Fort Myers CrossFit TB Sat 5-25-13 Boot Camp:

4 Teams compete:

Tire Flips to the end of the fence & back – Jump in & out of tire after each flip

Each team member completes 30 get ups with plate OH (45/25) (start on your knees, stand up and back onto your knees – keep plate OH)

1 mile BB carry (65/45) complete 10 Squats every 50 steps

30 Dips each team member

Fort Myers CrossFit TB Fri 5-24-13 WOD:

IMPORTANT: Memorial Day - Morning Classes Only (6,7 & 8am) - NO NIGHT CLASSES! 

WOD: 2 Teams – 40 min AMRAP

Row 250m

Odd object Shuttle Run

15 MB Slams (20/14)

15 KB seated Trunk Rotations (50-53/30-35)

Over & Under Hurdle w/ Sandbag R/L

Plank Walk from Cone to Cone

15 Hurdle Jumps each side

Crab Walk back

High Knees next to ladder (that way we only need one ladder)

Run to the end of the fence & back

Fort Myers CrossFit TB Thurs 5-23-13 WOD:

IMPORTANT: Memorial Day - Morning Classes Only (6,7 & 8am) - NO NIGHT CLASSES! 

Strength: Push Press 65%

10x 50%, 5x60%, (2x8x65%)

Strength Accessory: 

Push Ups

2 x 10 w/ feet elevated

2 x 10 weighted

2 x 10 hands on 2 MB

WOD: for time

10 9 8…1

Thruser (95/65)

SDLHP

Burpees

Fort Myers CrossFit TB Wed 5-22-13 WOD:

IMPORTANT: Memorial Day - Morning Classes Only (6,7 & 8am) - NO NIGHT CLASSES! 

Strength Accessory:

KBS 30 20 15 10 5 5 5

Increase weight!! (optional DB Swing to go past the 70#)

WOD:

1 mile Run

50 DU’s (150 Singles)

20 Sit Ups w/ KB OH!! Single arm each side

800m Run

50 DU’s (150 singles)

20 Sit Ups w/ KB OH!! Single arm each side

400m Run

50 DU’s (150 singles)

20 Sit Ups w/ KB OH!! Single arm each side

***if you trip or stop during DU’s/Singles – complete 10 Burpee Tuck Jumps after the set***

Fort Myers CrossFit TB Tues 5-21-13 WOD:

IMPORTANT: Memorial Day - Morning Classes Only (6,7 & 8am) - NO NIGHT CLASSES! 

Strength: OH Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Skill: Power Snatch warm up

WOD: 4 Rounds for time

8 x Power Snatch (135/85)

5 x Bar/Ring Muscle up or 10 x Pull Up

400m Run

Fort Myers CrossFit TB Mon 5-20-13 WOD:

Strength: Sumo DL 50% 2 x 10 

Strength Accessory:

Good Morning 3 x 10 (65/45)



WOD: NFT 5 rounds

Sled Push down & back

Sledge Hammer Swings x 10 each side

Ring Dips x 10

Rope Climb x 2

Sprint to end of fence – jog back

Friday Night: Broad Jumps...