Thursday, May 19, 2011

Fort Myers CrossFit TB Mon. 5/20/2011 WOD:

Fri. 5/20/2011 Week #9:


Ring L-Sits 5 x 10-20 sec. hold (rest 10-30 sec. between sets)
5-Burpees after each L-Sit

MB Planks 5 x 60 sec. (Rest 20-30 sec. between round)
Hurdle Lateral Hops x 10 each side after each plank

GHD Hypers w/knee flexion weighted 5 x 10
KTE’s x 20 after each GHD Hyper

Strength: Conventional Deadlift - 1 lift every 45 seconds until you reach 1 RM

Turkish Get Ups 3 x 2x (EACH arm) increase load with sets
Pistols (Weighted w/ KB) 3 x 3x (EACH leg)

WOD: 15 Minute AMRAP
Run 150m.
10x 115# Front Squat
10x 60# KB Swings


  1. Jill and I enjoyed our early -morning WOD at your box. Thanks for your hospitality Jeremy!

    Toni and Jill Baker
    Crossfit Norrthern Ky

  2. You're welcome. We enjoyed having both of you visit with us. Come back again soon.