HAPPY NEW YEAR!
NO CLASSES!!
GYM CLOSED!!
Wednesday, December 31, 2014
Tuesday, December 30, 2014
FortMyers CrossFit Thoroughbreds 12/31/2014 Mon. WOD
HAPPY NEW YEAR!!!
NO EVENING CLASSES!
ONLY MORNING CLASSES!!
Strength Accessory:
Group A: 10 x Sprint to end of fence – walk back to
recover
Group B:
3 x 15 weighted GHD Sit Ups
3 x 1 min Lat Plank each side
WOD: Hero WOD “Paul” 5 Rounds for time (25 min cap)
50 x DU (150 Singles)
35 x KTE
OH Plate Carry (45/25) 100 m.
Cardioholics 12/31/14 Day 4: Wednesday
HAPPY NEW YEAR!
Morning Class ONLY!
No Evening Class Tonight!
Group A: 10 x
Sprint to end of fence – walk back to recover
Group B:
3 x 15 weighted
GHD Sit Ups
3 x 1 min Lat.
Plank each side
WOD:
Hero WOD “Paul” 5 Rounds for time (25 min cap)
50 x DU (150
Singles)
35 x KTE
OH Plate Carry
(45/25) 100 m.
HORSE POWER 5am & 7pm Wed 12/31/14 WOD:
Happy New Year!!
Morning Class Only!
No Night Class Tonight!
Strength:
Sumo Deadlift 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength
Accessory:
Heavy DB Row 6 x 5
SDLHP 2 x 5, 2 x 4, 3 x 3, 4 x 2
Single Arm HEAVY KB Swings 5 x 5 each arm increase
weight each round
Monday, December 29, 2014
FortMyers CrossFit Thoroughbreds 12/30/2014 WOD
Strength: Sumo Deadlift 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: heavy DB Row 5 x 5
WOD: 3 Rounds
20 SDLHP (95/65)
25 lat Jumps over BB
30 KB Swings
Rest 1 min between rounds!
Cardioholics 12/30/14 Day 4: Tuesday
WOD: (Finish 1 exercise before moving to the
next)
Run 1 mile
Tire
Flips x 60
Run 800 m.
GHD Hypers
or Superman’s x 60
Run 400 m.
Sit Up
x 60
Run to 200 m.
HORSE POWER 5am & 7pm Tues 12/30/14 WOD:
Strength: Front Squat with bands 85%
5x50%, 5x65%, 3x75% (4x4x85%)
Strength
Accessory:
Weighted Step Ups 10 8 6 4 2
Hang Power Cleans 5 x 60%, 4 x 70%, 2 x 3 x80%, 2 x
2 x90%
Sunday, December 28, 2014
FortMyers CrossFit Thoroughbreds 12/29/2014 Mon. WOD
Strength: Bench Press 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: Ring Dips 10, 8, 6, 4, 2
increase weight
WOD #1: 5 min AMRAP:
10 x Push Ups (Hands on red plate)
10 x Air Squat
WOD: #2 5 min AMRAP:
10 HR Burpees
50 DU’s (100 Singles)
WOD: #3 5 min AMRAP
10 Lunges each leg
10 Grasshoppers each side
Cardioholics 12/29/14 Day 4: Monday
Score= Total distance for Bike & Rower
combined!
Teams of 2:
6 rounds each (switch after each 1 min. bike)
Partner 1:
Bike 1 min. @ 22 mph
Partner 2:
AMRAP Burpees
Teams of 2:
6 rounds each (switch after each 1 min. row)
Partner 1:
Row 1 min. @ 22 spm (Pace 2:00 or less)
Partner 2:
Bear Crawl for distance
HORSE POWER 5am & 7pm Mon 12/29/14 WOD:
Strength:
Strength: Bench Press 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength
Accessory:
Incline Bench Press w/Bands: Purple
Band x 10, 40% + Band x 8, 50% + Band x 6,
60% + Band x 4
Weighted Dips 10 x 3-4 reps HEAVY
Pull Ups 5 x 10
Pull Ups 5 x 10
Thursday, December 25, 2014
Wednesday, December 24, 2014
Tuesday, December 23, 2014
FortMyers CrossFit Thoroughbreds 12/24/2014 Wends. WOD
NO EVENING CLASSES for Christmas Eve!!
MORNING CLASSES ONLY!!
Strength Accessory:
2 mile Run for time
WOD: For Time! (25 min cap)
5 10 15 20 15 10 5
Cal. Row
Box Jumps
Superman
KB Swings (HEAVY)
Cardioholics 12/24/14 Day 3: Wednesday
Morning Class Only!
No Evening Class!
Christmas Eve!!!
WOD: 2- Teams
25 min.
AMRAP! Most rounds wins!!
KB
Shuttle Run (20, 30, 40, 50)
Small
Hurdle Jumps
Row 200 m.
