Fort Myers CrossFit TB Mon 8-1-2011 WOD:

Front Squat

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)



WOD :

3 Rounds

Yoke Push down & Back
400 m. Run



3 Rounds

Lunges x 12 each leg weighted
200 m. Row

Fort Myers CrossFit TB Boot Camp Sat. 7/30/2011

3 Rounds..

250 m. Row

25 KBS (Men 40-50, Women 20-30)

Rest 3 Minutes



3 Rounds..

25 KB Goblet Squats (Men 40-50, Women 20-30)

25 Dips or 10 Weighted Dips

Rest 3 Minutes



3 Rounds…

25 MB Thrusters (20/10)

15 Pull Ups or 10 weighted pull ups

Rest 3 Minutes



3 Rounds…

10 Burpees

15 Sit Ups

Fort Myers Crossfit TB Fri. 7/29/2011 WOD:

WOD:


Run 1 Mile

30 Leg Raises

30 Hypers

200 DU’s (mod.: 400 x Jump Rope)

30 Mountain Climbers each leg

30 MB Overhead Slams

Row 1600 m.

New Class hour available for everybody

Good News!! New Class hour available for everybody!!

Starting August 1st our 8am Women's Only Boot Camp Class will turn into a co-ed CrossFit class.
That's right guys. The ladies are going to give you a chance to train with them at 8:00am from now on.

So you better keep up!

We will be eliminating the Women's Only Boot Website 8-1-2011.
Please refer to our main CrossFit Thoroughbreds website for daily WOD's: http://www.crossfittb.com/

Should you have any questions or concerns please contact Jeremy or Cordula!
239-851-3940

Fort Myers Crossfit TB Thrs. 7/28/2011 WOD:

Deadlift

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)



WOD: AMRAP in 15 min.

SDLHP x 10 (Men 95, Women 55-65)

Over the Bar Burpees x 10

Fort Myers Crossfit TB Wed 7/27/2011 WOD:

Bench Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)



WOD:

15 min  AMRAP


Push Ups x 5 on MB

Pull Ups x 5

Fort Myers Crossfit TB Tues. 7/26/2011 WOD:

WOD: TIMED!



4 Rounds

KTE’s x 10

Run to 41 & back



4 Rounds

Row 500 m.

MB Rotational Slams x 20 each side



4 Rounds

Jump Rope x 150

Sit Ups x 20

Fort Myers Crossit TB Mon. 7-25-2011 Wod:

Back Squat

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)



WOD :

4 Rounds

Weighted Lunges Heavy x 6 each leg

Jump Rope x 100



4 Rounds

Box Jumps x 5

Rack High Pulls x 10 (Men 95 lbs., Women 45-65)

Fort Myers Crossfit TB Sat. 7-23-2011 Boot Camp:

Saturday Boot Camp



WOD: TIMED!

Run to 41 & Back

Thrusters 16 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 14 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 12 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 10 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 8 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 6 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 4 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back

Thrusters 2 x (Men 75-95 lbs., Women 45-65 lbs.)

Fort Myers Crossfit TB Fri 7-22-2011 WOD:

WOD: TIMED!


Run 1 mile

100 Jump Ropes

Run 800 m.

200 Jump Ropes

Run 400 m.

300 Jump Ropes

Fort Myers Crossfit TB Thurs 7-21-2011 WOD:

WOD:  Cpl (Cpl Ryan McGhee)


AMRAP in 30 min.

Deadlift x 5 reps x 275 lbs.
Push Ups x 13
24” Box Jumps x 9

Fort Myers Crossfit TB Wed 7-20-2011 WOD:

WOD: TIMED!

(30, 25, 20, 15, 10, 5)


MB Rotational Slams each side

KB Swings OH

KTE’s

Fort Myers Crossfit TB Tue 7-19-2011 WOD:

WOD:

2 People per team. One team member works while the other rests.
5 Rounds each team member TIMED!

(If you do not have a team member to work with then record the amount of time it takes you to complete the exercise. Rest that amount of time then move to the next exercise.)



