Sunday, November 30, 2014

Fort Myers CrossFit Thoroughbreds Mon 12/1/14 WOD:


CrossFit Thoroughbreds 
Bring A Friend Day




Partner WOD: 2 people per team
7 min AMRAP at each station
3 min rest between stations
Score  is total reps for all stations

Station 1:
10 cal row each
10 x wall balls each

Station 2:
Plate Carry: 1 lap around room
Push ups: AMRAP while until partner returns from carry

Station 3:
5 x Lunges per side each
5 x Burpees each

Station 4:
5 x Tire flips each
5 x burpees each

HORSE POWER 5am & 7pm Mon 12/1/14



Strength:
Cleans (Barbell, Dumbbell or Log) 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Deadlift 2 x 6 x 60%, 2 x 5 x 70%, 4 x 4 x 85%

100’ Hand Over Hand Rope Sled Pull 275-375 lbs. x 4 rounds


GHD Hypers weighted with Knee Flexion 4 x 10

Cardioholics 12/1/14 Day 1: Monday


Team WOD: 40 min. CAP!
WOD : 5 Rounds

Run to back fence then do 10 Jump Squats
Run the remaining 400 m. loop then do 10 lunges each leg

Sled push 100’ in gym

Thursday, November 27, 2014

Fort Myers CrossFit Thoroughbreds Fri 11/28/14 WOD:

 IMPORTANT: Please Read!! 
5am, 6am and 7am Classes Cancelled for Today!


Only ONE 8:00am Boot Camp Class Today!




WOD: 3 Rounds
1 min stations, 30 sec rest

MB Rotational Slams
Mountain Climbers
Tire Flips
Burpee Broad Jumps
Row for calories

KB Swings

HORSE POWER 5am Fri 11/28/14



Strength Core & Conditioning:
MB Chest Pass 100’ at the end pick up the ball and sprint back to start x 2
MB OH Pass 100’ at the end pick up the ball and sprint back to start x 2

5 Rounds:
Row 250 m. Sprint
MB Trunk Rotations 5 x 10/side

One Round Timed!
OH Plate Carry 100 m.
1 min Plank
OH Plate Carry 200 m.
2 min Plank
OH Plate Carry 300 m.
3 min. Plank


Wednesday, November 26, 2014

Thoroughbred Throwdown Competition WOD's & Standards

Thoroughbred Throwdown Competition WOD's & Standards
Saturday Dec. 13th, 2014
10:00am

CALLING ALL THOROUGHBREDS' MEMBERS

We are excited to announce that we will be holding our first in-house competition. There will be:

Men and Women Beginner, Scaled and RX Divisions

Prizes: First Place receives a medal and prize bag
Second and Third Place receives a medal

Entry Fee: $5.00

Get in the holiday spirit by wearing your craziest Christmas colors, outfit, socks, etc. 

Contact Jeremy Barnett at 239-851-3940 or Arielle Poulos at 239-560-4449 to register.




WOD 1: “Oh My Quad”
10 Minute time cap 

The row and burpees will be performed before each set of cleans/deadlifts.  Burpees will be over the bar. Chest must touch floor for each burpee. If the chest does not touch the floor it will be considered a "NO REP"!!  The cleans/deadlifts must have full extension at the top.
Cleans will be performed as "Squat Cleans". 

No Power Cleans! A Power Clean will be considered a "NO REP"!



RX Men
Rx Women
Scaled Men
Scaled Women
Beginner Men
Beginner Women
Row
250m
250m
250m
250m
100m
100m
Burpees over the bar
2
2
2
2
2
2
Cleans
155 – 5 reps
185 – 4 reps
205 – 3 reps
225 – 2 reps
245 – 1 rep
65 – 5 reps
85 – 4 reps
105 – 3 reps
115 – 2 reps
135 – 1 rep
95 – 5 reps
115 – 4 reps
135 – 3 reps
155 – 2 reps
185 – 1 rep
45 – 5 reps
65 – 4 reps
85 – 3 reps
95 – 2 reps
105 – 1 rep


Deadlifts




115 – 5 reps
135 – 4 reps
155 – 3 reps
185 – 2 reps
205 – 1 rep
65 – 5 reps
85 – 4 reps
105 – 3 reps
115 – 2 reps
135 – 1 rep





WOD 2: Ball Out ‘til You Fall Out
7 Minute Time Cap

200m OH Plate carry.  Anytime the plate hits the ground there is a 10 body weight squat penalty.  Plate must be held over head. Plate can not be rested on head or on shoulders. Resting the plate on the shoulders or on the head will carry a 10 body weight squat penalty.  Once the plate carry is complete use the remaining time to do as many Wall Ball Shots as possible.  

Note: the distance for Beginners is to the end of the fence and back for the OH plate carry.

