Fort Myers CrossFit TB Sat 6-22-13 Boot Camp:

Team work – 2 per team – split the following reps (one working at a time):

800m MB Run (carry MB on run – switch as needed)

10 Rope Climbs

100 Push Ups

100 KB High Pulls

50 KB/DB Lunge & Press single arm (each side)

100 MB Partner Sit Ups

Each team member will finish workout with a 2 min Plank

Fort Myers CrossFit TB Fri 6-21-13 WOD:

Skill: Muscle Ups

WOD: 2 Rounds…

400m run with plate (45/25)

50 Grasshoppers  (50 Mountain Climbers)

400m Row

50 MB Rotational Slams

Finish with a 1 mile run

Fort Myers CrossFit TB Thurs 6-20-13 WOD:

Strength: Sumo DL 65%

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

Strength Accessory: DB Row 5 x 5 

WOD: 21 15 9

Power Clean (95/65)

Push Press/Jerk

400m Run

Fort Myers CrossFit TB Wed 6-19-13 WOD:

Skill: Handstand Walk or Handstand Hold 4 x 1min or Shoulder Touches 4 x 10 each side

Core: TGU x 4, 3, 2, 1 each side – increase weight

WOD: Tabata 20sec on /10sec off 8 Rounds each, 1 min to switch

KB Swings

Hollow Plank (Plank)

Sit Ups w/KB OH (20/30) switch arm each round

Burpees

OH Plate hold (45/25)

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Fort Myers CrossFit TB Tues 6-18-13 WOD:

 Strength: Back Squat 75%

5x50%, 5x60%, 3x70% (4x6x75%)

WOD: NFT – 5 Rounds

Sled Push down & back

Lunges front rack position (65/45) x 10 each leg

Box Jumps x 10

WBS x 15

Sprint to the end of the fence – jog back