Friday, November 30, 2012

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


Thursday, November 29, 2012

Wednesday, November 28, 2012

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!!



Tuesday, November 27, 2012

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