Monday, July 4, 2011

Fort Myers Crossfit TB Tues 7-5-2011 WOD:


Warm Up;

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: For time!!


50 KTE”s

Run 400m

50 Sit Ups

50 MB trunk Rotation

Run 800m

50 Sit Ups

50 MB trunk Rotation

Run 400m

50 KTE’s


RidgeWOD:
"Dirty Thirty" For Time
30x 50# Double KB Swings
30x Wall Balls
30 Calorie Row
30x 4-Count Mt. Climbers
30x Walking Lunges
30x Double Unders
30x 45# Zercher Squats
30x Hand Release Push Ups
30x 24in. Box Jumps
30x 35# DBs Ground to Overhead












5 comments:

  1. Jean 17.47
    Rob 30.01
    Mike 30.22
    Samantha 22.07
    Georganne 24.22
    Teresa 31.47
    Caitie 34.47

    ReplyDelete
  2. Beth 24.28
    Annemarie 20.53
    Efrain 19.02
    Sara 33.47
    Amy 30.12
    Meghan 32.26
    Donna 29.40
    Samamtha K 31.44
    Seema 36.11
    Phil 31.16
    Eddie 34.45

    ReplyDelete
  3. Becky 24.09
    Julie 26.13
    Janine 25.09
    Marcia 25.17
    Linda 26.03
    Shelly 22.10

    ReplyDelete
  4. Jared 18.57
    Mehmet 22.30
    Holden 24.50
    Ashley 25.10
    Alyson 18.37
    Eric 19.30
    Melissa 22.55
    Angie 32.10
    Jennifer 26.56
    Meredith 25.10
    Katie 28.57
    Nicole 27.50

    ReplyDelete
  5. Dan 16.53
    Tom 21.21
    Jeremy 22.38
    Kelly W 21.43
    Nancy 28.35
    Melissa S 32.10
    Kelsi 24.45

    ReplyDelete