Fort Myers CrossFitTB- Tues. 3/8/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD
Lateral Hop over Hurdles to Box Jump 3 L & R rest 30-60 sec. 4 Rounds
Farmers Carry (As heavy as Possible Down Room & Back Rest 1-2 Min. x 6 Rounds
Jump Rope x 60 Sec. (As many reps as possible) Rest 60 sec. x 6 Rounds


RidgeWOD:
Skill: 2x HSPU on minute for five minutes; 1x HSPU on minute for five minutes

4 x 250m Row - REST 1:00 minute between efforts

WOD:
42x 50# KB Swings (Eye Level)
21x Ring Dips
30x KB Swings
15x Ring Dips
30x KB Swings
15x Ring Dips
42x KB Swings
21x Ring Dips

Fort Myers CrossFit TB- Mon. 3-7-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Back Squat 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%

WOD (16, 10, 8, 6)
Burpee pull-ups
Walking lunge with Kb single arm overhead press. (use light weight.)

RidgeWOD:
Back Squats (Speed Squats): 10 x 2 @ 60% of 1RM
***Set a clock and perform 2 reps on the minute every minute***

WOD:
800m Run
5x Pull Ups
10x Push Ups
15x 50# KB Goblet Squats
800m Run

Fort Myers CrossFit TB Boot Camp Sat. 3-5-2011

3-Teams Compete (Each team member must complete 4 rounds)
Row 150 m.
10 Pull Ups
Sprint to end of fence in back parking lot & back
15 Push Ups
Jump Rope x 50
Burpee Broad Jump down room
20 Sit Ups
REPEAT!

Fort Myers CrossFitTB- Fri. 3/4/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches


WOD:
Complete 4 Rounds each group
Group #1:
MB Rotational Slams x 20 each side
Mountain Climbers x 50 each leg

Group #2:
Row 100 m. sprint
Jump Rope x 100

Group #3:
Jump Squats x 25
Sprint to 41 & Back


RidgeWOD: 1RM Testing Week
Bench Press: work to 1RM
***REST as NEEDED***
Front Squat: work to 1RM

"Wittman" 7 Rounds for time...
15x 50# KB Swing
15x 95# Power Clean
15x 24in. Box Jump

50/50 Fitness Challenge

Bi-Weekly 50/50 Fitness Challenges

This is your chance to Get Paid for getting Fit

Every two weeks we will be setting specific Fitness Challenges for our CrossFitters. 

Registration will be $5.00 per challenge. 

Each $5.00 registration fee will go towards a Cash Prize Pot.

The winner of the Fitness Challenge will collect 50% of the total pot and get their name displayed on the Fitness Challenge board in the gym. 

The remaining 50% will go towards our CrossFit equipment fund to help purchase new toys for the gym such as: (New barbells, kettlebells, medicine balls, bumper plates etc…)

Various challenges will include but are not limited to:

·      Most Push Ups in 60 sec.

·      Most BW Squats in 60 sec.

·      Most Pull Ups in 60 sec.

·      Most Sit Ups in 60 sec.

·      Longest Dead Hang Hold

·      Longest Plank Hold

·      Most Muscle Ups in 2 min.

·      Fastest 500 m. Row

·      Fastest 2000 m Row

·      Fastest 400 m. Run

·      Most Jump Ropes in 60 sec.

·      Most Double Unders in 60 sec.

·      Most Burpees in 60 sec.

·      Most Wall Ball Shots in 60 sec.

·      Most KB Swings in 60 sec. (Men 50 lbs., Women 35 lbs.)

·      Most Thrusters in 60 sec. (Men 95 lbs., Women 55 lbs.)

·      Most Tire Flips in 2 min. (Big Tires)

Fitness Challenges will begin on the 1^st & 15^th of each month.                

Challenges will take place 5 min. before each scheduled class hour.                    

DO NOT show up after class has started to test!

Participants will have from the 1^st to the 14^th to complete the Fitness Challenge for the beginning of the month and from the 15^th to the last day of the current month to complete the Fitness Challenge for the end of the month.

Should a participant choose to re-test for a better score an additional $5.00 will be required!

If you’re ready to compete and WIN some $$$$ contact: 

Jeremy Barnett  or Cordula Burnsed at 239-851-3940 , CrossFitTB@yahoo.com or 

see Jeremy & Cordula in the gym during scheduled class hours.

Good Luck,

CrossFit Thoroughbreds

www.crossfittb.com

 239-851-3940

Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com

Fort Myers CrossFitTB- Thrs. 3/3/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Deadlift 90%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, 3 x 85%, 3 x 2 x 90%


WOD: 4 Rounds each group
Group #1: Increase weights each round
Sumo Deadlift High Pull x 10
Push Ups x 15


Group #2: Increase weights each round
Burpees x 10
Plank Rows x 16 (8 each arm)

RidgeWOD: Active Recovery/Mobility Work

Fort Myers CrossFit TB- Wed. 3/2/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Push Press 90%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 75%, 2 x 80%, 2 x 85%, 2 x 2 x 90%


WOD: Increase weights each round
Complete 1 exercise before moving to the next
KB Swings 3 x 10 each arm
KB Cleans 3 x 10 each arm
KB Snatch + OH Squat 3 x 10 each arm


RidgeWOD: 1RM Testing Week
Conventional Deadlift: work to 1RM
***REST as NEEDED***
"Death by Pull Ups" - 1 rep the first minute, 2 the second, and so on until you cannot complete the number of reps necessary within the minute

PRACTICE: Muscle Ups - set a clock for 12 minutes.  Complete 2 Muscle Ups for the first six minutes and 1 muscle up for the last six minutes