Fort Myers Crossfit TB Sat Boot Camp 10-01-2011:

Two Team Challenge

Each team draws six random exercises out of a hat. Teams have 45 min. to finish all 6 exercises. 1st team finished WINS!


Team Rope Carry to 41 & back between each exercise


Squats x 500

Squat Jumps x 500

Push Ups x 500

Burpees x 500

Lunges x 500

Team tire flip to speed bump and back

Sprint relay to speed bump & back

Lateral Hops x 200

Fort Myers CrossFit TB Fri 9-30-2011 WOD:

Warm Up:

POSE Drills



WOD:

2 x 800m run

rest 5 min

3 x 400m

rest 1 min


then complete:



4 x 200m row

rest 1 min

CrossFitTB in the News

Well we finally made in the paper. The newspress came out this past Monday to do an interview with our gym to get a better understanding of the CrossFit Games and what CrossFit is all about. I'd like to thank Seth Sophian for the kind words and great story.

CrossFit takes shape in Southwest Florida
High-intensity workouts grow quickly in popularity

 
 
 
 
 
 
 
 
 
 
 
As she stood a final time, a weighted barbell cutting into her shoulders, she let loose a guttural growl more akin to childbirth than a mid-week trip to the gym.


"I could feel myself getting very, very fatigued," the petite, 41-year-old teacher from Fort Myers said after a workout with CrossFit Thoroughbreds at Zuletta's Indoor Batting Cages in Fort Myers. "I only had a couple left. It's either stand up, or fall down."

Click HERE to read more

Fort Myers Crossfit TB Thrs 9-29-2011 WOD:

Warm Up:

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


Core Work: Deadlift 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)



WOD:

Bear Complex 5 x 5 light The Bear Complex:

1. Power Clean, 2. Front Squat, 3. Push-Press 4. Back Squat,5. Push-Press


Then practice one of the movements:

HSPU’s or Handstand holds
Muscle Ups

Fort Myers Crossfit TB Wed 9-28-2011 WOD:

Warm Up:

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



Core Work: Bench Press 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)



WOD:

8 rounds: 20 sec on, 10 sec off

Push Press (75#/55#)

Jumping alt. Lunges

Fort Myers CrossFit TB 9-27-2011 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:

Group #1: Turkish Get Ups 5 x 2x (EACH Arm)

*Try various objects if desired (i.e. KBs, DBs, Med Balls, BBs, Slosh Pipes)

After each round complete 30 sec L-Sit on Rings or 1 min. various Planks (on MB, lateral Plank, feet elevated…)



Group #2: 5 x 200m. Row Intervals – (REST as desired in order to maximize effort)

After each round complete 15 x weighted Sit Ups, 15 x Leg Raises, 15 x Superman

Fort Myers Crossfit TB Mon 9-26-2011 WOD:

Warm Up:

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


Core Work: Back Squat 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)



WOD:

Work with a partner:


100 Air Squats total

Run 1 mile together

100 Air Squats total