Fort Myers CrossFit TB Thrs 12/8/2011 WOD:

Strength: Deadlift

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)


WOD: for time!!

400m Run

21 x 15 x 9 x

Burpees


Pull Ups

400m Run

Fort Myers CrossFit TB Wed 12/7/2011 WOD:

WOD: 3 min of FUN!! ;-)

1. 3 min max Reps: Cal. Row

2. 3 min max Reps: MB Rotational Slams

3. 3 min for: Plate carry to 41 and back

4. 3 min max Reps: KB/DB Plank Row

5. 3 min max Reps: WBS's

6. 3 min for: OH plate carry to 41 and back

Rest 1 min between exercises!


Practice Gymnastics! Handstands, HSPU’s, HS Walks, Muscle Ups

Fort Myers CrossFit TB Tues 12/6/2011 WOD:

Strength: warm up to Strict Press 95 %


Press Complex – 3 Rounds
1. Push Jerk x 1
2. Push Press x 1
3. Strict Press x 1

WOD: 10 min AMReps – Ladder (BB or DB’s)

3 x Power Clean
3 x Front Squat
3 x Push Press

6 x Power Clean
6 x Front Squat
6 x Push Press

9 x Power Clean
9 x Front Squat
9 x Push Press

12 x Power Clean
12 x Front Squat
12 x Push Press….

CrossFit Bike Night 12-10-2011

CrossFit Bikers It's Time to Ride Out!

3, 2, 1 GO!!!

We will be meeting at Zuleta's Indoor Batting Cages at 6:00pm.
Kickstands up and time to ride at 6:30pm.
All Bikes Welcome!

For all you four wheeled CrossFit drivers out there you're welcome too!

Follow us to Cape Bike Night!

Zuleta's Indoor Batting Cages &
CrossFit Thoroughbreds
11495 S. Cleveland Ave.
Ft. Myers, Fl. 33907
239-851-3940
www.crossfittb.com
crossfittb@yahoo.com

We'll be riding to:

Cape Bike Night
Saturday, December 10, 2011- 5:00-10:00 p.m.
47th Terrace between Coronado and Vincennes

The City of Cape Coral Parks and Recreation is proud to bring you Cape Bike Night!

Motorcycle enthusiasts can get together and listen to live bands, eat great food, and just have fun at this great event!

For more information call 239-573-3125.

Fort Myers CrossFit TB Mon 12/5/2011 WOD:

Strength: Back Squat

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)

WOD: 15x 11x 7x

SDLHP (95/65)

Lat. Shuffle left of bar to right and back = 1 rep

Fort Myers CrossFit TB Sat Boot Camp 12/3/2011

WOD:

Every minute on the minute complete 3 Burpees!:-)

30 Thrusters – 95#/65#

30 Toes to bar

30 Push ups

30 Goblet Squats

30 Hypers

30 Weighted sit ups


Finish with an 800m Run (no Burpees here...;-)

Fort Myers CrossFit TB Fri 12/2/2011 WOD:

WOD: 3 Rounds

1 min each station with 30 sec. rest (finish all rounds for one station before moving to the next)


Grasshoppers (Beginner: Mountain Climbers – opposite knee to elbow)

KB Swings

DU’s (singles)

KTE’s

Ring Rows

Weighted V- Ups