Fri. 4-16-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Deadlift

Band Rows

Band Presses



WOD: Complete (25, 20, 15, 10, 5)


Best Time Possible
KB Sumo Deadlift High Pull (M-60-100, W-30-55)

KTE's

Wall Ball Shots

NO Fri. NIght or Sat. Classes this week!

Dear CrossFitters,


Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.
If you have any questions please contact me at 239-851-3940 or at crossfittb@yahoo.com.


Thank you,
Jeremy Barnett


P.S. Wish BIG D Good Luck!

Thrs. 4-15-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles

Back Pedals

MB Toe Taps



WOD:

Resistance Band Lateral Shuffles 4 x 30 yrds

Back Pedal 30 yrds., Sprint forward 30 yrds. X 4



60 sec. work., 20 sec. rest, 3 Rounds each exercise

Sit Ups

Planks (Adv. Do ring planks)

Leg Raises

Hypers

Lateral Planks

Wed. 4-14-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Pole Push Press

Band Rows

Band Presses



Core Lift: KB Single Arm Push Jerk

10, 8, 6, 4, 2 each arm
Rest 2 min. between sets
(Increase weight each round)



WOD: (Practice form/tech. & progressions for 20 min.)

5-Pull Ups

5-Push Ups

Tues. 4-13-2010 WOD

Warm Up:


Squats

Lat. Lunge Stretch

High Knees

Butt Kicks

Frankensteins



WOD: 4 Back lot Sprints Best Time

Sprint back parking lot then light jog around front of bldg. as recovery. When you return to the back parking lot perform another sprint and repeat recovery lap.

Mon. 4-12-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees



Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%



WOD: 2 Rounds best time

High/Low Box Step Ups Weighted (Sandbags or KB’s)

Full length of back parking lot Lunges B.W.


EA Youth Club & Night Class:
Core Lift: KB Front Squats Heavy
10, 8, 6, 4, 2

WOD: 3 Rounds
10-Box Step Ups
10- KB Floor Presses
Plate Over Head Lunge 60 yrds.
10-KB Plank Rows
KB Farmers Carry 120 yrds.

No Friday 5:30 PM Class this week

Dear CrossFitters,

Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.

If you have any questions please contact me at  239-851-3940 or at crossfittb@yahoo.com.

Thank you,
Jeremy Barnett

Sat. 4-10-2010 Boot Camp

NO MORE EXCUSES!
Where there is a Will there is always a Way!


MURPH:
1 mi. Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mi. Run



MINI MURPH:
3-Laps Around Bldg.

75 Pull Ups

150 Push Ups

200 Squats

3-Laps Around Bldg.



MICRO MURPH:
1-Lap Around Bldg.

35 Pull Ups

75 Push Ups

100 Squats

1-Lap Around Bldg.

Fri. 4-9-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Deadlift + Shrug Pull
Pole Deadlift High Pull
Pole Clean
Pole Clean N Jerk

WOD: BB Clean N Jerks

Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)

Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)

Thrs. 4-8-2010 WOD

WARM UP:
POSE Drill Runs
Ladder Drills
Ladder Push Ups (2 x L, 2 x R)

WOD:

Single Leg Balance MB Chest Passes (10- L & 10- R x 3)

Single Leg Balance MB Overhead Passes (10- L & 10- R x 3)



Kneeling Explosive Jump to Feet (3 x 5)

Band Resistance Runs 3 x 30 yrds.

Bear Crawls 3 x 30 yrds.

Wed. 4-7-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Thrusters
Band Rows
Band Presses

Core Lift: Bench Press

10 x 50%, 8 x 65%, 6 x 75%,

2 x 5 x 80%, 2 x 4 x 85%



WOD: AMRAP in 15 min.

10-KB Thrusters Each Arm (HEAVY)

10-KB Plank Rows

Tues. 4-6-2010 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees
Light jog 60 yrds
Run 60 yrds
Lat. Shuffle 60 yrds
Leg/Hip/Calf Stretches

WOD: Two Teams
Men on one team & women on another team.

KB Shuttle Run 25, 30, 35, 40
5 Rounds per person

Then complete:
Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.
Row 5000 m.

MOn. 4-5-2010 WOD:

Dino: Old School Biceps

Mehmet: CrossFit Biceps

CrossFit Triceps

CrossFit Core, Chest, Shoulders, Back, Biceps and Triceps

Get more done in less time!


Warm Up:

Shoulder Stretches

Squats

Pole Squats Overhead Practice



Core Lift: Overhead Squats

10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%



WOD: KAREN-150 Wall Ball Shots

Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.

1st team finished wins!

Sat. 4-3-2010 Boot Camp

BOOT CAMP
Partners Training:

1 min. of work, 20 sec. rest 2 rounds



KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)


MB Chest Pass + MB Rotational Passes (Same as above partner pattern)


KB Thrusters + KB High Pulls (same as above parnet pattern)


Lateral Hop on Box + Burpees

(Same as above partner pattern)

BIG D Deadlifts 540 lbs. for a New PR

BIG D Deadlifts 540 lbs. for a New PR

Fri. 4-2-2010 WOD

Warm Up:
Shoulder Stretches

Pole Squats

Pole SDL Practice

Single Arm/Leg Touch Downs

Core Lift: Sumo Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%



WOD: Practice 30 min.

5 TGU's each side

Thrs. 4-1-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles x 2

Back Pedal x 2

Leg/Hip/Calf Stretches

WOD:

Over/Under Hurdles (6 x L & 6 x R) x 6 each person

Lateral Hop/Steps Over Cones (6 x L & 6 x R) x 6 each person

6- Cone Suicide Drills x 6 each person