Fort Myers CrossFit TB Mon 12-24-12 WOD:

Morning Classes ONLY!! (6, 7 & 8am)

Strength: 10, 8, 6, 4, 2, 2, 2

Thrusters

Strict Pull Ups (weighted)

Increase weight!!

WOD: 25 min AMRAP

5, 10, 15, 20, 25…

HR Push Ups

Sit Up

KBS

Run to the end of fence and back

Score = all completed Rounds and additional 

The gym will be closed December 25th and 26th!

Fort Myers CrossFit TB Sat 12-22-12 Boot Camp:

12 Days of Christmas...

Do the following exercises the same way you would sing the Christmas song.

On the first day of christmas: 1 Mountain Climber. On the second day of christmas: 1 Mountain Climber and 2 Sit Ups. On the third day of christmas: 1 Mountain Climber, 2 Sit Ups and 3 Burpees Etc,

1 Mountain Climber each side

2 Sit Ups

3 Burpees

4 Dips

5 SDLHP 95/65

6 Push Ups

7 Jumping Lunges (each leg)

8 Power Cleans -95/65

9 Push Press -95/65

10 Back Squats -95/65

11 cal Row

12 Box Jumps

Fort Myers CrossFit TB Fri 12-21-12 WOD:

Strength Accessory:

2 x 2 min Plank (Rest at 1 min)

4 x 2 TGU’s Heavy each side

8 Rounds Tabata Hollow Rock (20 sec work/10 sec rest)

GHD Sit Ups 3 x 10 weighted

WOD: 

How far can you go? 25 min time cap...

Run 1 mile, 800m, 400m 300m

After each run complete:

200m Row

Bear Crawl down & Burpee Broad Jump back

Fort Myers CrossFit TB Thrs 12-20-12 WOD:

Strength: Cleans 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD:

21 15 9 15 21

DL (135/95)
Push Up
KB Swing (53-50/35-30)

Fort Myers CrossFit TB Wed 12-19-12 WOD:

Strength Accessory:
2 x 400m Run Test
2 x 800m Run Test

WOD: 

2 Rounds for time (25 min cap)

100 Mt. Climbers (total reps)
10x MB Rotational Slams (each side)
Row 400m.
10x Box Jumps
10x KTEs
400m. Plate –or- Sandbag Carry

Fort Myers CrossFit TB Tues 12-18-12 WOD:

Strength: Strict Press 1 RM Test

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

Find 1 RM in 3 Attempts

WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..

SDLHP (115/75)

Burpees

Pull Ups

Fort Myers CrossFit TB Mon 12-17-12 WOD:

Strength: OH Squat 1 RM Test

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

Find 1 RM in 3 Attempts

WOD: 

5 Rounds (25 min cap)

Full SPRINT to the end of the fence

10 Squat Jumps

RUN back

10 Lunges each leg

Yoke Push down

**Rest before Sprint as needed**