/10 - Rings

Fort Myers CrossFit TB- Mon. 1/31/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Back Squats 1 RM Test

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

Find 1 RM in 3 Attempts


WOD: AMRAP in 15 min.

10 Lunges each leg

Run to 41 & back

10 Squat Jumps


RidgeWOD:
Strength:
Conventional Deadlift: work up to 5 sets of 5x @ 85%

WOD: 5 Rounds - 3 minutes each round for AMascentsAP
15 ft. Rope Climb - REST 3 Minutes between Rounds

Auxiliary Work: 5 Rounds Superset
10x HEAVY DB Row
3x Body Blaster
2x Sprint Start

Fort Myers CrossFit TB Boot Camp Sat. 1-29-2011

AMRAP 5 min for total reps:


5 thrusters – 95#/65#

10 toes to bar

rest 5 min


AMRAP 5 min for total reps:

5 KB Swings

15 push ups

rest 5 min


AMRAP 5 min for total reps:

5 Squats

20 Jump Rope

rest 5 min


AMRAP 5 min for total reps:

5 SDLHP – 135#/95#

25 sit ups

rest 5 min


AMRAP 5 min for total reps:

5 Tire Flips

Burpee Broad Jump

Fort Myers CrossFitTB- Fri. 1/28/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:
1 Mile BB Carry + 10 Squats w/BB every 50 steps (Men 65, Women 45)

Then Complete: 4 Rounds
BB Rows x 10 Increase weight each set
DB Clean N Jerk x 5 each arm Increase weight each set


RidgeWOD:
Skill:
Clean and Jerk Progression:
3x Clean with Log
3x Split Jerk with Fat Bar
3x Clean and Jerk with Barbell

WOD: 5 Rounds of...
20x GHD Sit Ups
5x 135# Push Press

Fort Myers CrossFitTB- Thrs. 1/27/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

WOD:

TGU’s 3 each side x 3 rounds


Then Complete:

Row 100, 200, 300, 400, 500, 600

GHD Hypers 5, 10, 15, 20, 25, 30

Jump Rope 100, 200, 300, 400, 500, 600


RidgeWOD:
"The Filthy Fifty" for Time...
50x of...
24in. Box Jumps
Jumping Pull Ups
35# KB Swings
Walking Lunges
KTEs
45# Push Press
Supermans
Wall Ball Shots
Burpees
Double Unders

Fort Myers CrossFit TB- Wed. 1/26/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

WOD: ANGIE- Timed

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups


RidgeWOD:
Strength:
Sumo Deadlift High Pull with Bands - 10x, 8x, 3 x 5x

Weighted Pull Ups - Find 1RM

Auxiliary Work: 5 Rounds Not for Time
7x 225# Deadlift
3x Body Blaster (Burpee-Pull Up-Toes to Bar)
Row 500m.
20 seconds of Dueling Ropes

Fort Myers CrossFitTB- Tues. 1/25/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD: Run Form and Technique 10 min.
400 m. Run x 1 rest 2 minutes
200 m. Sprint x 2 rest 2 minutes

6 Rounds
20 Yrd Sprint + ladder Drills


RidgeWOD:
Skill:
Handstand Push Ups - handstand holds, wall climbs, push ups (12 minutes)

KB Snatch Progression - Practice (12 minutes)

WOD: 12 minute AMRAP
3x HSPU
7x KB Snatch (each side)

Durability: Run 1 Mile for Time