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

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."

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

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

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

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)

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

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

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

250 lb. Front Squat

325 lb. Conventional Deadlift

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**

Summer CrossFit TB Team Challenge! Over $1000 in prizes!!!

Fort Myers CrossFit TB Sat 4-20-13 Boot Camp:

WOD #1: 50x Burpees for Time –or- 5 Min. AMrep Burpees

WOD #2: 

4 Rounds

Push Ups x 20

Tire Flips x 20

Wall Balls Shots x 20

Sled Push down & back

Jump Rope x 50 DU’s or 150 Singles

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