Fort Myers CrossFit TB Sat 2-23-13 Beach Boot Camp:

We will be meeting at the Beach. Boot Camp will start at 9:30 am!! There will be NO 8 am Boot Camp at the gym!!

Fort Myers CrossFit TB Fri 2-22-13 WOD:

Strength Accessory:

TGU's 5 x 2

4 x 10 Hip Bridges

1000 m Row for time

WOD: Tabata 20 sec on 10 sec off – 8 Rounds per station – 1 min to switch

Mountain Climbers

Burpees

Plank Walk (alt – Right and Left)

Hollow Body Plank

Tuck Jumps

Fort Myers CrossFit TB Thrs 2-21-13 WOD:

Strength: Snatch 85%

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

Strength Accessory: Good Mornings 3 x 10 & warm up for DL!

WOD:  4, 3, 2, 1 for time (25 min cap)

x Sumo DL (use 85% of max)

x Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Fort Myers CrossFit TB Wed 2-20-13 WOD:

Strength Accessory:

500m Row x 2 (Rest 1:1)

KB/DB Windmills 10 8 6 4 2

8 x 30 sec Hollow Rock – Rest 1:1

WOD#1: “Megan”

21 15 9

Burpees

KBS

DU (x 4 Singles 84-60-36)

WOD#2: 2 x ME Plank

Christina's photo shoot

CrossFit Thoroughbreds very own Christina Rudland makes it onto the cover of
GAFF Gulf Atlantic Florida Fishing Magazine as well as a 10 page story and photo shoot.

Let this be proof that CrossFit doesn't make women big and bulky but instead makes our women strong, sexy and capable of accomplishing everything they set their minds to.

Christina caught this 395 lb. swordfish after battling with it for 80 min.
Guess all her CrossFit training has finally paid off!

Congratulations Christina. We're proud of you girl!

Fort Myers CrossFit TB Tues 2-19-13 WOD:

Strength: Front Squat 85%

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

Strength Accessory:

Weighted Step Ups 10 8 6 4 2

WOD: 4 Rounds

5 x HPC (135/95) (adjust weight to your ability)

6 x Box Jumps

12 x KTE’s

Sprint to Speed Bump or beginning of fence and back

REST 1 min between rounds!!

Fort Myers CrossFit TB Mon 2-18-13 WOD:

Strength: Strict Press 85%

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

Strength Accessory:

weighted Ring Dips 5 4 3 2 2 1 1 

WOD:

50 Push Up

50 Sit Ups

800m Run

40 Push Ups

40 Sit Ups

400m Run

30 Push Ups

30 Sit Ups

300m Run

20 Push Ups

20 Sit Ups

Run to the end of the fence and back