Fort Myers CrossFit TB Sat 7-6-13 Boot Camp:

Teams of 2. One person working at a time

150 cal Row

150 WBS

400m BB OH Carry - 10 x Push Press/Jerk every 50 steps

150 SDLHP

150 Hurdle Jumps (each side)

Finish with a 1 mile run 

45 min time cap!!

Fort Myers CrossFit TB Fri 7-5-13 WOD:

Strength Accessory:

3 x 10 GHD weighted Hypers

3 x 10 KB/DB Windmills (each side)

3 x 10 Sledge Hammer Swings each side

WOD:

4 Rounds

Farmers Carry to the end of fence and back single arm (switch half way)

100 Mountain Climbers

Cone Drills

Ladder Drills

Sprint to the end of the fence and back

Fort Myers CrossFit TB Thurs 7-4-13 WOD:

8 am Class only! No other morning or night classes!

Have a safe and happy 4^th of July

WOD: 4 Team 45 min AMRAP

250 m Row

Odd object Shuttle Run

10 MB Slams each side

Run to end of fence &  back

10 weighted Sit Ups

Crab Walk down

Plank Walk back

Complete 5 Burpees every 5 min! 

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

Strength: OH Squat 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD:

Run 800m

-then-

3 rounds of:

25 BW Squats

25 Plyo Lunges

25 KBS 24/16kg

-then-

Run 800m

Fort Myers CrossFit TB Tues 7-2-13 WOD:

Strength: Push Press 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: weighted Ring Dips

10 8 6 4 2

WOD: 10 min Ladder 1 2 3 4 5 6…

HR Push Ups

Sit Ups

Burpees

Megan Heller Wins 10th Place Hog

The Bacon Beatdown

Our very own Megan Heller has trained for the past few months for The Bacon Beatdown competition that took place this past weekend in Orlando. She competed for two days in 6 CrossFit style WOD's. Megan competed in the women's "Hog" scaled division and took 10th place out of 61 competitors in her division.

I am extremely proud of her accomplishment especially since this is her very first CrossFit type competition. Pretty impressive to place top 10 first time competing. Now it's time to get back to training and prepare for the next big competition. Congratulations Megan!!

Megan's Score 10th Place Overall

She's one tough Mommy!

Below are the WODs in order:

6 WODs plus 2 floaters to complete at any time

WOD 1: 10min time cap (9:28am Area 2 Heat 8 Lane 14)

100 air squats

50 snatches 55#

100 air squats

WOD 2: 12min AMRAP (11:52am Area 1 Heat 9 Lane 5

10 alternating single leg burpees

20 double unders

30m sled push 135#

WOD 3 (2:33pm Area 2 Heat 23 Lane 8)

Buyin 20 deadlift 145#, 3 min AMRAP pull ups

Buyin 20 front rack standing lunges 65#, 3 min AMRAP knees to elbow

Buyin 20 Sumo deadlift highpulls 65#, 3 min AMRAP rope climbs

WOD 5: EMOM (8:14am Area 3)

Keg ground to overhead ladder with 7 burpee buy in.  10 ascending weights from 40-140#. 1 minute to complete the burpees and lift the keg at each weight station before progressing up the ladder. After a failed attempt, athlete may use the remaining minute to earn bonus points by doing additional burpees.

If athlete reaches and completes the final keg lift, the athlete will then complete as many reps in the remaining time of keg ground to overhead for tie breaker.

WOD 4: 6 rounds 12 min time cap (9:56am Area 2 Heat 9 Lane 3)

6 ball over bar 70# med ball lifted and tossed over racked back squat bar

6 back squats 105#

12 ring push ups

WOD 6: 10 min time cap (2:33pm Area 1 Heat 4 Lane 10)

30 weighted overhead lunges Right leg 15#

30 cleans 95# (any kind, power/muscle/squat)

30 weighted overhead lunges Left leg 15#...BOOM!!