FortMyers CrossFit Thoroughbreds 11/1/2014 Sat. WOD

"MURPH"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

Mini Murph:

800m Run

70 Pull Ups

150 Push Ups

200 Squats

800m Run

Micro Murph:

400m Run

40 Pull Ups

80 Push Ups

100 Squats

400m Run

5pm Halloween Team WOD!

Meet us tonight from 5-7 for our Halloween Team WOD. 

Feel free to dress up in your favorite Halloween costume. See you tonight!

Horror Movie Team WOD:

Scene 1: Hold on for your life...

Everybody is going to hold on to the pull up bar for max time

Scene 2: Save your team member...and don’t trip

Sprint to every mat and complete a burpee on your way to pick up your team member on the other end to carry (ore wheelbarrel) to safety! Tag the next team and start a 400m Run with your team member (next round switch)

3 Rounds each team member

Scene 3: 666

13 Rounds each team member - one person goes through a round then switch

6 x DL (95/65)

6 x KBS (53-50/35-30)

6 x Sit Ups

Scene 4: Don’t split up!

2 person 1300m BB Carry (135/95 – Scaled 95/65 – mini 55/35)- Group has to stay together to survive

Anytime a BB touches the ground the whole group has to put their BB down and complete 13 BW Squats, 13 Squat Jumps, 13 Lunges and 13 Push Ups. One person will do the movements the other will be in a plank position with hands on the bar - then switch

Bonus Scene: Don’t touch the ground if you want to escape....

Team uses 3 plates (45/25) to get down the room and back as quickly as possible. Each member stands on a plate and the team must work together to move the third plate from the back to the front so that they can continue advancing forward. (If your team touches the ground - start over!!)

FortMyers CrossFit Thoroughbreds 10/31/2014 Fri. WOD

Strength Accessory:

3 x 10 GHD weighted Hypers

3 x 10 KB/DB Windmills (each side)

3 x 10 DB Step Ups

3 x 10 Sledge Hammer Swings each side

WOD:

6 Rounds

Farmers Carry to 41 and back

100 Mountain Climbers

FortMyers CrossFit Thoroughbreds 10/30/2014 Thurs. WOD

Strength: Bench Press 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Strength Accessory: 2 Rounds

Push Ups: 10 x weighted, 10 x on MB’s, 10 x w/feet elevated

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

FortMyers CrossFit Thoroughbreds 10/29/2014 Wends. WOD

Strength: Deadlift 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Strength Accessory:

Posterior Fly x 10 – 3 Rounds

V-Ups x 5 – 4 Rounds

WOD: “The Crippler” for time

30 x Back Squat (225/155) or use 70% of your max

Run 1 mile

FortMyers CrossFit Thoroughbreds 10/28/2014 Tues. WOD

30 min. AMRAP!

Push Press x (135/95) x 10 reps

Run 400 m.

Burpees x 10

MB Rotational Slams x 10 each side

Remaining time work out foam rolling/stretching

FortMyers CrossFit Thoroughbreds 10/27/2014 Mon. WOD

Strength:

5 x Farmers Carry HEAVY! Black Mats - length of the room

5 x Sled Push down Heavy

5 x Rope Climbs

WOD: 20 min time cap

Run 1 mile

AMRAP (with remainder of 20 min)

5 Thrusters (95/65)

5 SDLHP

25 lat Jumps over Bar 

Awesome new program Coming Nov. 3rd.

Cardioholics- "Get Addicted"

Cardioholics is a 60 min. cardiovascular and core conditioning class geared towards improving your overall cardiovascular conditioning, strengthening your core and burning serious calories.

If you're training for a 5K, 10K, Triathlon, Marathon, Spartan Race or just want to improve your overall endurance and stamina while burning tons of calories then you need to become a Cardioholic!

You need to Get Addicted!