Sprint to back fence as a team


Burpees x 10


Sit Ups x 20

Good News!! New Class hour available for everybody!!

Good News!! New Class hour available for everybody!!

Starting August 1st our 8am Women's Only Boot Camp Class will turn into a co-ed CrossFit class.

We will be eliminating the Women's Only Boot Website 8-1-2011. Please refer to our main CrossFit website: http://www.crossfittb.com/

Should you have any questions or concerns please contact Jeremy or Cordula!

239-851-3940

Fort Myers Crossfit TB Mon 7-18-2011 WOD:

WOD:

FRAN (21, 15, 9)


Thrusters

Pull Ups

Fort Myers Crossfit TB Sat Boot Camp 7-16-2011 WOD:

Saturday Boot Camp:

4 Rounds timed!!

22 KBS
22 Squat Jumps
Run 400m
22 Burpees
22 WBS's

Fort Myers Crossfit TB Fri 7-15-2011 WOD:

WOD:
A) AMRAP 10 Minutes:
10x OH KB Swings
10x Sit Ups

Rest 3 Minutes

B) AMRAP 10 Minutes:
10x Burpees
10x KTEs

Rest 3 Minutes

C) AMRAP 10 Minutes:
50x Jump Ropes
10x MB Rotational Slams (EACH side)

RidgeWOD:
Power Clean: 5 x 3x - increase load with each set
Squat Clean: 5 x 3x - increase load with each set

WOD:
5 Minute AMRAP:
8x 115# Squat Clean
8x Lateral Burpees Over the Bar
***REST 3 Minutes***
5 Minute AMRAP:
8x 115# Hang Clean
8x 24in. Box Jump Up and Overs

Beach Rugby Tournament

Want to event everybody to our beach rugby tournament www.beerfoot7s.com on the beach in front of the Fort Myers Beach Holiday Inn. It will be an all day event next Sat 7/23 followed by a pub crawl. I think Crossfit folks would be interested.

Come check it out!

Click the logo above for more details


Entry Fees
Rates are as follows:


•$250 for all teams

•A $50 discount is available for registrations accompanied by full payment by June 15th

•A $50 discount is available for second side in the same divsion

For full registration details click the Registration tab at the top of the page.



Payment must be paid/postmarked by July 10, 2011
NO EXCEPTIONS!

--------------------------------------------------------------------------------
For more information contact:
Dan Banks
dbanks@adkos.com

Fort Myers Crossfit TB Thrs 7-14-2011 WOD:

Deadlift:
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 2 x 9x @ 75%

Cleans:
5 x 50%, 3 x 55%, 2 x 60%, 1 x 65%, 1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%



RidgeWOD: GOAT/Mobility/Gymnastics WOD

Fort Myers Crossfit TB Wed 7-13-2011 WOD:

Strict Press:
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 2 x 9 @ 75%

WOD: 4 Rounds Timed
30x Double Under Jump Ropes (Single Unders - 60x)
10x Pull Ups
10x MB Push Ups
500m Row


RidgeWOD:
AM Stength:
Weighted Pull Up: Work to 1RM
Bent Over Row: 3 x 10x (increase load each round)

WOD: 10...1 NFT
225# Deadlift
24in. Box Jumps
Dead Hang Pull Ups


PM WOD:
20 Minute AMRAP
4x Burpees
8x Toes to Bar
16x 70# KB SDLHP

Fort Myers Crossfit TB Tues 7-12-2011 WOD:

WOD: Timed
Run 400m.
Plate Carry to Back Fence and Back to Building
Run 800m.
OH Plate Carry to Back Fence and Back to Building
Run 1 Mile
Plate Carry to Back Fence > OH Plate Carry Back to Building


RidgeWOD:
Skill: 100x Double Unders - as few sets as possible

WOD: For Time
800m. Run
21x - 15x - 9x
Wall Balls
70# KB Swings
800m. Run

Fight Gone Bad 6

Fight Gone Bad 6On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.




For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.



The heart of an athlete can change the game.

The soul of an athlete can change the world.



