Monday, September 30, 2013

FortMyers CrossFitTB 10/1/2013 Tues. WOD


Pull Ups Weighted

(2 x 10), 8, 6, (2 x 4), (3 x 2) HEAVY!
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

4 Rounds in 30 min.

Rope Climbs x 2

800 m. Run

Plate Carry to end of fence and back

10- V- Ups

Plank Walk D & B

Sunday, September 29, 2013

FortMyers CrossFitTB 9/30/2013 Mon WOD


Back Squat 1 RM TEST

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










Find 1 RM in 3 Attempts

 

WOD:

8 min. AMRAP

KB Swings x 7

SDLHP x 5

Over the bar burpees x 3

 

3 min. REST

 

5 min. AMRAP

OH Plate Lunges x 5 each leg

Plate Sit Ups x 5

Friday, September 27, 2013

FortMyers CrossFitTB 9/28/2013 WOD


Boot Camp

5 Rounds Timed!

 

4-Clapping Push Ups

Run to end of fence & back

8- Pull Ups

Run to end of fence & back

12- Burpees

Run to end of fence & back

16- Squats

Run to end of fence & back

20- Sit Ups

Run to end of fence & back

Wednesday, September 25, 2013

FortMyers CrossFitTB Thurs 9/26/2013 WOD


Clean N Jerk 80%

5x50%, 5x60%, 3x70% (3x5x80%)













WOD: 7 Rounds Timed!

8- Hang Squat Cleans (135/95)

8- Pull Ups

8- Snatches

8- Push Ups

Tuesday, September 24, 2013

FortMyers CrossFitTB Weds 9/25/2013 WOD























Timed

20- Windshield Wipers (each side)

1 Mile Run

18- T2B

800 m Run

16- OH MB Slams

400 m. Run

14- MB Seated Trunk Rotations (each side)

800 m. Run

12- KTE’s

1 Mile Run

Plank Walks down the room and back

FREE SEMINAR- Learn How to Reduce Oxidative Stress




Untitled document





Learn How to Reduce

Oxidative Stress- FREE Seminar


Oct. 12th, 2013

2pm - 3pm


What is Oxidative Stress?



Oxidative Stress is the term used to describe the relentless increase of free radicals in our body that goes along with aging, it's like rusting of our cells. Oxidative Stress is a bigger problem in athletes because our body produces more harmful free radicals the more oxygen we consume.   Traditional anti-oxidants (vitamin C, blueberries, red wine, etc) have been our main source of attacking these bad free radicals. The problem is that traditional anti-oxidants only eliminate a very small amount of free radicals when we have millions in our body. For the first time in our history, you can learn how to activate your body to eliminate a million free radicals every second of every day!













You are cordially invited to learn more about Oxidative Stress and how to combat it from Brent Griffin, Certified Personal Trainer from Naples and Jane Kirkman of Fort Myers.



Please join us on Saturday, October 12th, 2013 here at Cross Fit Thoroughbreds from 2 pm to 3 pm.  Because seating accommodations must be made, please RVSP no later than 9/30/2013.



Please contact Jane Kirkman for details at:

LifeVantage Independent Representative

Cell (239) 292-8364

http://www.janekirkman.com/

http://www.lifevantage.com/

http://www.abcliveit.com/



We highly recommend you save the date and come check this out!

Monday, September 23, 2013

FortMyers CrossFitTB Tues 9/24/2013 WOD

Sumo DL 80%

5x50%, 5x60%, 3x70% (3x5x80%)












WOD: 6 Rounds (30 min. Cap)

5 DL 115/65

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 OH Squats

Sunday, September 22, 2013

FortMyers CrossFitTB Mon. 9/23/2013 WOD


Push Press 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)




WOD: 25 min. AMRAP

500 m. Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups


Check out the newest styles being displayed at:
CrossFit Thoroughbreds


Monday Sept. 23rd, 2013

4pm - 7pm


All CrossFit members receive 20% OFF!



Dona Jo Fitwear offers fashionable and high quality sportswear with colorful prints and innovative designs. Our designs are inspired by the vibrant and free-spirited Brazilian culture and our shoppers (our Jo Jo’s), are just as fashionable, active, and as free-spirited as the line. More than a brand, Dona Jo is the new concept of sportswear!


With an array of bold colors and patterns, our Jo Jo’s can now look chic in every facet of their lives, even at the gym. The unique fabric from Brazil has a 5-way stretch that allows for a one size fits most (0-12) design. Dona Jo fabrics are not just pretty they are functional too – breathable, color-fast, fast drying, and minimizes the appearance of cellulite.