Beginning Nov. 3rd, 2014
Class Hours: Mon. - Thrs. 5:00am & 7:00pm

FortMyers CrossFit Thoroughbreds 10/25/2014 Sat. WOD

Teams of 2. One person working at a time

150 cal Row

150 WBS

400m BB OH Carry - 10 x Push Press/Jerk every 50 steps

150 SDLHP

150 Hurdle Jumps (each side)

Finish with a 1 mile run 

45 min time cap!!

FortMyers CrossFit Thoroughbreds 10/24/2014 Fri. WOD

Strength Accessory:

5 x 5 Cone Suicide (Rest as needed!!)

5 x 5 KB/DB Windmill (each arm)

4 x 1 min Plank with one leg elevated (switch leg after 30 sec)

4 x 10 Ice Skaters (each leg)

WOD: Tabata (20 sec work/10 sec rest) 8 Rounds each station (1 min to switch)

Plank Walk

Row

Mountain Climbers

Sit Ups

Jump Rope  

FortMyers CrossFit Thoroughbreds 10/23/2014 Thurs. WOD

Strength: 10, 8, 6, 4, 2, 2, 2

SDLHP

Weighted Dips

Increase weight!

WOD: EMOM 3 Burpees (25 min cap)

2 Rounds

20 T2B

20 Push Press/Jerk (65/45)

20 Lunges (each leg)

2 Rope Climbs

20 Squats

Fort Myers CrossFit Thoroughbreds 10-22-14 Wed. WOD

Tabata: 20 sec of work, 10 sec of rest (8 rounds each exercise)
1 min rest between rounds

SCORE= Total calories for the bike & row combined!

Row total calories
MB Rotational Slams
Bike total calories
Burpees
Famers Carry 100 m. in gym

Support "Super Sam"

Support "Super Sam" 

                

I'd like to congratulate Samantha Khulenberg on making it into the 2015 WODApalooza competition. Samantha competed in the Open Qualifier and made into the top 120. At WODApalooza she will compete for 2 days and complete 7 total grueling competition WOD's.

Samantha will compete against 120 other world class athletes all fighting for the 1st Place win. WODApalooza is similar to the Reebok CrossFit Games. This is going to be a huge event and the hardest competition Samantha has done to date.

Over the past two years Samantha has competed in four CrossFit style competitions and placed podium in one of the four events.

Beast Mode Battle 5th Place Scaled Division

Crush Games 3^rd Place Scaled Division

Raid Games 6th RX Place Division

Thunderdome 6th RX Place Division

Help Samantha make it to WODApalozza:

Now her goal is to take 1st Place at WODApalooza in January 2015.  To do this she will need support from our members and community to get there. The competition entry fee plus travel, food and lodging will cost $700. We are asking for community donations and corporate sponsorships to help Samantha make it to WODApalooza in Janurary.

For each $50 donation we will offer a “Super Sam” t-shirt or tank top. With your donation please provide us with your shirt size. If you can make it to Miami for the event please wear your “Super Sam” t-shirt to show your support!

For businesses wishing to help sponsor Samantha we will be making competition shirts and place each businesses logo on the back of the shirts which Samantha will be wearing during the competition. We will also mention the name of each business in all pre and post marketing material, FB posts and blog posts.

All business sponsors will need to email an (eps. or vector) file of their logo to crossfittb@yahoo.com by Dec. 1st, 2014.

Our deadline for all donations and sponsorships is Dec. 1st, 2014. 

This will give us enough time to book the hotel, pay her entry fees and get all competition t-shirts made before the event.

If you would like to help sponsor or donate funds please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.

Sponsorship checks will be made payable to: 

CrossFit Thoroughbreds

Mark check as: “WADApalooza Sponsor"

Please provide a note with your donation listing:

Company name

Company address

T-shirt size

Checks can be dropped off at the gym or mailed to: 

CrossFit Thoroughbreds

11495 S. Cleveland Ave

Ft. Myers, Fl. 33907

Samantha and CrossFit Thoroughbreds thank you in advance for your support,

Jeremy Barnett

CrossFit Thoroughbreds