Partners Training: 1 min. of work, 20 sec. rest 2 rounds
KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
MB Chest Pass + MB Rotational Passes
KB Thrusters + KB High Pulls (same as above partner pattern)
Lateral Hop on Box + Speed Jump Steps on Box (Alt. Legs)
(Same as above partner pattern)
Friday, April 1, 2011
Thursday, March 31, 2011
Fort Myers CrossFitTB- Fri. 4/1/2011 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
5 K Race Day!
Record your time!
RidgeWOD: In honor of my wonderful fiancee, who tomorrow afternoon will become my wife, we are doing a workout that is named after her drunken, stankie leg doing, jumping, twirling alter ego...
"Chelsea"
5x Pull Ups
10x Push Ups
15x Squats
* EVERY minute on the minute for thirty minutes *
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
5 K Race Day!
Record your time!
RidgeWOD: In honor of my wonderful fiancee, who tomorrow afternoon will become my wife, we are doing a workout that is named after her drunken, stankie leg doing, jumping, twirling alter ego...
"Chelsea"
5x Pull Ups
10x Push Ups
15x Squats
* EVERY minute on the minute for thirty minutes *
CrossFit Law Enforcement Open House
Hello Friend,
CrossFit Thoroughbreds is now open and we’re anxious for you to see our brand new fitness facility.
We are inviting all Lee County Law Enforcement & S.W.A.T. to come in for our open house on:
Monday 4/11/2011 (11:00am)
Wednesday 4/13/2011 (11:00am)
Friday 4/15/2011 (11:00am)
Stop by and check us out or if you’re up for it jump in for a free workout.
Feel free to bring your friends and family. Let them share this experience with you.
Please call 239-851-3940 or email crossfittb@yahoo.com to RSVP!
We offer CrossFit Training, Powerlifting Training, Olympic Lifting, Kettlebell Training, Sports Conditioning, Plyometric Training, Co-Ed Boot Camps & Women’s Only Boot Camps.
We also offer One On One Private Training by appointment. (Additional fees apply)
You're membership covers all Open Gym hours and Group Coaching.
You pick the days and times that fit your schedule and we’ll help you reach your goals.
Visit our website http://www.crossfittb.com/ for our training schedule days and times.
Law Enforcement Discounts:
1 Month Training Pay as You Go: $55.00/mo.
• 2500 sqft training facility located at 11495 S. Cleveland Ave. Ft. Myers, Fl. 33908
• Located inside Zuleta’s Indoor Batting Cages (Behind Stevie Tomato’s Sports Page)
• Membership covers unlimited training all month + Open Gym hours
• More hours and programs to come
• New trainers on staff
• Over $40,000.00 of new equipment
Call 239-851-3940 or email crossfittb@yahoo.com to RSVP!
We look forward to working with you soon,
Jeremy Barnett, Owner
http://www.crossfittb.com/
11495 S. Cleveland Ave. Ft. Myers, Fl. 33908
Located inside Zuleta’s Indoor Batting Cages (Behind Stevie Tomato’s Sports Page)
CrossFit Thoroughbreds is now open and we’re anxious for you to see our brand new fitness facility.
We are inviting all Lee County Law Enforcement & S.W.A.T. to come in for our open house on:
Monday 4/11/2011 (11:00am)
Wednesday 4/13/2011 (11:00am)
Friday 4/15/2011 (11:00am)
Stop by and check us out or if you’re up for it jump in for a free workout.
Feel free to bring your friends and family. Let them share this experience with you.
Please call 239-851-3940 or email crossfittb@yahoo.com to RSVP!
We offer CrossFit Training, Powerlifting Training, Olympic Lifting, Kettlebell Training, Sports Conditioning, Plyometric Training, Co-Ed Boot Camps & Women’s Only Boot Camps.
We also offer One On One Private Training by appointment. (Additional fees apply)
You're membership covers all Open Gym hours and Group Coaching.
You pick the days and times that fit your schedule and we’ll help you reach your goals.
Visit our website http://www.crossfittb.com/ for our training schedule days and times.
Law Enforcement Discounts:
1 Month Training Pay as You Go: $55.00/mo.
• 2500 sqft training facility located at 11495 S. Cleveland Ave. Ft. Myers, Fl. 33908
• Located inside Zuleta’s Indoor Batting Cages (Behind Stevie Tomato’s Sports Page)
• Membership covers unlimited training all month + Open Gym hours
• More hours and programs to come
• New trainers on staff
• Over $40,000.00 of new equipment
Call 239-851-3940 or email crossfittb@yahoo.com to RSVP!
We look forward to working with you soon,
Jeremy Barnett, Owner
http://www.crossfittb.com/
11495 S. Cleveland Ave. Ft. Myers, Fl. 33908
Located inside Zuleta’s Indoor Batting Cages (Behind Stevie Tomato’s Sports Page)
Wednesday, March 30, 2011
Fort Myers CrossFitTB- Thrs. 3/31/2011 WOD
Warm Up:
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)
WOD: AMRAP in 30 min.
5 TGU's each side
10- Windmills each side
RidgeWOD: Mobility/GOAT Day - Pick a WEAKNESS and DO WORK!
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)
WOD: AMRAP in 30 min.
5 TGU's each side
10- Windmills each side
RidgeWOD: Mobility/GOAT Day - Pick a WEAKNESS and DO WORK!
Tuesday, March 29, 2011
Fort Myers CrossFit TB- Wed. 3/30/2011 WOD
Warm Up:
Shoulder Stretches
Squats
Deadlift
Push Ups
Core Lift: Shoulder Strict Press 1 RM test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
3- Attempts for new PR
WOD: 4 Rounds
20-Push Ups
20-Pull Ups
RidgeWOD:
Skill: Thrusters
5 x 3x (Speed Work)
WOD: For Time
15x 135# Thrusters
15x 35# Weighted Pull Ups
21x 95# Thrusters
21x 20# Weighted Pull Ups
36x 65# Thrusters
36x Pull Ups
Shoulder Stretches
Squats
Deadlift
Push Ups
Core Lift: Shoulder Strict Press 1 RM test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
3- Attempts for new PR
WOD: 4 Rounds
20-Push Ups
20-Pull Ups
RidgeWOD:
Skill: Thrusters
5 x 3x (Speed Work)
WOD: For Time
15x 135# Thrusters
15x 35# Weighted Pull Ups
21x 95# Thrusters
21x 20# Weighted Pull Ups
36x 65# Thrusters
36x Pull Ups
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