Fort Myers CrossFit TB Thurs 3-7-13 WOD:

Strength: Backsquat 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Practice Snatch & Hang Squat Clean

WOD: Hero WOD: “Tommy Mac” – 25 min cap

2 Rounds for time:

12 Burpees, 12 Thrusters (115/75)

12 Burpees, 12 Power Snatch

12 Burpees, 12 Push Jerk

12 Burpees, 12 Hang Squat Clean

12 Burpees, 12 OH Squat

Scaled version:

2 Rounds

12 Burpees, 12 Thrusters

12 Burpees, 12 Power Clean

12 Burpees, 12 Front Squat

12 Burpees, 12 Push Jerk

OR SKILL PRACTICE FOR THE CrossFit OPEN WOD!!

We will meet Friday Night at 5pm for the first WOD!

If you are not entered in the competition there is still time!!!! :-)

Everybody is welcome to cheer and support!! See you there! 

Fort Myers CrossFit TB Wed 3-6-13 WOD:

Strength Accessory:

Group A: 

10 x Sprint to end of fence – walk back to recover

Group B:

3 x 15 weighted GHD Sit Ups

3 x 1 min lat Plank each side

WOD: Hero WOD “Paul” 5 Rounds for time (25 min cap)

50 x DU (150 Singles)

35 x KTE

OH Plate Carry (45/25) to the end of the fence & back

Fort Myers CrossFit TB Tues 3-5-13 WOD:

Strength: Sumo Deadlift 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: heavy DB Row 5 x 5

WOD: 3 Rounds

20 SDLHP (95/65)

25 lat Jumps over BB

30 KB Swings

Rest 1 min between rounds! 

Fort Myers CrossFit TB Mon 3-4-13 WOD:

Strength: Bench Press 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Ring Dips 10, 8, 6, 4, 2 increase weight

WOD #1: 5 min AMRAP:

10 x Push Ups (Hands on red plate)

10 x Air Squat

WOD: #2 5 min AMRAP:

10 HR Burpees

50 DU’s (100 Singles)

WOD: #3 5 min AMRAP

10 Lunges each leg

10 Grasshoppers each side

Fort Myers CrossFit TB Sat 3-2-13 Boot Camp:

Hero WOD “Glen”

30 x Clean n Jerk (135/95)

Run 1 mile

10 x Rope Climb

Run 1 mile

100 Burpees