FortMyers CrossFitTB Tues. 8/27/2013 WOD

Push Press 90%

5 x 50%, 5 x 65%, 3 x 75%, 1 x 85%, (4 x 3 x 90%)

Accessory: DB Lateral & Front Raises 3 x 10

100 x DU’s or 300 singles

WBS x 30

T2B x 30

80 x DU’s or 200 singles

WBS x 20

T2B x 20

60 x DU’s or 100 singles

WBS x 10

T2B x 10

FortMyers CrossFitTB Mon. 8/26/2013 WOD

Back Squat 90%

5 x 50%, 5 x 65%, 3 x 75%, 1 x 85%, (4 x 3 x 90%)

Accessory: OH Lunges 3 x 10 each leg

WOD:  HELEN 3 Rounds Timed!

400 m. Run

21 x Kettle Bell Swings

12 x Pull Ups

FortMyers CrossFitTB Sat. 8/24/2013 WOD

Boot Camp

Warm Up

Partner Squat + Chest Pass x 50 each

Partner Kneeling MB Overhead Passes x 50 each

Partner MB Trunk rotational Passes x 25 each side per person

Partner Training:

Group 1: 5 Rounds

WBS Complete as many reps as possible while your partner completes the plate carry then switch

Plate Carry to end of fence and back

Group 2: 5 Rounds

Mountain Climbers Complete as many reps as possible while your partner completes the row then switch

Row 400 m.

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Fri. 8/23/2013 WOD

4 –Teams (5-Rounds per team member)

(Each team member must complete as many reps as possible until the team member rowing finishes the 200m. Row)

Row 200m.

Plank

Burpees

MB Trunk Rotations Seated

DU’s
Sprint to the end of the fence and back

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Thrs. 8/22/2013 WOD

Rope Climb & Muscle Up Practice 15 min.

DB Bent Over Rows 12, 10, 8, 6, 2 x 4, 2 x 2 HEAVY!! 15 Min.

WOD: TIMED! (25 min. CAP)

1 mile Run

10 Pull Ups
10 Box Jumps
10 Handstand Push Ups

800 m. Run

6 Pull Ups

6 Box Jumps

6 Handstand Push Ups

400 m. Run

2 Pull Ups

2 Box Jumps

2Handstand Push Ups

FortMyers CrossFitTB Wed. 8/21/2013 WOD

Clean N Jerk 75%

5 x 50%, 3 x 60%, 2 x 70% (6 x 4 x 75%)

WOD: 13 min. AMRP

SDLHP x 6 x 135/75

Lateral Hops Over the bar x 6

Single Arm KB Swings 50/30

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Tues. 8/20/2013 WOD

Sprints

6 x 30 yrd Sprints (2 forward, 2 left, 2 right)

6 x 5- Cone Suicides (3-short, 3 long)

3 x 500 m Row Sprints (Record best 500 m. time)