Fort Myers CrossFit TB Tues 8-7-12 WOD:

Strength: Strict Press 95%

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

WOD: “Jack” 20 min AMRAP (see WOD Book)

10 x Push Press

10 x KB Swings

10 x Box Jumps

Fort Myers CrossFit TB Mon 8-6-12 WOD:

Strength: Deadlift 95%

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

WOD #1: 5 min AMRAP

5 x SDLHP (115/75)

5 x Bar facing Burpee over bar

WOD #2: 5 min AMRAP

5 x DL (135/95)

5 x Mountain Clmber each side

WOD #3: 5 min AMRAP

5 x Plank Row (each side)

5 x Get Ups (45/25 held over head)

Fort Myers CrossFit TB Sat 8-4-12 Boot Camp:

“Filthy Fifty” (see WOD Book)

50 Box Jumps

50 Jumping Pull Ups

50 KB Swings

50 Step Walking Lunges

50 KTE’s

50 Push Press (45/35)

50 Back Extension

50 WBS’s

50 Burpees

50 DU’s

Fort Myers CrossFit TB Fri 8-3-12 WOD:

WOD: work with a partner – complete 5 Rounds

Team Sandbag Carry to end of room, sprint to start and back, carry sandbags back 

Red Sled Push - One person will push it down the other will push it back

10 x weighted GHD Sit Ups each

Run backwards to 2^nd speed bump – partner runs forward – switch on the way back

10 x weighted Push Up each (partner will stabilize plate on back then switch)

CrossFit TB Women's Tanks are in!!!!

Limited Availability!!!

If you are interested please bring in $25 in cash! 

Burnout Racerback Tank
Size:  S, M, L, XL

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!!!