Fort Myers CrossFit TB Thrs 4-18-13 WOD:

Strength: Sumo DL 1 RM Test

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

Find 1 RM in 3 Attempts

WOD: 

20 min AMRAP

“Cindy” 

5 Pull Ups

10 Push Ups

15 Squats

Fort Myers CrossFit TB Wed 4-17-13 WOD:

Strength Accessory:

Group A: 

1000m Row Test

Group B: 

Practice Kipping or Muscle Ups

2 x 1 min Handstand Hold (Advanced 2 x 10 Shoulder Touches)

WOD: for TIME!

Buy in: 2 min Plank followed by an 800m Run

4 Rounds

15 Burpees

15 KBS

15 Leg Raises

15 Sit Ups

15 seated plate Trunk Rotations (45/25) each side

Cash Out: 800m Run followed by a 2 min Plank

Fort Myers CrossFit TB Tues 4-16-13 WOD:

Strength: Push Press or Push Jerk 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

Skill: Snatches & DU’s

WOD: 10 min AMRAP (11.1 Open WOD)

30 DU’s (100 Singles)

15 Power Snatches (75/55)

Fort Myers CrossFit TB Mon 4-15-13 WOD:

Strength: Front Squat 1 RM Test

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

Find 1 RM in 3 Attempts

WOD: 

4 Rounds for time

30 x WBS

2 x Rope Climb

14 x Pistol

400m Run

Fort Myers CrossFit TB Sat 4-13-13 Boot Camp:

FIGHT GONE BAD!!!

Three rounds of:


Wall-ball, 20/14 (Reps)


SDLHP 75/55(Reps)


Box Jump,  (Reps)


Push-press, 75/55 (Reps)


Row (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.

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