Fort Myers CrossFit TB Thrs 8-2-12 WOD:

Strength: Cleans 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: “Nancy” for time (see WOD Book)

5 Rounds

Run 400m

15 OH Squats (95/65) (scale to front squat 115/75)

385 lb. Overhead Squat

Darian Barnett- 167 lbs. Body Weight
Overhead Squats- 385 lbs.

400 lbs. is coming soon!!!

Fort Myers CrossFit TB Wed 8-1-12 WOD:

WOD #1: “Megan” for time (see WOD Book)

21-15-9

Burpees

KB Swings

DU’s (x 4 Singles 84-60-36)

REST 5 min

WOD #2: 1 mile Run for time (see WOD Book)

WOD #3: NFT

3 x 10 GHD Hypers weighted (45/25)

2 x 2 min Plank

4 x 30 sec Ring L-Sit

Fort Myers CrossFit TB Tues 7-31-12 WOD:

Strength: Bench Press 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: 

Finish one exercise before moving to the next! (see WOD Book)

1. Rope Climbs 2 min AMRAP

2. Pull Ups (max reps strict Pull Ups – finish with kipping Pull Ups) x 2

Beginner: max reps with band or max reps Ring Rows x 2 

3. 250 m Row for time x 2

4. max reps Push Ups x 3

Fort Myers CrossFit TB Mon 7-30-12 WOD:

Strength: Backsquat 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: “Stephen” for time (see WOD Book)

30, 25, 20, 15, 10, 5

Sit Ups

Back Extensions

KTE’s

Deadlift (95/65)

11 Yr. Old Pushes 320 lbs.

11 year old Chris pushes 320 lbs. at CrossFit Thoroughbreds. 


 Nice Job Chris!!

Fort Myers CrossFit TB Sat 7-28-12 Boot Camp:

Hero WOD “Colin”

Six Rounds for time:

Carry sandbag/plate 400m carry (50#)

Push Press x 12 (115/75)

Box Jump x 12

SDLHP x 12 (95/65)