FortMyers CrossFitTB Mon. 8/19/2013 WOD

Bench Press 55% w/chains

2 x 10 x Chains & KB ONLY!, (4 x 8 x 55%)

WOD 1: 6 Rounds for time:  (8 min. CAP)

10 Squat jumps

10 push ups

10 Mountain Climbers each leg

WOD 2: 10 to 1 ladder:  (12 min. CAP)

Burpees and Sit ups

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Sat. 8-17-2013 WOD

Boot Camp

7 min. Time Cap

Max Jump Rope in 2 min.
Max Situps in 2 min.
3 Min. Rest

Then complete for best time:
1 Mile Run
30-20-10 Hand Release Pushups
30-20-10 Air Squats
800 Run
21-15-9 Pullups (or chin-ups)
21-15-9 Burpees
400 m. Run




http://games.crossfit.com/video/live-crossfit-games-update-show-june-2-2013

FortMyers CrossFitTB Fri. 8/16/2013 WOD

Plyos & Conditioning

Strength Wok:

Box Jumps 2-legs x 10, 8, 6, 4 (Increase box height as reps decrease)

Box Jumps single leg balance x 5 x 5 each leg (12-24”)

Depth Jumps 5 x 5 (12-24”)

Lateral Box Jumps Speed Work x 3 x 10 (12-24”)

WOD:

Farmers carry to end of fence and back (1-DB/KB switch hands on the way back)

Sprint to end of fence and back

OH Plate carry 400m.

Sprint 400 m.

BB carry 800m. + 10 BB Squats every 100 steps

Sprint 800m.

Fort Myers CrossFitTB Mon. 9/9/2013 WOD

Snatch 90% (15 min. CAP)

5 x 50%, 5 x 65%, 3 x 75%, 1 x 85%, (4 x3 x 90%)

Rack Pulls: (15 min CAP)

5 x 5 HEAVY!!

WOD: 15 min. AMRAP

Hang Power Clean x 5 x 135/75

DU’s x 15 or 45 singles

KB Goblet Lunges x 5 each leg 50/30

FortMyers CrossFitTB Thrs. 8/15/2013 WOD

Strength Work: (20 min. time cap)

Overhead Squats 55%

Warm Up and practice form and technique

Then complete 4 x 10 x 55%

10 min. practice on form and technique for the snatch!

WOD: 6, 9, 12, 15, 18 (20 min. time cap!)

Snatch (115/65)

Burpees over the bar

Sat. 8/24/13 Powerlifting Meet

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class next Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB 08/14/2013WOD

Strength Work: (25 min. Time Cap)

Split Jerks 65%

3 x 50%, 3 x 60%, (8 x 3 x 65%)

WOD: 8 Rounds (NFT)

Move from one exercise to the next.

Complete all three exercises then rest 1-2 min..

Then repeat next round!

Bench Press x 70% of 1rm x 6

Plank Rows x 10 each arm (Increase weight each round)

MB Rotational Slams x 10 each side