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
Monday, January 12, 2015
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
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)
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