Sunday, August 7, 2011
Fort Myers CrossFit TB 8-8-2011 WOD:
Important: There will be no Boot Camp on Saturday Aug. 27th 2011. All coaches will be gone for a CrossFit educational seminar. We will be posting a workout. The gym will be open from 9 to 9. Feel free to come in on your own!! Please be courteous: clean and put away all equipment!
If you have any questions see Jeremy or Cordula
239-851-3940
crossfittb@yahoo.com
Monday 8-8-2011
WOD #1: Complete 3 Rounds - Best Time
Goal to complete in under 15 min.
Partner Sled Push down room & back
Partner Barbell Carry to 41 & Back (Men 135, Women 65-95)
When finished rest 5 min. then complete:
WOD #2: 4-Rounds
As a team each person rows 100 m. until all meters are complete. Then they complete the run together
Row 400 m
Run to 41 & back
Friday, August 5, 2011
Fort Myers CrossFit TB Sat 8-6-2011 Boot Camp:
Sat. 8/6/2011 Boot Camp:
2 People Per Team
One person works while the other rests. 1 min. of work then switch partners. 8 min. per exercise. 4 min. per team member each. Count your reps for each minute of work for each exercise. Add all reps for each minute and each exercise to get your total reps for Groups 1-4. Add your reps and your partner’s reps together to get the team score. Team with the highest score WINS!!!
Group #1
Wall Balls
Rest 2 min
Group #2
Pull Ups
Rest 2 min
Group #3
KB Swings (Men 50-70, Women 30-40)
Rest 2 min
Group #4
Burpees
2 People Per Team
One person works while the other rests. 1 min. of work then switch partners. 8 min. per exercise. 4 min. per team member each. Count your reps for each minute of work for each exercise. Add all reps for each minute and each exercise to get your total reps for Groups 1-4. Add your reps and your partner’s reps together to get the team score. Team with the highest score WINS!!!
Group #1
Wall Balls
Rest 2 min
Group #2
Pull Ups
Rest 2 min
Group #3
KB Swings (Men 50-70, Women 30-40)
Rest 2 min
Group #4
Burpees
Thursday, August 4, 2011
Fort Myers CrossFit TB Fri 8-5-2011 WOD:
WOD:
3 Teams compete to complete AMRAP in 40 min.
Round #1
Row 100
Jump Rope 100
Run to 41 & Back
Round #2
Row 150
Jump Rope 150
Run to 41 & Back
Round #3
Row 200
Jump Rope 200
Run to 41 & Back
Round #4
Row 250
Jump Rope 250
Run to 41 & Back
Round #5
Row 300
Jump Rope 300
Run to 41 & Back
Round #6
Row 350
Jump Rope 350
Run to 41 & Back
Round #7
Row 400
Jump Rope 400
Run to 41 & Back
Round #8
Row 450
Jump Rope 450
Run to 41 & Back
Round #9
Row 500
Jump Rope 500
Run to 41 & Back
Wednesday, August 3, 2011
Fort Myers CrossFit TB Thrs 8/4/2011 WOD:
Sumo Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)
WOD:
3- TEAMS AMRAP in 30 min.
KB or DB Cleans 1 arm (10 left, 10-Right) Heavy!!!
Plate Carry to 41 & back
20- Sit Ups Weighted
Back to School Personal Training Special
Back to School Personal Training Special
It's almost time for school to start again and CrossFit Thoroughbreds is having a Back to School Personal Training Special. Many people start getting back into a workout routine once the kids are back in school and family vacations are coming to an end, so it is a great time to start thinking about taking care of your body and health. The holidays will be here before you know it and wouldn't it be nice to lose some inches before the temptations of holiday parties and Mom's great food get here.
If you've been out of the gym for the Summer and need a little extra push to get you back into the routine again then our Back to School Personal Training Special is just for you.
Sign up with one of our CrossFit Coaches for Private or Semi- Private Training Sessions and SAVE $$$$$!
BACK TO SCHOOL PERSONAL TRAINING SPECIAL:
Private Training Hours: Mon. - Fri. 9:00am - 4:00pm
Private One-On-One Training:
12 sessions per month= $540.00 (3-sessions/week)
(SAVE $60.00/mo.)
20 sessions per month= $800.00 (5-sessions/week)
(SAVE $100.00/mo.)
Semi-Private Training: (2-3 people per session. Price is per person)12 sessions per month= $500.00 (3-sessions/week)
(SAVE $100.00/mo./person)
20 sessions per month= $780.00 (5-sessions/week)
(SAVE $120.00/mo./person)
***Back to School Special does NOT include
CrossFit Classes or Sat. Co-Ed Boot Camp***
All sessions must be completed within 30 days of purchase.
All sessions and packages are pre-paid in advance or charged
by EFT Draft on either the 1st or 15th of each month.
If you know of anyone who is ready to get in shape, needs fitness help or advice please send them to my website, http://www.crossfittb.com/
To sign up for our Back to School Personal Training Special please call 239-851-3940 or email CrossFitTB@yahoo.com.
We look forward to working with you soon,
CrossFit Thoroughbred Coaches
Special Offer Ends 8/31/2011
It's almost time for school to start again and CrossFit Thoroughbreds is having a Back to School Personal Training Special. Many people start getting back into a workout routine once the kids are back in school and family vacations are coming to an end, so it is a great time to start thinking about taking care of your body and health. The holidays will be here before you know it and wouldn't it be nice to lose some inches before the temptations of holiday parties and Mom's great food get here.
If you've been out of the gym for the Summer and need a little extra push to get you back into the routine again then our Back to School Personal Training Special is just for you.
Sign up with one of our CrossFit Coaches for Private or Semi- Private Training Sessions and SAVE $$$$$!
BACK TO SCHOOL PERSONAL TRAINING SPECIAL:
Private Training Hours: Mon. - Fri. 9:00am - 4:00pm
Private One-On-One Training:
12 sessions per month= $540.00 (3-sessions/week)
(SAVE $60.00/mo.)
20 sessions per month= $800.00 (5-sessions/week)
(SAVE $100.00/mo.)
Semi-Private Training: (2-3 people per session. Price is per person)12 sessions per month= $500.00 (3-sessions/week)
(SAVE $100.00/mo./person)
20 sessions per month= $780.00 (5-sessions/week)
(SAVE $120.00/mo./person)
***Back to School Special does NOT include
CrossFit Classes or Sat. Co-Ed Boot Camp***
All sessions must be completed within 30 days of purchase.
All sessions and packages are pre-paid in advance or charged
by EFT Draft on either the 1st or 15th of each month.
If you know of anyone who is ready to get in shape, needs fitness help or advice please send them to my website, http://www.crossfittb.com/
To sign up for our Back to School Personal Training Special please call 239-851-3940 or email CrossFitTB@yahoo.com.
We look forward to working with you soon,
CrossFit Thoroughbred Coaches
Special Offer Ends 8/31/2011
Tuesday, August 2, 2011
Fort Myers CrossFit TB Wed 8-3-2011 WOD:
Push Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)
WOD:
4 Teams work to do AMRAP in 30 min.
Single Arm KB Thrusters x 5 each arm heavy
MMA Rows x 10 each arm heavy
Monday, August 1, 2011
Fort Myers CrossFit TB Tues 8-2-2011 WOD:
WOD:
4 Rounds
Hurdles (Laterals x 20 – 10 left-10 right, Front x 20) Rest 1 min.- Repeat
6 Rounds
Sprints , Rest 1 min.-Repeat
(Work with a partner for 100’)
4 Rounds
Jump Rope x 50
Mountain Climbers x 50
Burpees x 10
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