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)

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

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)

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

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)

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 

FortMyers CrossFit Thoroughbreds 1/1/2015 Thurs. WOD

HAPPY NEW YEAR!

NO CLASSES!!

GYM CLOSED!!

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.

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!

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

FortMyers CrossFit Thoroughbreds 12/26/2014 Fri. WOD

GYM CLOSED FOR CHRISTMAS HOLIDAY!

FortMyers CrossFit Thoroughbreds 12/25/2014 Thurs. WOD

GYM CLOSED FOR CHRISTMAS!!

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)

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

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

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

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)

FortMyers CrossFit Thoroughbreds 12/17/2014 Wends. WOD

Strength Accessory:

500m Row x 2 (Rest 1:1)

KB/DB Windmills 10 8 6 4 2

8 x 30 sec Hollow Rock – Rest 1:1

WOD#1: “Megan”

21 15 9

Burpees

KBS

DU (x 4 Singles 84-60-36)

WOD#2: 2 x ME Plank

FortMyers CrossFit Thoroughbreds 12/16/2014 Tues. WOD

Strength: Front Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory:

Weighted Step Ups 10 8 6 4 2

WOD: 4 Rounds

5 x HPC (135/95) (adjust weight to your ability)

6 x Box Jumps

12 x KTE’s

Sprint to Speed Bump or beginning of fence and back

REST 1 min between rounds!!

FortMyers CrossFit Thoroughbreds 12/15/2014 Mon. WOD

Strength: Strict Press 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory:

weighted Ring Dips 5 4 3 2 2 1 1 

WOD:

50 Push Up

50 Sit Ups

800m Run

40 Push Ups

40 Sit Ups

400m Run

30 Push Ups

30 Sit Ups

300m Run

20 Push Ups

20 Sit Ups

Run to the end of the fence and back