Monday, January 12, 2015

New blog page is LIVE!

We have some very exciting news for everyone. Our new website is finished and is live at
www.CrossFitTb.com. Please go there today and let us know what you think.

We will no longer post the WODs to this page effective 1-12-15.
Please visit the website link above and click the WOD tab on the website to see the daily WODs.

Hope everyone likes the website.

Thank you,
Jeremy Barnett

Sunday, January 11, 2015

HORSE POWER 5am & 7pm Mon 1/12/15 WOD:


Strength:
Strength: Bench Press 1 Rep Max TEST
5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
(3) 1 Rep Max Attempts

Strength Accessory:
DB Push Press 5, 4, 3, 2, 2, 1, 1 HEAVY
Ring Push Ups 4 x 10 
DB Lateral Raises 4 x 10

DB Posterior Flyes 4 x 10

Thursday, January 8, 2015

FortMyers CrossFit Thoroughbreds 1/9/2014 Fri. WOD

6 Rounds:
Ladder Drills 2 x
Small Hurdles 2 x
Farmers Carry black mats down & back (increase weight)


WOD: Tabata 8 Rounds 20sec on/10sec off
Plyo Lunges
Grass Hoppers (to scale: Mountain Climbers)
Hollow Plank
Row
Ice Skater (Cone to Cone)





HORSE POWER 5am Fri. 1/9/15 WOD:



Strength Core & Conditioning:

Complete the first exercise then move to the next.
Complete all 8 exercises then repeat!

2-Rounds

Windshield Wipers x 30 (15 each side)
AirDyne Bike 15 Calories
HEAVY TGU’s  x 2 each side
Row 15 Calories
GHD Sit Ups or weighted sit ups on the floor x 30
Bike 2 miles
T2B or KTE’s x 30

Row 1000 m.

Wednesday, January 7, 2015

FortMyers CrossFit Thoroughbreds 1/8/2014 Thurs. WOD

Strength: Front Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Pistols x 30 total or practice muscle ups for WOD

WOD:  Open WOD 14.4
14 min AMRAP
60 cal row
50 TTB
40 WBS (20/14)
30 Cleans (135/95)

20 Muscle ups

HORSE POWER 5am & 7pm Thrs 1/8/15 WOD:



Superset the Deadlift & Box Step Ups together. Rest 1-2 min. between sets
Deadlift                 10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 90%
Box Step Ups        10, 8, 6, 4, 2 x 2 HEAVY (Increase weight each set!)

Sled Push HEAVY 100’ rest 2-3 min. 4 rounds
Yoke Carry HEAVY front rack position (Mod: Back position) 100’ rest 2-3 min. 4 rounds


Tuesday, January 6, 2015

FortMyers CrossFit Thoroughbreds 1/7/2014 Wends. WOD

Strength Accessory:
Weighted Pull Ups
10, 8, 6, 4, 4, 2, 2, 1, 1
Muscle Up Practice



WOD: for time
500m Row
50 weighted sit ups (45/25)
50 KB Swings
50 Lat Hurdle Jumps (each side)

250m Row
25 KTE’s
25 KB Swings
25 Lat Hurdle Jumps (each side)

150m Row
15 KTE’s
15 KB Swings
15 Lat Hurdle Jumps (each side)