Fort Myers CrossFit TB Thrs 10-25-12 WOD:

Reminder: Barbells for Boobs this Saturday 10-27-12 at 9am - Come in 30 min early to warm up!!
NO 8am BOOT CAMP!!


Remember to DRESS UP Friday Night at 5pm for the Halloween Team WOD!! WOD to be announced at MIDNIGHT before the event!! All Members are welcome but there will be NO COACHING since we want to join the fun!


Strength: OH Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Power Clean 2 2 2 2 2

WOD#1: 10 min Ladder 1,2,34,5…

SDLHP (95/65)

Bar Facing Burpee over the Bar

WOD#2: 10 min Ladder 1,2,3,4,5…

Thruster (95/65)

Bar Facing Burpee over the bar

Rest 5 min between WODs! All reps will count!!

Fort Myers CrossFit TB Wed 10-24-12 WOD:

Reminder: Barbells for Boobs this Saturday 10-27-12 at 9am - Come in 30 min early to warm up!!
NO 8am BOOT CAMP!!

Strength Accessory:

6 x L-Sit on Rings or Skin the Cat

5 x 2 TGU’s

2 x 1 min Handstand Hold (against Wall or with Partner help) or from Pike position with feet elevated

WOD: For Time (25 min cap)

Bear Crawl down & back

Run 1 mile

Bear Crawl down & back x 2

Run 800m

Bear Crawl down & back x 3

Run 600m

Bear Crawl down & back x 4

Run 400m

Bear Crawl down & back x 5

Run 300m

Zombies have arrived...

NEW CFTB Zombie shirt just arrived.... Get it today! 

crossfittbGEAR.com

Fort Myers CrossFit TB Tues 10-23-12 WOD:

Strength: Bench Press 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: weighted Dips 4,4,2,2,1,1 (increase weight)

WOD: For Time

50 WBS’s

50 DU’s

50 Box Jumps

50 Push Press (65/45)

50 Plyo Lunges

Fort Myers CrossFit TB Mon 10-22-12 WOD:

Strength: Sumo Deadlift 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Deficit Deadlift

5x5 use 65% of max (stand on 25# plate, increase weight if form is good)

WOD: For Time

Buy In: 50 Sit Ups

4 Rounds of:

Run 400m

10 x Power Snatch (115/75)

10 Pull Ups

Cash Out: 50 Sit Ups

Brian Max Handstand Hold 

Fort Myers CrossFit TB Sat 10-20-12 Boot Camp:

Hero WOD “White”

5 Rounds for time

3 Rope Climbs
10 T2B
21 OH Walking Lunges (45/25)
400m Run

Fort Myers CrossFit TB Fri 10-19-12 WOD:

Strength Accessory:
Bench Press Lockouts 4 x 5 increase weight
Handstand holds – 2 people to spot
2 x 30 sec, 2 x max hold

WOD: 20 sec on 10 sec off – 8 rounds per station

Lat Hurdle Jumps
Superman
Flutter Kick (4 count)
Row
Bear Craw

1 min rest between stations