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!

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!!!!

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

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

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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