Fort Myers CrossFitTB- Thrs. 3/3/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Deadlift 90%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, 3 x 85%, 3 x 2 x 90%


WOD: 4 Rounds each group
Group #1: Increase weights each round
Sumo Deadlift High Pull x 10
Push Ups x 15


Group #2: Increase weights each round
Burpees x 10
Plank Rows x 16 (8 each arm)

RidgeWOD: Active Recovery/Mobility Work

Fort Myers CrossFit TB- Wed. 3/2/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Push Press 90%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 75%, 2 x 80%, 2 x 85%, 2 x 2 x 90%


WOD: Increase weights each round
Complete 1 exercise before moving to the next
KB Swings 3 x 10 each arm
KB Cleans 3 x 10 each arm
KB Snatch + OH Squat 3 x 10 each arm


RidgeWOD: 1RM Testing Week
Conventional Deadlift: work to 1RM
***REST as NEEDED***
"Death by Pull Ups" - 1 rep the first minute, 2 the second, and so on until you cannot complete the number of reps necessary within the minute

PRACTICE: Muscle Ups - set a clock for 12 minutes.  Complete 2 Muscle Ups for the first six minutes and 1 muscle up for the last six minutes

Fort Myers CrossFitTB- Tues. 3/1/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches


WOD:
Complete 4 Rounds each group
Group # 1:
KB Shuttle Runs
10-KTE’s
Group # 2:
Farmers Carry to 41 & Back (DB’s, KB’s or plates)
Run 800 m.


RidgeWOD:
"Annie" for time...
50x-40x-30x-20x-10x
Double Unders
Sit Ups

Interval Row: 300 meters - REST 1:00 in between rounds x 4

Interval Run: 41 and Back - REST 45 seconds in between rounds x5

Fort Myers CrossFit TB- Mon. 2-28-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Front Squat 90%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%


WOD: Partner FRAN
21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)

Thrusters
Pull Ups


RidgeWOD: 1RM Test Week
Back Squat: work to 1RM
***REST AS NEEDED***
Push Press: work to 1RM

Practice: Handstand Push Ups: set a clock for 20 minutes.  Complete 2 reps on the minute for the first ten minutes and 1 rep on the minute for the last ten minutes.

Fort Myers CrossFit TB Boot Camp Sat. 2/26/2011

“Six Minutes of Pleasure”


A.) AMRAP in 6 minutes of:

6 Thrusters (95/45-65)

6 Pullups

Rest 4 minutes


B.) AMRAP in 6 minutes of:

6 Sumo Deadlift High Pulls (95/45-65)

6 Burpees

Rest 4 Minutes


C.) AMRAP in 6 minutes of:

6 Ring Rows

6 Push Ups

The Naples Hammerheads Rugby Team Wants You!

The Naples Hammerheads are winding down our 2010-11 15’s season but are always on the lookout for new recruits. We play a pared down game in the Summer called Rugby 7’s that will be a new sport in the 2016 Olympics. Rugby 7’s is a wide open speed game that is great for fitness and running and lighter on tackling and hitting it is a great way to apply some of that Crossfit fitness and great opportunity to learn the basic skills of rugby.

We also have a huge beach 7’s tournament on Fort Myers Beach in July complete with luau, pub crawl, and band party that is not to be missed.

As evident by this picture rugby requires ALL kinds of body types and it is NEVER too late to learn. If you have an interest in playing the world’s greatest team sport please give me a call or checkout our website for details.

Your Crossfit Amigo,

Dan Banks

334.328.5736

dbanks@adkos.com

http://www.hammerheadrugby.com/live/

Fort Myers CrossFitTB- Fri. 2/25/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises

(60 sec. work, 30 sec. rest)



Group #1:

KB Swings

Leg Raises



Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)



Group #3:

Burpee Broad Jumps

Plank Walk down room


RidgeWOD:
"Karen" for Time
150x 20# Wall Ball Shots

Durability: 10 Rounds Not for Time
7x Toes Through Rings
30 seconds L-Sits