Fort Myers CrossFit TB Thrs 9-13-12 WOD:

WOD:

1, 2, 3, 4, 5, 4, 3, 2, 1

Deadlift, 

Hang Power Clean, 

Push Press, 

Front Squat (115/75)

Complete 10 Burpees every time the bar touches the floor (except deadlift)

Chris is in WOD MODE!

Chris Holler
Head Athletic Trainer at: Go Hard Nutrition

Just got his CrossFit TB Gear WOD MODE shirt and putting it to work.
Nice overhead squat Chris! Keep up the hard work!

Fort Myers CrossFit TB Wed 9-12-12 WOD:

WOD: 

Tabata 20 sec on 10 sec off, 8 Rounds per exercise, 1 min rest between exercises

Sit Ups, Rowing, Mountain Climbers, Lateral Hurdle Jumps, Hollow Body Position Plank, Rotational Slams, Superman

Fort Myers CrossFit TB Tues 9-11-12 WOD:

Strength: Bench Press 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

WOD: 3 Rounds

9 SDLHP UB (115/75)

11 Ring Dips

14 T2B

Fort Myers CrossFit TB Mon 9-10-12 WOD:

WOD: “The Crippler” for time

30 x Back Squat (225/155) or use 70% of your max

Run 1 mile

NFT:

3 x 10 GHD weighted Hypers

3 x 10 KB/DB Windmills (each side)

3 x 10 BB Step Ups

Fort Myers CrossFit TB Sat 9-8-12 Boot Camp:

Hero Wod: “Tillman”

7 Rounds

7 Deadlift (315/220) or (225/155)

1 Full Gasser

15 Pull Ups

Full Gasser: Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. 

OH Squat PR Day!!!

Awesome job everybody!!:-) ....some of the highlights of the day:

Steve 200lbs PR 45lbs Increase!!!!

Beth 100lbs PR 35lbs Increase

Kelsey 110lbs PR

Aaron 115lbs PR

Shaun 95lbs PR

Jean 195lbs PR 10lbs Increase

Janine 90lbs PR 35lbs Increase

Sam 115lbs PR

Nick 135lbs PR

Brian 175lbs PR 30lbs Increase

Teresa 95lbs PR 30lbs Increase

Magen 140lbs PR 35lbs Increase

Pat 185lbs PR

Samuel 135lbs PR

Kyle 165lbs PR

Jean 50lbs PR

Bertha 110lbs PR 

Ashley 65lbs PR

Amy 65lbs PR