Tuesday, September 30, 2014

FortMyers CrossFit Thoroughbreds 10/1/2014 Wends. WOD

Strength Accessory:











1 mile Run Test

Practice Kipping or Muscle Ups

WOD: for time
500m Row
30 KTE’s
30 KB Swings
100 Lat Hurdle Jumps (total jumps)

250m Row
20 KTE’s
20 KB Swings
50 Lat Hurdle Jumps (total jumps)

100m Row
10 KTE’s
10 KB Swings

25 Lat Hurdle Jumps (total jumps)

Monday, September 29, 2014

FortMyers CrossFit Thoroughbreds 9/30/2014 Tues. WOD

Strength: Bench Press 1 RM Test!
5x50%, 5x60%, 3x65%, 3x70%, 2x80%,
 1x90%, 1x95%

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: 15 min AMRAP:
10 HR Push Ups
10 Pull Ups
10 Superman

10 Mountain Climbers (each leg)

Sunday, September 28, 2014

FortMyers CrossFit Thoroughbreds 9/29/2014 Mon. WOD

Strength: Back Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)

WOD:
5 Min AMRAP
5x Situ Ups
10x Air Squats
15x Double Unders

***Rest 2 Minutes***

5 Min AMRAP
5x Burpees
10x Lunges (Alt. Legs)
15x Double Unders


Friday, September 26, 2014

Thursday, September 25, 2014

Fort Myers CrossFit Thoroughbreds Fri 9/26/14 WOD

Strength Accessory:
Rope Climb x 6
Over/Under Hurdle with KB x 6 each side
TGU’s 6 x 1 each side – as HEAVY as possible


WOD: For total working time and DU score
90 sec ME DU’s
No Rest!
Run 1 mile
100 DU’s

Run 400m 

Wednesday, September 24, 2014

Fort Myers CrossFit Thoroughbreds Thrs 9/25/14 WOD:

Strength: Sumo Deadlift 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory: Cleans - Practice Form & Technique light

WOD: “Chief” 5 Rounds for time
3 min AMRAP:
3 Cleans (135/95)
6 Push Ups
9 Squats

Rest 1 min between rounds!!

Tuesday, September 23, 2014

Fort Myers CrossFit Thoroughbreds Wed 9/24/14 WOD:

Strength Accessory:
500m Row TEST x 2





Handstand practice, Advanced Shoulder Touches 4 x max reps
8 Rounds Tabata Hollow Rock (20sec on/ 10 sec off)

WOD: for time
Buy In: 50 KBS

3 Rounds:
Plank Walk down the room (advanced: Handstand Walk)
15 T2B

Cash Out 50 KBS

Monday, September 22, 2014

Fort Myers CrossFit Thoroughbreds Tues 9/23/14 WOD:

Strength: Back squat 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)























Strength Accessory: OH Squat 5 5 5 5 – work on technique

WOD: 50 40 30 20 10
Lunges
Sit Ups
Squat Jumps

Hypers

Sunday, September 21, 2014

FortMyers CrossFit Thoroughbreds 9/22/2014 Mon. WOD

Strength: Bench Press 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: Heavy DB Rows 5 x 5 each arm
15 10 10 5 5

WOD: “DT” 5 Rounds
12 DL 155/105
9 HPC

6 Push Jerk

Friday, September 19, 2014

Wednesday, September 17, 2014

FortMyers CrossFitTB 9/18/2014 Thurs. WOD

40 min. CAP
Bench Press 70% of 1 RM x 5
Row 200 m.
KB Swing x 20 (50/30)
Plank Rows x 10 each arm (HEAVY)






Crossfit Thoroughbreds Receives 2014 Best of Fort Myers Award

Crossfit Thoroughbreds Receives 2014 Best of Fort Myers Award




Fort Myers Award Program Honors the Achievement

FORT MYERS September 10, 2014 -- Crossfit Thoroughbreds has been selected for the 2014 Best of Fort Myers Award in the Weight Loss & Control Programs category by the Fort Myers Award Program.


Each year, the Fort Myers Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Fort Myers area a great place to live, work and play.


Various sources of information were gathered and analyzed to choose the winners in each category. The 2014 Fort Myers Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Fort Myers Award Program and data provided by third parties.


About Fort Myers Award Program
The Fort Myers Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Fort Myers area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.


