Fort Myers CrossFit TB Sat 8-18-12 Boot Camp:

One person works while the other rests! Complete one exercise as a team before moving to the next!

Team Run to 41 & back (Team cannot begin workout until all members are back from run)

800m plate OH carry (45/25) - switch every 40 steps

200 Squats w/plate (45/25) - switch every 20 sec.

200 Push Ups - switch every 20 sec.

200 Sit Ups – switch every 20 se.

200 KB Swings – switch every 20 sec.

Finish with a 400m Run! Timer does not stop until both team members make it back to the gym!

Fort Myers CrossFit TB Fri 8-17-12 WOD:

WOD: 

5 K Race Day

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Fort Myers CrossFit TB Thrs 8-16-12 WOD:

WOD: 5 Rounds

100 Mountain Climbers (total reps)

20 MB Rotational Slams (total reps)

10 KTE’s (Beginner: Leg Raises)

Plate OH Carry to 41 and back! (45/25)

5 DB Clean N Press

Fort Myers CrossFit TB Wed 8-15-12 WOD:

WOD: 

"ANGIE"- Timed (see WOD Book)

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups

Fort Myers CrossFit TB Tues 8-14-12 WOD:

WOD:

4 x 100 m. Sprints

2 x 400 m. Run x 2 rest 2 minutes

2 x 800 m. Sprint x 2 rest 2 minutes

Cool down 1-Mile Run

Fort Myers CrossFit TB Mon 8-13-12 WOD:

WOD: "Fight Gone Bad!" (see WOD Book)

WBS (20/14)

SDLHP (75/55)

Box Jumps

Push Press (75/55)

Row for calories

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add total reps for score!