Fort Myers CrossFit TB Sat 12-1-12 Boot Camp:

“The Seven” – 7 Rounds for time! 45 min cap

7 x HSPU (Pike position or Plank to scale)

7 x Thruster (135/95)

7 x KTE’s

7 x DL (245/155)

7 x Burpee

7 x KBS

7 x Pull Ups

Fort Myers CrossFit TB Fri 11-30-12 WOD:

Strength Accessory:

Rope Climb x 6

Over/Under Hurdle with KB x 6 each side

TGU’s 6 x 1 each side – as HEAVY as possible

WOD: 

90 sec ME DU’s

no rest!

Run 1 mile

100 DU’s

Run 400m 

For total working time and DU score!

Celsius Energy Drink

Fort Myers CrossFit TB Thrs 11-29-12 WOD:

Strength: Sumo Deadlift 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: Cleans - Practice Form & Technique light

WOD: “Chief” 5 Rounds for time

3 min AMRAP:

3 Cleans (135/95)

6 Push Ups

9 Squats

Rest 1 min between rounds!!

Fort Myers CrossFit TB Wed 11-28-12 WOD:

Strength Accessory:

500m Row TEST x 2

Handstand practice, Advanced Shoulder Touches 4 x max reps

8 Rounds Tabata Hollow Rock (20sec on/ 10 sec off)

WOD: For Time

Buy In: 50 KBS

3 Rounds:

Plank Walk down the room (advanced: Handstand Walk)

15 T2B

Cash Out 50 KBS