The Fort Myers Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.
SOURCE: Fort Myers Award Program

CONTACT:
Fort Myers Award Program
Email: PublicRelations@localawards.org
URL: http://www.localawards.org

Tuesday, September 16, 2014

FortMyers CrossFitTB 9/17/2014 Wends. WOD

Strength: Front Squat 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory:
Weighted Lunges 10 8 6 4 2 (each leg)

WOD: for time – 25 min cap
1 mile Run
50 Sit Ups
25 Burpee Box Jumps
25 Back Squats (135/95)
800m Run
50 Sit Ups
25 Burpee Box Jumps
25 Back Squats (135/95)


Monday, September 15, 2014

FortMyers CrossFitTB 9/16/2014 Tues. WOD

Strength: Push Press 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory:
3 Rounds:
Lateral DB Raises x 10
Posterior Fly x10

WOD: For total working time and completed reps
Buy In: 400m Run
10 min AMRAP
30 DU’s
10 HR Push Ups
5 Snatches (95/65)
Cash Out: 400m Run



FortMyers CrossFitTB 9/15/2014 Mon. WOD

Strength: Deadlift 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory: weighted Pull Ups 3 3 2 2 1 1

WOD: 3 Rounds
20 SDLHP (95/65)
25 lat Jumps over BB
30 KB Swings

Rest 1 min between rounds! 

Thursday, September 11, 2014

Wednesday, September 10, 2014

FortMyers CrossFitTB 9/11/2014 Thurs. WOD

NOTICE: No 4:00pm Class Today!!
Coach Darian and Coach Jeremy will be in Minnesota from 9-11-14 thru 9-15-14 for Darian to compete in the Granite Games.


Strength: Pistols 4 4 4 4 4 each leg – slow
Modify with weighted Lunges 5 x 10/leg




WOD: For Time! (25 min cap)
5, 10, 15, 20, 25, 20, 15, 10, 5
Cal. Row
Box Jumps
Superman
KB Swings











Tuesday, September 9, 2014

FortMyers CrossFitTB 9/10/2014 Wends. WOD

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

Strength Accessory: Push Jerk 2 2 2 2 2

WOD: For Time…
Buy in: 400m Run
21 15 9
Push Ups, CTB Pull Ups
Cash Out: 400m Run


Monday, September 8, 2014

FortMyers CrossFitTB 9/9/2014 Tues. WOD

Strength Accessory:
5 Rounds
5 Cone Suicide & Ladder Drills x 2  
BB Roll Outs 3 x 10
Muscle Ups Practice

WOD: Hero WOD “Paul” 5 Rounds for time (25 min cap)
50 x DU (150 Singles)
35 x KTE

400m OH Plate Carry (45/25)

Sunday, September 7, 2014

FortMyers CrossFitTB 9/8/2014 Mon. WOD

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

Strength Accessory: Cleans 1 1 1 1 1

WOD: Hero WOD: “Tommy Mac” – 25 min cap
2 Rounds for time:
12 Burpees, 12 Thrusters (115/75)
12 Burpees, 12 Power Snatch
12 Burpees, 12 Push Jerk
12 Burpees, 12 Hang Squat Clean
12 Burpees, 12 OH Squat

Scaled version:
2 Rounds
12 Burpees, 12 Thrusters
12 Burpees, 12 Power Clean
12 Burpees, 12 Front Squat
12 Burpees, 12 Push Jerk
12 Burpees, 12 DL




Friday, September 5, 2014

FortMyers CrossFitTB 9/6/2014 Sat. WOD

Teams of 2 (45 min cap)
200m Tire Flip  (3 stations)
One person back peddles to 41 the other runs forward – switch on the way back x 4
OH Plate Carry 400m switch as needed (one plate per team) (45/25) 
10 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) one person works one rests – split up reps any way!!

Finish with a 1 mile Run!


Thursday, September 4, 2014

FortMyers CrossFitTB 9/5/2014 Fri. WOD

Strength Accessory: Push Ups weighted 10 10 8 8 4 4
KB/DB Windmills 10 10 8 8 4 4
Handstand Hold 3 x max time (work with a partner! To scale: Pike Position with feet on bench)
WOD: Tabata 20 sec on 10 sec off – 8 Rounds per station – 1 min to switch
Mountain Climbers
Plank Walk (alt – Right and Left)
Burpees
Row
Tuck Jumps


Wednesday, September 3, 2014

FortMyers CrossFitTB 9/4/2014 Thurs. WOD

Strength: Front Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: Snatch (Squat or Power)
2 2 2 2 2
WOD: “Fran” for time
21 15 9
Thrusters (95/65), Pull Ups




Tuesday, September 2, 2014

FortMyers CrossFitTB 9/3/2014 Wends. WOD

Strength Accessory:
2x2min Plank
100 DU’s or practice!!
2x1 min Hollow Plank
3x10 Strict T2B
WOD:
Run 400m for time
Multiply Run time in seconds by 2 = meters to Row
Divide Run time by 2 = total reps seated MB Trunk Rotations



Goal: 5 Rounds – 25 min cap

Monday, September 1, 2014

FortMyers CrossFitTB 9/2/2014 Tues. WOD

Strength: DL 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: SDLHP 2 2 2 2 2
WOD#1: 5 min AMRAP – Ladder 1,2,3,4,5…
OH Lunges, lat Burpees over plate
WOD#2: 5 min AMRAP – Ladder 1,2,3,4,5…
BW Squats, Sit Ups
WOD#3: 5 min AMRAP – Ladder 1,2,3,4,5…


Box Jumps, KB Swings