NO 8am Boot Camp at the Gym!!! We will be meeting at Junkanoo on the Beach at 9:30!!!
Bring your friends and family!!! See you there!!!
Friday, January 25, 2013
Thursday, January 24, 2013
Fort Myers CrossFit TB Fri 1-25-13 WOD:
Strength Accessory:
KB Cleans 5 x 5 each side – increase weight each round
Plank Row 10 8 6 4 2 each side – increase weight each round
L-Sit 4 x 10 – 30 sec
WOD: Death by Burpee
Start with 3 burpees in the first minute and add a burpee
every minute until you can’t complete all the reps within the minute.
Score = last round with all burpees completed
Wednesday, January 23, 2013
Fort Myers CrossFit TB Thrs 1-24-13 WOD:
Strength: Bench Press 75%
5x50%, 5x60%, 3x70% (4x6x75%)
Strength Accessory:
DB Snatch 5 4 3 2 2 1 1 each side
WOD: “Jack” 20 min AMRAP (see WOD Book)
10 x Push Press (115/75)
10 x KB Swings
10 x Box Jumps
Tuesday, January 22, 2013
Fort Myers CrossFit TB Wed 1-23-13 WOD:
Strength Accessory:
Group A:
100 Partner MB Chest Pass
100 Partner MB OH Pass
100 Partner MB Trunk Rotations
100 Partner MB Sit Ups
Group B:
Pick one: Practice Kipping, Muscle Ups or Handstands
WOD: 25 min time cap
1 mile Run
1 min Plank
OH Plate carry to the end of fence and back
800m Run
1 min Plank
OH Plate carry to the end of fence and back
400m Run
1 min Plank
OH Plate carry to the end of fence and back
Monday, January 21, 2013
Fort Myers CrossFit TB Tues 1-22-13 WOD:
Strength: Deadlift 75%
5x50%, 5x60%, 3x70% (4x6x75%)
Strength Accessory:
Weighted Pull Ups 5 5 4 4 3 2 1
WOD: “Beth”
BB Clean N Jerk x
50 (115/75)
Complete the
remainder of reps as Burpees every time you stop and Run to end of fence and back!
(Example: first
round 18 Clean N Jerk = 32 Burpees)
Sunday, January 20, 2013
Beach Wod and Party Jan 26th 9:30am
There will be NO 8 AM BOOT CAMP at the gym!!! We will be meeting at the beach at 9:30am!!!
Fort Myers CrossFit TB Mon 1-21-13 WOD:
Strength: Backsquat 75%
5x50%, 5x60%, 3x70% (4x6x75%)
Strength Accessory:
Pistols 5 x 5 SLOW each leg
5 x 3 sec isometric hold – bottom of Front Squat (135-95/95-65)
WOD: 5 Rounds for total working time
400m Run
25 Squats
***REST 1 min***
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