Tuesday, April 30, 2013

Fort Myers CrossFit TB Wed 5-1-13 WOD:


Strength: 1 RM Snatch Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: 20 min time cap

1 mile Run

with the remainder of the 20 min complete AMRAP:

50 DU’s
15 Power Clean (115/75)
15 lat Burpees over the bar




















“I've missed more than 9,000 shots in my career. I've lost almost 300 games. Twenty-six times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
– Michael Jordan

Monday, April 29, 2013

Fort Myers CrossFit TB Tues 4-30-13 WOD:


Skill Practice Gymnastics: Kipping, Muscle Ups
Handstand… 20 min

WOD:
4 Team 30 min cal Row (4-5 per team)
1 Team Member rows for calories
1 Team Member is allowed to rest
All other Team Members will hold a plank (hollow, lateral, reverse….- switch it up!!)
















"The only workout you'll ever regret is the one you didn't do."

Sunday, April 28, 2013

Fort Myers CrossFit TB Mon 4-29-13 WOD:


Strength: 10, 8, 6, 4, 2, 2, 1, 1

SDLHP
Weighted Dips
Increase weight!

WOD: EMOM 3 Burpees (25 min cap)
4 Rounds
20 T2B
20 Push Press/Jerk (95/65)
20 Lunges (each leg)
2 Rope Climbs
20 Squats

















"You miss 100 percent of the shots you don't take."
– Wayne Gretzky

Friday, April 26, 2013

Fort Myers CrossFit TB Sat 4-27-13 Boot Camp:

12 Days of Christmas... IN APRIL…cause December is too far away…!;-)

Do the following exercises the same way you would sing the Christmas song.

On the first day of christmas: 1 Mountain Climber. On the second day of christmas: 1 Mountain Climber and 2 Sit Ups. On the third day of christmas: 1 Mountain Climber, 2 Sit Ups and 3 Burpees Etc,


1 Mountain Climber each side

2 Sit Ups

3 Burpees

4 Dips

5 SDLHP 95/65

6 Push Ups

7 Jumping Lunges (each leg)

8 Power Cleans -95/65

9 Push Press -95/65

10 Back Squats -95/65

11 cal Row

12 Box Jumps


Thursday, April 25, 2013

Fort Myers CrossFit TB Fri 4-26-13 WOD:

Strength Accessory:

2 x 2 min Plank (Rest at 1 min)
4 x 2 TGU’s Heavy each side
8 Rounds Tabata Hollow Rock (20 sec work/10 sec rest)
GHD Sit Ups 3 x 10 weighted

WOD:

How far can you go? 25 min time cap!

Run 1 mile, 800m, 400m, 300m
After each run complete:
Row 200m
Bear Crawl down & Burpee Broad Jump back


Wednesday, April 24, 2013

Fort Myers CrossFit TB Thrs 4-25-13 WOD:

Strength: Cleans 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD:

21 15 9 15 21

DL (135/95)
Push Up
KB Swing (53-50/35-30)


Tuesday, April 23, 2013

Fort Myers CrossFit TB Wed 4-24-13 WOD:

Strength Accessory:

2 x 400m Run Test
2 x 800m Run Test

WOD:


200 Mt. Climbers (total reps)
20x MB Rotational Slams (each side)
20x Box Jumps
20x KTEs
400m. Plate –or- Sandbag Carry
20x KTEs
20 x Box Jumps
20 x MB Rotational Slams (each side)
200 Mt Climbers (total reps)
400m. Plate –or- Sandbag Carry


Monday, April 22, 2013

Fort Myers CrossFit TB Tues 4-23-13 WOD:

Strength: Strict Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

Optional Accessory Work: 3 x ME Ring Dips

WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..
SDLHP (115/75)
Burpees
Pull Ups


Sunday, April 21, 2013

Brian is Unstoppable!

Three big PR's for Brian during our testing and a little fun with the kettlebells.

Check out the videos below.

360 lb. Sumo Deadlift
video


250 lb. Front Squat
video


325 lb. Conventional Deadlift
video



Kettlebell Pistols


Fort Myers CrossFit TB Mon 4-22-13 WOD:

Strength: OH Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: 5 Rounds NFT

Full SPRINT to the end of the fence
10 Squat Jumps
RUN back
10 Lunges each leg
Yoke Push down

**Rest before Sprint as needed**


Thursday, April 18, 2013

Fort Myers CrossFit TB Fri 4-19-13 WOD:


Strength Accessory:
100m Sprints with Sled – 6 Rounds

WOD:
400m OH Plate Carry (45/25)
Row 400m
400m Farmer Carry (single arm - switch half way)
Run 400m
400m BB Carry (65/45)
Row 400m
400m Plate Carry
Run 400m