Fort Myers CrossFit TB Tues 11-27-12 WOD:

Strength: Backsquat 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: OH Squat 5 5 5 5 – work on technique

WOD: 

50 40 30 20 10

Lunges

Sit Ups

Squat Jumps

Hypers

Fort Myers CrossFit TB Mon 11-26-12 WOD:

Strength: Bench Press 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: 

Heavy DB Rows 5 x 5 each arm

15 10 10 5 5

WOD: “DT” 5 Rounds

12 DL 155/105

9 HPC

6 Push Jerk

Fort Myers CrossFit TB Sat 11-24-12 Boot Camp:

4 Rounds for time

Burpee Broad Jump down and back

10 SDLHP (115/75)

500m Row

10 Thrusters (115/75)

800m Run

Fort Myers CrossFit TB Fri 11-23-12 WOD:

8 am class only!! There will be no 6 & 7 am class

WOD: 

“Eva” 5 Rounds for time 

Run 800m

30 KB Swings

30 Pull Ups

Fort Myers CrossFit TB Thrs 11-22-12 WOD:

Happy Thanksgiving!! Gym Closed!