Will you support my 17 minutes?
Click HERE to Donate
 

Fort Myers Crossfit TB Mon 7-11-2011 WOD:

Front Squat:
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 2 x 9 @ 75%

WOD: 5 Rounds
Run to back Fence > 10x Jump Squats
Run back to building entrance > 10x Lunges EACH leg
Yoke/Sled Push Down and Back


RidgeWOD:
AM Strength:
Back Squat: 3 x 3x @ 90%
TGU: 3 x 3x EACH Side @ 90% - 70# KB
KB Box Step Ups: 100x TOTAL - 2 - 50# KBs

Skill: 10 Minutes - Every minute on the minute...
2x Muscle Ups
2x HSPU

PM WOD: 5 Rounds For Time
20 Calorie Row
20x 115# Front Squat

Fort Myers Crossfit TB Sat Boot Camp 7-9-2011 WOD:

21-18-15

Thrusters (Men 75, Women 45)

400 M Run

Immediately followed by


12-9-6

DB Clean N Press (Single Arm)

Burpees



Finish with a 1 Mile Run!

Fort Myers Crossfit TB Fri 7-8-2011 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: Work in teams of 2-4 per rower. One person rows while the rest of the team does the core exercises. Once the person rowing finishes the required distance the next team member will begin rowing. Each team member must row each distance and complete each core exercise before moving to the next exercise.



Row 100 m. + Sit Ups

Row 150 m. + Mountain Climbers

Row 200 m. + MB Rotational Slams

Row 250 m. + Leg Raises

Row 300 m. + Burpees


RidgeWOD:
Durability: 200x Double Unders - in as few sets as possible NFT

Power Snatch: Find 1RM in 12 Minutes

WOD: 10 Rounds for Time
3x 100# Snatch
15x Wall Balls

Fort Myers Crossfit TB Thrs 7-7-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work 1: Sumo Deadlift 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



Core Work 2: Back Squat 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



…if time allows: Practice Strict Pull Ups or Kipping Pull Ups 10 x 5


RidgeWOD: GOAT/Mobility WOD

Fort Myers Crossfit TB Wed 7-6-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Push Press 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



WOD:

10, 8, 6, 4, 2, 1

BB SDLHP

Box Jumps

KB Swings

Lunges each leg

Run to 41


RidgeWOD:
Deadlift: 7 Rounds of 3x - lift every 90 seconds

WOD: 90 second rounds of Deadlift
1, 2, 3, 4...9, 10 Deadlift @ 80%1RM
Run 150m.
REST remainder of the 90 seconds

PM WOD: Strength
DB Kneeling Strict Press 5 x 5x
Toes to Bar > Chest to Bar 5 x 5x
Hollow Rocks 20x

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

Fort Myers CrossFit Tb Monday 4th of July 2011 Boot Camp

4th of July


8:00am ONLY BOOT CAMP


No early classes and NO evening classes!



WOD:

Station 1

2 rounds (5 min. AMRAP each round)

200 M Row

20 Squats

REST 1 Minute between each round



Station 2

2 rounds (5 min. AMRAP each round)

10 Wall Balls

10 Push Ups




Station 3

2 rounds (5 min. AMRAP each round)

30 Double Unders

10 Burpees


RidgeWOD:
Thrusters: 5 of 5x @ 85%

Aux. Work: 5 Rounds NOT for Time
KB Swings 70# 5 x 10x
Pistols (Weighted) 5 x 10x (Alternating Legs)
Rack Squats (HEAVY) 5x
Farmers Carry (HEAVY) - Down and Back

Afternooon WOD:
5 Rounds for Time
7x 50# Double KB Thrusters
11x Burpees

Fort Myers Crossfit TB Sat Boot Camp 7-02-2011 WOD:

Team Boot Camp—Timed!

Row 20 calories

30 x Burpees

40 x 2 arm KB or DB Clean N Press

50 Toes 2 Bar

Plate Carry to 41, Overhead Lunge Back to building then sprint to 41, jog back for recovery

Check you time!


Important: 4th of July
8:00am ONLY BOOT CAMP
No early classes and NO evening classes!