Mon. 5-10-2010 At Home WOD

WOD:
20-Rounds Timed!


5 squats
5 push-ups
5 sit ups

Fri. 5-7-2010 At Home WOD

WOD: 5 Rounds Timed!

10 - Push Ups

        Lateral Shuffle 60 feet Left

10 - Lunges each Leg

        Lateral Shuffle 60 feet Right

10 - Jump Squats

       Sprint 60 feet

10 - Burpies

You're Missing Out!

For those of you that didn't make it to AnneMarie's house this morning  or to the temporary location off of Crystal Dr. here's what you missed.

If you can make it to AnneMarie's house at 6am or 7am Mon., Wed., or Fri. please call me at 239-851-3940 or email me at crossfittb@yahoo.com to RSVP your spot.

If you can make it to the temporary location off of Crystal Dr. at 6pm  Mon., Wed., or Fri. please call me at 239-851-3940 or email me at crossfittb@yahoo.com to RSVP your spot.

5-5-2010 WOD:
Warm Up:
Shoulder Stretches
Squats
Deadlifts
Deadlift High Pulls

WOD: 3-Rounds Best Time
10- Sumo Deadlift High Pulls (Men-95lbs., Women 65lbs.)
15- KB Cleans (each arm) (Men-40-50lbs., Women 20-30lbs)
20- Push Ups
25- Squats
30- MB Trunk Rotations (each side)
Run 1/4 Mile

7am Times:
AnneMarie 23:50
Lily 24:20
Julie 25:00
Cordula 24:17
Patrick 30:09
Janet 25:30

3pmTimes: EA Youth Club
Bonnie 24:52 (Sub with rower 400 m.)
Riley 16:30
Jake 24:35
Dino 15:00 (2-rounds) Happy Birthday Dino!!!

6pm Times:
Jeremy B. 25:02
Ben H. 19:17

Thrs. 5-6-2010 At Home WOD

WOD: 3 Rounds Timed!

50 Sit Ups
50 Jumping Jacks
50 Hyperextensions
50 Jumping Jacks
50 Mountain Climbers

Wed. 5-5-2010 At Home WOD

WOD: 8 Rounds

Run 1 minute
Squat 1 minute
Push Ups 1 minute

Tues. 5-4-2010 At Home WOD

WOD:

10x 50 meter sprints

Ready to Train????

Hey CrossFitters,

We had a great workout today at AnneMarie's house.  AnneMarie, Julie, Janet and Cordula came out at 7am to sweat it out Boot Camp style. Thank you so much for having us over AnneMarie.

For those of you that can make it at 7am on Mon., Wed., & Fri. to train with us we'd love to have you. Please RSVP your spot by calling 239-851-3940 or by email at crossfittb@yahoo.com.

AnneMarie's Address:
1576 Beechwood Trail
Ft. Myers, Fl. 33919

Off of College Pkwy. & Whiskey Creek.
Call for Directions: 239-895-8015


Below is the WOD they completed today.

Warm Up:
Shoulder Stretches
Squats
Deadlift
Deadlift High Pulls
Light Jog
Fast Jog

WOD # 1: Complete 2 Rounds
20- Squats
20-Push Ups
20-Burpees

Then Complete........

WOD #2: (1 min. work, 20 sec. rest, 4-rounds)
1-Arm KB Swings (2-left, 2-right)
Rower (Goal 25 calories each min.)
MB Thrusters
Lateral Hurdle High Steps

Hope you'll join us!