Rx Men 45# plate/20# MB
Rx Women 25# plate/14# MB
Scaled Men 45# plate/14# MB
Scaled Women 25# plate/10# MB
Beginner Men 25# plate/14# MB
Beginner Women 15# plate/10# MB




WOD 3: “Chip This”
10 Min Time Cap

Push Press: Hips and knees must be locked out. Arms must be fully extended with elbows in line or slightly behind ears.

DU's: The rope must pass 2 x's under the feet before the feet land on the ground.

T2B: Both feet (toes) must touch the bar at the same time. Only one foot touching the bar or not touching the bar at all will be considered a "NO REP"!

C2B: Chest must come in contact with the bar each rep. If the chest does not touch the bar it will be considered a "NO REP"!



RX Men
Rx Women
Scaled Men
Scaled Women
Beginner Men
Beginner Women
Push Press
155# x 30 reps
105# x 30 reps
115# x 25 reps
75# - 25 reps
75# - 20 reps
45# - 20 reps
Jump Rope
30 DUs
30 DUS
75 singles
75 singles
60 singles
60 singles
Abs
T2B x 30
T2B x 30
KTE x 25
KTE x 25
Sit ups x 20
Sit ups x 20
Jump Rope
30 DUs
30 DUS
75 singles
75 singles
60 singles
60 singles
Pull
C2B Pull up x 30
Chin over Bar Pull Up x 30
Chin over Bar Pull up x 25
Ring Rows x 25
Ring Rows x 20
Ring Rows x 20

Fort Myers CrossFit Thoroughbreds Thrs 11/27/14 WOD:


Happy Thanksgiving! 

No Classes today!
GYM CLOSED!!!



At Home Fat Burning WOD: Complete 2 Rounds Timed!
Lunges x 50 (25/leg)
Push Ups x 50
Sit Ups x 50
Squats x 50

Burpees x 50

Bring a Friend Day is Almost Here!!

CrossFit Thoroughbreds 
Bring A Friend Day


Remember to invite all your friends and family on Dec. 1st, 2014 for our Bring a Friend Day!

Friends and family train for FREE on Dec. 1st.

Partner FUN WOD: 
WOD will be geared towards all levels of fitness!

Mon. 12/1/2014
5am, 6am, 7am, 8am
5pm, 6pm, 7pm

CrossFit Thoroughbreds
Friend Day Special OFFER!!!!


Bring a friend to sign up during friend day and you'll
receive your Jan. 2015 CrossFit membership for 50% OFF!

Your friends, family and co-workers will receive:
A one time only 1-Month 50% OFF CrossFit Membership
when they sign up after the WOD. 


**Offer only Valid 12/1/2014**
Ask Jeremy for details.

Bring all your friends and Family to show them what we do!

Please see Jeremy to register your friend or family member for the Friends & Family Day Event.
We will need to know how many guests each member will be bringing and to what class hour.

Sign Ups End: Friday 12/28/2014

Call 239-851-3940 or email CrossFitTB@yahoo.com for more details.

HORSE POWER 5am & 7pm Thrs 11/27/14



Strength Accessory:

Strict Press x 80%
5x50%, 5x60%, 3x70%, 2 x 75%, (4 x 4 x 80%)

Ring Dips x 5 + L-Sit 10 – 30 sec 4 Sets

Weighted Push Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Weighted Sit Ups 10 x 10

Finish one set of pushups then immediately finish one set of sit ups

Cardioholics 11/27/14 Day 4: Thursday



HAPPY THANKSGIVING!
GYM CLOSED!!


Tuesday, November 25, 2014

Fort Myers CrossFit Thoroughbreds Wed 11/26/14 WOD:


Strength Accessory:
Weighted V-Ups 4 x 10 heavy
Strict T2B 4 x 10
GHD Hip Extension 4 x 10
DB seated Trunk Rotation 4 x 10 heavy

WOD:  12 min AMRAP Ladder 1,2,3,4,5…
KB Swings
DU’s 
Burpees

***No Rest***

1 mile Run

HORSE POWER 5am & 7pm Wed 11/26/14



Strength:
Deadlift 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Weighted Pull Ups 5 5 4 4 3 2 1

4 Rounds
KB Swings + Box Jumps x 10 each


BB Clean x 5 x 5 @ 75%

Cardioholics 11/26/14 Day 3: Wednesday


5 min. rest between each AMRAP!
AMRAP in 10 min.
KB Swings x 10
Sit Ups x 10


AMRAP in 10 min.
Burpees x 10
KTE’s x 10


AMRAP in 10 min.
Jump Rope x 50

MB Rotational Slams x 10 each side


Monday, November 24, 2014

Fort Myers CrossFit Thoroughbreds Tues 11/25/14 WOD:


Strength:  Strict Press 80%
5x50%, 5x60%, 3x70% (3x5x80%)

WOD: 6 Rounds NFT
1 Rope Climb
10 HR Push Ups or Handstand Push Ups
150 m Row Sprint
5 Ring Dips

5 Push Jerks (135/95)

HORSE POWER 5am & 7pm Tues 11/25/14



Strength:
Bench Press 80%
5x50%, 5x60%, 3x70%, 2 x 75%, (4 x 4 x 80%)

DB Snatch 5 4 3 2 2 1 1 each side

Push Press @ 80% of 1 RM 10 min. EMOM x 3

Leg raises x 4 x 20

Seated MB Trunk Rotations x 4 x 20/side

Cardioholics 11/25/14 Day 2: Tuesday


Timed!
Run 200 m.
Plate Carry 200 m.