HORSE POWER 5am & 7pm Wed 12/24/14 WOD:
Morning Class Only! No Night Class Tonight!
Christmas Eve!!
Partner Training:
Row until partner finishes Tire flips & box jumps.
Complete as many calories on the rower as possible for score!
4-Rounds each partner
Row-Calories
Tire Flips- 100’
Box Jumps x 10
Bike until partner finishes Farmers Carry.
Complete as many calories on the bike as possible for score!
4-Rounds each partner
Farmers Carry
Bike
Need some last minute gift ideas?
Need some last minute gift ideas?
CrossFit Thoroughbreds has you covered.
Pick up mens t-shirts and ladies tank tops for $25 each.
Don't forget to pick up a new WOD Book to track all your progress in 2015.
WOD Books for only $25
WOD Book + Shirt for only $40
Men's T-Shirt
Women's Tank Top
WOD Book
Exercise Instructions & Personal Records
CrossFit Main Site WOD's
Out of Town Travel WOD's
Blank Pages to Record Each Day's WOD
Monday, December 22, 2014
FortMyers CrossFit Thoroughbreds 12/23/2014 Tues. WOD
Strength: Push Press or Push Jerk 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: Muscle Up Practice
WOD: For Time…
Buy in: 400m Run
21 15 9
HR Push Ups
Sit Ups weighted (45/25)
Lat. Burpees over plate
Cash Out: 400m Run
Cardioholics 12/23/14 Day 2: Tuesday
Teams of 4:
3 Rounds timed!
400 m. MB Indian Run
Bike 1 min. each for max calories
Buddy Carry 100 m. (Modify with
barbell carry 100 lbs.)
HORSE POWER 5am & 7pm Tues 12/23/14 WOD:
Strength:
Bench Press w/Bands: Purple Band x 10,
45% + Band x 8, 55% + Band x 6,
65% + Band x 4
Strength
Accessory:
Push Press 6 x 5 x 75% reps HEAVY
BB Rack High Pulls x 10, 8, 2 x 6, 2 x
4 HEAVY
Band Triceps Press Downs 4 x 10
Band Triceps Press Downs 4 x 10
Sunday, December 21, 2014
FortMyers CrossFit Thoroughbreds 12/22/2014 Mon. WOD
Strength: OH Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: BB Lunges 10, 8, 6, 4, 2
Heavy, Increase weight
WOD:
60 DU’s
3 Snatches (HEAVY – or switch to Power Clean)
30 WBS’s (15 T2B group B)
6 Snatches
15 T2B (30 WBS’s group B)
9 Snatches
15 T2B (30 WBS’s group B)
6 Snatches
30 WBS’s (15 T2B group B)
3 Snatches
60 DU’s
Cardioholics 12/22/14 Day 1: Monday
Timed!
Row 100 m.
Jump
Rope 100 or 25 DU’s
O.H.
Plate Carry to 41 & Back
Row 200 m.
Jump
Rope 200 or 75 DU’s
O.H.
Plate Carry to 400 m.
Row 300 m.
Jump
Rope 300 or 100 DU’s
O.H. Plate Carry to 800 m.
HORSE POWER 5am & 7pm Mon 12/22/14 WOD:
Strength: Superset
Back Squat & Deadlift Rest 1-2 min. between each superset!
Back Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Deadlift 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength
Accessory:
Superset Lunges &
Yoke Carry Rest 1-2 min. between each superset!
BB Walking Lunges: 100’ Heavy, Increase weight each
round
Yoke Carry 100’ Heavy Increase weight each round
Thursday, December 18, 2014
FortMyers CrossFit Thoroughbreds 12/19/2014 Fri. WOD
Strength Accessory:
KB/DB Windmills 10, 8, 4 each side
1000 m Row for time
WOD: Tabata 20 sec on 10 sec off – 8 Rounds per
station – 1 min to switch
Mountain Climbers
Burpees
Plank Walk (alt – Right and Left)
Hollow Body Plank
Tuck Jumps
HORSE POWER 5am Fri. 12/19/14 WOD:
Strength
Core & Conditioning:
KB/DB Windmills 10, 8, 4 each side increase weight
each set
HEAVY TGU’s
4 x 2 each side
Sled Push 100’ + Sprint back to start (Rest 2 min.
x 4 rounds)
Yoke Zercher Carry 100’ (Rest 2 min. x 4 rounds)
Wednesday, December 17, 2014
FortMyers CrossFit Thoroughbreds 12/18/2014 Thurs. WOD
Strength: Snatch 85%
5x50%, 5x65%, 3x75% (4x4x85%)
Strength Accessory: Good Mornings 3 x 10 & warm
up for DL!
WOD: 5, 4, 3, 2, 1 for time (25 min cap)
x Sumo DL (use 85% of max)
x Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
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