Thursday, February 28, 2013

Fort Myers CrossFit TB Fri 3-1-13 WOD:


Strength Accessory:
500m Row TEST x 2  ALL OUT! 100%
Handstand practice, Advanced Shoulder Touches 4 x max reps
2 x ME DU’s or practice

WOD: for time

Buy In: 50 KBS (50-53/30-35)

3 Rounds:
Plank Walk down the room (advanced: Handstand Walk)
15 T2B

Cash Out: 50 KBS



Friday Night 7pm Gymnastics - Ask Arielle for details!

Wednesday, February 27, 2013

Fort Myers CrossFit TB Thurs 2-28-13 WOD:


Strength: Cleans 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: 5 Rounds
Clean Pull x 2
Clean High Pull x 2

WOD: “Fran” for time
21 15 9
Thrusters (95/65), Pull Ups


Shaun 11:34 min PLANK!!!! The picture was taken at 11:30 min!!!!

Tuesday, February 26, 2013

Fort Myers CrossFit TB Wed 2-27-13 WOD:


Strength Accessory:
2 mile Run for time
8 Rounds Tabata Hollow Rocks (20sec on/ 10sec off)

WOD: For Time! (25 min cap)

5 10 15 20 15 10 5

Cal. Row
Box Jumps
Superman
KB Swings (HEAVY)


Jason Moss and The Great Wall

Good Morning Jeremy, 


Here I am at the peak of the Great Wall. Made it without breaking a sweat, thanks to the great crew at Crossfittb Fort Myers that whipped me into shape and helped make it possible. 


Also, time in today's WOD: 15:45. Still slow, but still going overseas!

Hope everyone is well and please pass along my regards to the 6AMers and your staff members.

- Jason


Monday, February 25, 2013

Fort Myers CrossFit TB Tues 2-26-13 WOD:


Strength: Push Press or Push Jerk 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Muscle Up Practice

WOD: For Time…

Buy in: 400m Run

21 15 9
HR Push Ups
Sit Ups weighted (45/25)
Lat. Burpees over plate

Cash Out: 400m Run


Sunday, February 24, 2013

Fort Myers CrossFit TB Mon 2-25-13 WOD:


Strength: OH Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: BB Lunges 10, 8, 6, 4, 2
Heavy, Increase weight

WOD:
60 DU’s
3 Snatches (HEAVY – or switch to Power Clean)
30 WBS’s (15 T2B group B)
6 Snatches
15 T2B (30 WBS’s group B)
9 Snatches
15 T2B (30 WBS’s group B)
6 Snatches
30 WBS’s (15 T2B group B)
3 Snatches
60 DU’s


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