New blog page is LIVE!

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

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

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.

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

FortMyers CrossFit Thoroughbreds 1/7/2014 Wends. WOD

Strength Accessory:

Weighted Pull Ups

10, 8, 6, 4, 4, 2, 2, 1, 1

Muscle Up Practice

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)

HORSE POWER 5am & 7pm Wed 1/7/15 WOD:

Strength: 

Strict Press 95%

5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90% (4x2x95%)

Strength Accessory:

Weighted Pull Ups 10, 8, 6, 4, 3 x 2

BB or DB Bent Over Rows HEAVY! 2 x 10, 2 x 8, 2 x 6, 2 x 4
Weighted Ring Dips 4 x 10

FortMyers CrossFit Thoroughbreds 1/6/2014 Tues. WOD

Strength: Strict Press 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory:

3 Rounds:

Ring posterior fly (T’s) x 10

Posterior Y’s x10

WOD: 4 min AMRAP each station, rest 4 min between stations

Station A:

10 KB Thrusters (50-55 / 30-35)

20 DU’s (60 singles)

Station B:

10 HR Pushups

5 OH lunges ea side (45/25)

Station C:

100’ sled push

100’ bear crawl

HORSE POWER 5am & 7pm Tues 1/6/15 WOD:

Strength:  Back Squat with bands 95%

5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90% (4x2x95%)

Strength Accessory:

Front Rack BB Lunges 10, 8, 6, 4, 2

Rack Pulls HEAVY!     5 x 80%, 4 x 90%, 2 x 3 x100%, 2 x 2 x110%

HORSE POWER 5am & 7pm Mon 1/5/15 WOD:

Strength:

Bench Press 95%

5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90% (4x2x95%)

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

FortMyers CrossFit Thoroughbreds 1/5/2014 Mon. WOD

Strength: Deadlift 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

WOD: Open Workout 13.1

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees

AMRAP Snatches (210/120)

Park Boot Camp

Had a lot of fun at the park today.
No one puked or passed out so it was a good day!

Check it out:

FortMyers CrossFit Thoroughbreds 1/2/2015 Fri. WOD

Strength Accessory: 

Plank Row 10 8 6 4 2

KB Clean 4 x 5 each side

WOD: Teams of 2 (each team member will complete the following reps)

2 Rounds (25 min cap)

20 x MB Clean and Toss over yoke. (30/20)

7 x Sled Pull one way

400m Run stay with your partner

30 x Plank walk up and down a bench with your hands (each side)

300m Sandbag Carry (each person will carry a bag)

25 x GHD Sit Ups

4 x Burpee Broad Jump down and back

30 x Lat. Shuffle from cone to cone 

HORSE POWER 5am Fri. 1/2/15 WOD:

Strength Core & Conditioning:

Complete 4 Rounds:

Bike 2 min. @ 24 MPH

T2B x 12

Rope Sled Pull 100’ 225 lbs.

Weighted GHD Sit Ups x 12

30 lb. MB Toss & Sprint 100’

MB Rotational Slams x 12 each side