FortMyers CrossFitTB 3/5/2014 Wends. WOD

Strength: Bench Press 65%

10 x 50%, 8 x 55%, 6 x 60%, (3 x 10 x 65%)

Advanced WOD: 3 Rounds for time:

50 DU's

20 Pistols (10 each leg)

10 Push Jerk (135/85)

SCALED WOD: 3 Rounds:

150 Jump Rope

20 Lunges (total steps)

10 Push Press (95/65)

Hooters Half Marathon

Hooters Half Marathon

Congratulations to Karen Bickford and Amy Restino 

for completing the 

Hooters Half Marathon this past Saturday.

The official results are not published yet but Karen & her relay partner came in around 2:40. 

Amy came in at about 2:15. 

She's FAST!!! 

We're proud of how hard these ladies have trained :)

Keep it up!!

FortMyers CrossFitTB 3/4/2014 Tues. WOD

Skill: Running Technique

2 x 100m Run

2 x 400m

1 x 1 mile

FortMyers CrossFitTB 3/3/2014 Mon. WOD

Strength: Back Squat 65% (Technique and Speed)

10 x 50%, 8 x 55%, 6 x 60%, (3 x 10 x 65%)

Advanced WOD:

Partner Training: One person works while the other one rests

For Time:

50 WBS

50 KBS

50 Sit Ups

50 x DL (205/135) SCALED=(135-95/95-65 or KB)

FortMyers CrossFitTB 3/1/2014 Sat. WOD

WOD #1: 50x Burpees for Time –or- 5 Min. AMrep Burpees

WOD #2: 3 Rounds each station

Push Ups x 20

Tire Flips x 10

Wall Balls Shots x 20

Sled Push

Jump Rope x 50 DU’s or 150 Singles

FortMyers CrossFitTB 2/28/2014 Fri. WOD

WOD:

Run 400m, 600m, 800m, 1 mile

After each run complete:

Row 200m

Bear Crawl down & Burpee Broad Jump back

FortMyers CrossFitTB 2/27/2014 Thurs. WOD

Cleans 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD:

3 x 10 Heavy Lunges

3 x 3 Heavy TGU's

3 x 10 Box Step Ups