Fort Myers CrossFit TB Sat 9-22-12 Boot Camp:

Hero WOD: "Abbate"

1 mile Run

21 Clean & Jerk (155/105)

800m Run

21 Clean & Jerk

1 mile Run

Fort Myers CrossFit TB Fri 9-21-12 WOD:

WOD: Teams WOD (5 to 7 per team) 6 Rounds per team member

OH plate carry from door to beginning of fence and back

Run to end of fence and back

Bear Crawl Down & Back

KTE's x 10

Each team receives a 25# and/or a 45# plate that must remain over one of the team members heads at all times. Team members will rotate as people complete different movements. If the team allows the plate to drop under then everyone on the team stops and completes 10x Burpees

Fort Myers CrossFit TB Thrs 9-20-12 WOD:

WOD: 4 Rounds

10 x Front Squat (70%)

2 x 4 cone suicides

10 x Pistols

500m Row

20 x WBS UB

REST 1 min between Rounds

We will be announcing the winners of the 2012 Paleo Challenge this Saturday September 22nd at 8am during our Boot Camp!!

The numbers look pretty impressive!! Good job everybody!!

Hope to see you all there....Jeremy and Cordula

Fort Myers CrossFit TB Wed 9-19-12 WOD:

Strength: Strict Press 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

Fort Myers CrossFit TB Tues 9-18-12 WOD:

WOD: 

100 DU's (300 Singles)

30 Burpees

15 Sit Ups

75 DU's (225 Singles)

30 Burpees

15 Sit Ups

50 DU's (150 Singles)

30 Burpees

15 Sit Ups

Fort Myers CrossFit TB Mon 9-17-12 WOD:

WOD: 4 Rounds

10 x Deadlift (70% of 1 RM)

Run 400m

2 x Rope Climb

1 x Sled Push

10 MB Slams

Fort Myers CrossFit TB Sat 9-15-12 Boot Camp:

Hero WOD: "MURPH"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

Mini Murph:

800m Run

70 Pull Ups

150 Push Ups

200 Squats

800m Run

Micro Murph:

400m Run

40 Pull Ups

80 Push Ups

100 Squats

400m Run