Fort Myers CrossFit TB Sat 4-13-13 Boot Camp:

FIGHT GONE BAD!!!

Three rounds of:


Wall-ball, 20/14 (Reps)


SDLHP 75/55(Reps)


Box Jump,  (Reps)


Push-press, 75/55 (Reps)


Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

RockTape is here! 

Get yours TODAY! Only $20.00

Treat Sports Injuries, Prevent Injuries, Improve Athletic Performance and Reduce Pain.

Ask our CrossFitTB coahes for more details in the gym or
contact us at 239-851-3940 or crossfittb@yahoo.com

HEAVY WEIGHT LIFTING DOES NOT MAKE WOMEN HUGE!

For all the women that have been skeptical about CrossFit training and lifting heavy weights I think Sylvie will set your minds at ease. She only weighs around 118 lbs. and deadlifts 220 lbs. She's a mother of two grown children and a grandmother. Don't we all wish we could look this good?

Heavy weights DO NOT MAKE WOMEN HUGE!

A CRAPY diet will make you huge!
Eat healthy (Look at Paleo Nutrition), do CrossFit training, be consistent and you too can reach your goals.

Sylvie's 220 lb Deadlift PR
15 lbs over her previous max and 2 times her body weight.

Fort Myers CrossFit TB Fri 4-12-13 WOD:

Strength Accessory:

6 Rounds:

Ladder Drills 2 x

Hurdles Over and Under with KB 1 x R /1 x L,

Small Hurdles 2 x

WOD: 

5 rounds

300m Run

1 min Plank

Burpee Broad Jump down & back

30 Rotational Slams (total reps)

Fort Myers CrossFit TB Thrs 4-11-13 WOD:

Strength: Conv. Deadlift 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

Skill: Practice Hang Squat Cleans

WOD: For Time

Run 800m

9 Hang Squat Cleans to Thruster (135/95)

Run 400m

7 Hang Squat Cleans to Thruster

Run 300m

5 Hang Squat Cleans to Thruster

to scale: Power Clean + Thruster – adjust weight to abilities

Fort Myers CrossFit TB Wed 4-10-13 WOD:

Strength Accessory:

1 mile Run Test

(Practice Kipping or Muscle Ups)

WOD: for time

300m Row

30 KTE’s (53-50/35-30)

30 KB Swings

30 Sit Ups

Run to the end of the fence & back

250m Row

25 KTE’s

25 KB Swings

25 Sit Ups

Run to the end of the fence & back

200m Row

20 KTE’s

20 KB Swings

20 Sit Ups

Run to the end of the fence & back

Fort Myers CrossFit TB Tues 4-9-13 WOD:

Strength: Bench Press 1 RM Test!

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

Optional Strength Accessory:

3 x 10 DB lat raises

3 x 10 DB front raises

WOD: 

15 min AMRAP:

10 HR Push Ups

10 Pull Ups

10 Push Jerks/Press (115/75)

10 lat Jumps over bar (each side)