Jo Jo’s be sexy, stylish and beautiful while getting sweaty!
Are you #fashionablyfit?

To see a sneak preview of the Fitwear line please visit 
http://donajofitwear.com/ 



Friday, September 20, 2013

FortMyers CrossFitTB Sat 9/21/2013 WOD


4 Rounds

21-Box Jumps

18-MB Rotational Slams

15-SDLHP

12-Push Press

9 Cal.- Row


Dona Jo Fitwear
Coming to CFTB 

Monday 9-23-13
4pm - 7pm

20% OFF for CrossFit members

Dona Jo Fitwear coming to CFTB


Check out the newest styles being displayed at:
CrossFit Thoroughbreds

Monday Sept. 23rd, 2013
4pm - 7pm


All CrossFit members receive 20% OFF!



Dona Jo Fitwear offers fashionable and high quality sportswear with colorful prints and innovative designs. Our designs are inspired by the vibrant and free-spirited Brazilian culture and our shoppers (our Jo Jo’s), are just as fashionable, active, and as free-spirited as the line. More than a brand, Dona Jo is the new concept of sportswear!


With an array of bold colors and patterns, our Jo Jo’s can now look chic in every facet of their lives, even at the gym. The unique fabric from Brazil has a 5-way stretch that allows for a one size fits most (0-12) design. Dona Jo fabrics are not just pretty they are functional too – breathable, color-fast, fast drying, and minimizes the appearance of cellulite.

Jo Jo’s be sexy, stylish and beautiful while getting sweaty!
Are you #fashionablyfit?

To see a sneak preview of the Fitwear line please visit 
http://donajofitwear.com/ 


Thursday, September 19, 2013

FortMyers CrossFitTB Fri 9/20/2013 WOD


Friday 9/20/2013

DU Practice 15 min.


WOD: 2 Rounds Timed (35 min. Cap)

Burpee Broad Jump down the room & back

50 DU’s or 150

12 Lunges each leg

Bear Crawl down the room & back

Run 400 m.

50 Sit Ups

100 Mountain Climbers (50 each leg)

25 T2B

Wednesday, September 18, 2013

FortMyers CrossFitTB Thurs. 3/19/2013 WOD


Strict Press 55% Bands

10x 50%, 5x60%, (3x8x55%)


WOD: O Squat This (30 min. Cap)

5 Rounds Timed!


10 OH Squats (100/65)

10 Clapping Push Ups

10 Sit Ups

Tuesday, September 17, 2013

FortMyers CrossFitTB wed 9/18/2013 WOD


Back Squat 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)













Good Mornings

4 x 10


WOD: 3 Rounds in 25 min.

50 DU’s or 150 singles

25 KTE’s or 50 Leg Raises

Plate Carry to end of fence & back

Monday, September 16, 2013

FortMyers CrossFitTB Tues. 9/17/2013WOD


Handstand Practice (15 min.)

Weighted Push Ups 5 x 5 HEAVY!! (15 min.)










WOD: 20 min. AMRAP

4 Pull Ups

6 Burpees

8 KB Swings (each Arm) 50/30

Sunday, September 15, 2013

FortMyers CrossFitTB Mon 9/16/2013 WOD


Power or Squat Clean 85%

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















WOD: DT   5 Rounds Timed

12 DL (155/110)

9   Hang Power Cleans (155/110)

6   Push Jerks (155/110)

Friday, September 13, 2013

Thursday, September 12, 2013

FortMyers CrossFitTB Fri. 9/13/2013 WOD

Sumo DL 75%
5 x 50%, 5 x 60%, 3 x 70% (4 x 6 x 75%)




















Accessory: Bear Complex
4 Rounds (10 min CAP)
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Push Jerk

WOD: 10 min. AMRAP
Plyo Lunges x 5 each leg
Seated MB/KB Trunk Rotations x 10 each side
WBS x 10


Tuesday, September 10, 2013

FortMyers CrossFitTB Wed. 9/11/2013 WOD

Strength: DB/KB Plank Rows 10, 8, 6, 2 x 4, 2 x 3, 2 x 2 HEAVY!!

Accessory: Assisted or Weighted Pull Ups 15, 12, 9, 6, 3, 1

WOD: Tabata
Band Trunk Rotations
MB Slams
KTE’s
Supermans
Lateral Plank Walks

video

Just a little 7am fun!
Just like being a kid again!