Fort Myers CrossFit TB Wed 4-24-13 WOD:

Strength Accessory:

2 x 400m Run Test
2 x 800m Run Test

WOD:

200 Mt. Climbers (total reps)
20x MB Rotational Slams (each side)
20x Box Jumps
20x KTEs
400m. Plate –or- Sandbag Carry
20x KTEs
20 x Box Jumps
20 x MB Rotational Slams (each side)
200 Mt Climbers (total reps)
400m. Plate –or- Sandbag Carry

Fort Myers CrossFit TB Tues 4-23-13 WOD:

Strength: Strict Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

Optional Accessory Work: 3 x ME Ring Dips

WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..
SDLHP (115/75)
Burpees
Pull Ups

Brian is Unstoppable!

Three big PR's for Brian during our testing and a little fun with the kettlebells.

Check out the videos below.

360 lb. Sumo Deadlift

250 lb. Front Squat

325 lb. Conventional Deadlift

Kettlebell Pistols

Fort Myers CrossFit TB Mon 4-22-13 WOD:

Strength: OH Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: 5 Rounds NFT

Full SPRINT to the end of the fence
10 Squat Jumps
RUN back
10 Lunges each leg
Yoke Push down

**Rest before Sprint as needed**

Summer CrossFit TB Team Challenge! Over $1000 in prizes!!!

Fort Myers CrossFit TB Sat 4-20-13 Boot Camp:

WOD #1: 50x Burpees for Time –or- 5 Min. AMrep Burpees

WOD #2: 

4 Rounds

Push Ups x 20

Tire Flips x 20

Wall Balls Shots x 20

Sled Push down & back

Jump Rope x 50 DU’s or 150 Singles

Fort Myers CrossFit TB Fri 4-19-13 WOD:

Strength Accessory:

100m Sprints with Sled – 6 Rounds

WOD:

400m OH Plate Carry (45/25)

Row 400m

400m Farmer Carry (single arm - switch half way)

Run 400m

400m BB Carry (65/45)

Row 400m

400m Plate Carry

Run 400m