Run 400 m.
Plate Carry 400 m.

Run 600 m.
Plate Carry 600 m.

Run 800 m.

Plate Carry 800 m.

Sunday, November 23, 2014

Fort Myers CrossFit Thoroughbreds Mon 11/24/14 WOD:


Strength: Cleans (Squat or Power) 80%
5x50%, 5x60%, 3x70% (3x5x80%)
Strength Accessory: Deficit Deadlift 5 x 5 start with 50% of 1RM

WOD: For Time
Buy In: 50 Sit Ups

4 Rounds of:
Run 400m
10 x DL (95/65)
10 x Hang Power Snatch


Cash Out: 50 Sit Ups

HORSE POWER 5am & 7pm Mon 11/24/14



Strength: 

Back Squat 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Heavy Lunges 8 x 5 each leg
Front Squat x 5 @ 80% EMOM for 10 min

Cardioholics: 11/24/14 Day 1: Monday


Airdyne Tabata 20 sec. work, 10 sec. Rest (8-rounds)
Row Tabata 20 sec. work, 10 sec. Rest (8-rounds) for total calories
MB Seated Rotations Tabata 20 sec. work, 10 sec. Rest (8-rounds)

Rest 2 min. stretch legs and calves then complete:

4 rounds:

25 yrd sprints rest 1 min. between rounds

Friday, November 21, 2014

Fort Myers CrossFit Thoroughbreds Sat. 11/22/14 WOD:

Reminder:
This Sat. 11-22-14 Beach Boot Camp
Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!
Meet behind the Junkanoo on Ft. Myers Beach at 9am.

9:00am Parking fees will be $7 (Get there before 8:30am)


Gym will be closed this Saturday! 
No Olympic Weightlifting Class!



Thursday, November 20, 2014

FortMyers CrossFit Thoroughbreds 11/21/2014 Fri. WOD

Reminder:
This Sat. 11-22-14 Beach Boot Camp
Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!
Meet behind the Junkanoo on Ft. Myers Beach at 9am.

9:00am Parking fees will be $7 (Get there before 8:30am)

Gym will be closed this Saturday! 


No Olympic Weightlifting Class!


Strength Accessory:
KB Cleans 5 x 5 each side – increase weight each round
Plank Row 10 8 6 4 2 each side – increase weight each round
L-Sit 4 x 10 – 30 sec

WOD: Death by Burpee
Start with 3 burpees in the first minute and add a burpee every minute until you can’t complete all the reps within the minute.
Score = last round with all burpees completed


HORSE POWER 5am Fri 11/21/14



Strength Core & Conditioning:

2 x 500m Row SPRINT!
Hip Bridges 3 x 10
2 x 1 min Plank - lift opposite arm and leg
1 min Lateral Plank each side

Tabata 20 on 10 off 8 Rounds each
KBS (53-50/35-30)
Plyo Lunges
MB Seated Trunk Rotations

DU’s or Singles

Wednesday, November 19, 2014

Fort Myers CrossFit Thoroughbreds 11/20/2014 Thurs. WOD:

Reminder:
This Sat. 11-22-14 Beach Boot Camp
Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!
Meet behind the Junkanoo on Ft. Myers Beach at 9am.

Gym will be closed this Saturday! 


No Olympic Weightlifting Class!


Strength: Bench Press 75%
5x50%, 5x60%, 3x70% (4x6x75%)


Strength Accessory:
DB Snatch 5 4 3 2 2 1 1 each side

WOD: “Jack” 20 min AMRAP (see WOD Book)
10 x Push Press
10 x KB Swings
10 x Box Jumps







HORSE POWER 5am & 7pm Thrs 11/20/14

Reminder:
This Sat. 11-22-14 Beach Boot Camp
Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!
Meet behind the Junkanoo on Ft. Myers Beach at 9am.

Gym will be closed this Saturday! 
No Olympic Weightlifting Class!






Strength: OH Squat 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Heavy Thrusters 5, 4, 3, 2, 1

3 Rounds each
Lateral Shoulder Raises x 10
Front Shoulder Raises x 10

Biceps Curls 4 x 10