Fort Myers CrossFit TB Mon 8-1-2011 WOD:

Front Squat

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)



WOD :

3 Rounds

Yoke Push down & Back
400 m. Run



3 Rounds

Lunges x 12 each leg weighted
200 m. Row

Fort Myers CrossFit TB Boot Camp Sat. 7/30/2011

3 Rounds..

250 m. Row

25 KBS (Men 40-50, Women 20-30)

Rest 3 Minutes



3 Rounds..

25 KB Goblet Squats (Men 40-50, Women 20-30)

25 Dips or 10 Weighted Dips

Rest 3 Minutes



3 Rounds…

25 MB Thrusters (20/10)

15 Pull Ups or 10 weighted pull ups

Rest 3 Minutes



3 Rounds…

10 Burpees

15 Sit Ups

Fort Myers Crossfit TB Fri. 7/29/2011 WOD:

WOD:


Run 1 Mile

30 Leg Raises

30 Hypers

200 DU’s (mod.: 400 x Jump Rope)

30 Mountain Climbers each leg

30 MB Overhead Slams

Row 1600 m.

New Class hour available for everybody

Good News!! New Class hour available for everybody!!

Starting August 1st our 8am Women's Only Boot Camp Class will turn into a co-ed CrossFit class.
That's right guys. The ladies are going to give you a chance to train with them at 8:00am from now on.

So you better keep up!

We will be eliminating the Women's Only Boot Website 8-1-2011.
Please refer to our main CrossFit Thoroughbreds website for daily WOD's: http://www.crossfittb.com/

Should you have any questions or concerns please contact Jeremy or Cordula!
239-851-3940

Fort Myers Crossfit TB Thrs. 7/28/2011 WOD:

Deadlift

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)



WOD: AMRAP in 15 min.

SDLHP x 10 (Men 95, Women 55-65)

Over the Bar Burpees x 10

Fort Myers Crossfit TB Wed 7/27/2011 WOD:

Bench Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)



WOD:

15 min  AMRAP


Push Ups x 5 on MB

Pull Ups x 5

Fort Myers Crossfit TB Tues. 7/26/2011 WOD:

WOD: TIMED!



4 Rounds

KTE’s x 10

Run to 41 & back



4 Rounds

Row 500 m.

MB Rotational Slams x 20 each side



4 Rounds

Jump Rope x 150

Sit Ups x 20