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

Fort Myers CrossFit TB Mon 6-17-13 WOD:

Strength: Bench Press 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: 5 Rope Climbs

WOD: 20 min AMRAP

3 x CTB Pull Ups

5 x Push Ups

7 x Snatch (115/75)

20 x DU's

Fort Myers CrossFit TB Sat 6-15-13 Boot Camp:

"White"

Five rounds for time of:

15' Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb/25lb plate held overhead

Run 400 meters

Fort Myers CrossFit TB Fri 6-14-13 WOD:

Core Strength:

2 x 2 min plank

2 x 1 min lat Plank each side

WOD:

1 min per station – 1 min rest – 4 rounds each – work with a partner

Up & Over 12’ – 18’ box

Tire Flips

Mountain Climbers

KB High Pull

Burpee Broad Jump

Friday Night 7 pm Kids Gymnastics