Strength: Sumo DL 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)
WOD: “Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Wednesday, October 8, 2014
Tuesday, October 7, 2014
FortMyers CrossFit Thoroughbreds 10/8/2014 Wends. WOD
Strength: Push Press or Push Jerk 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)
WOD: 10 min AMRAP (First 2011 Open WOD)
30 DU’s (100 Singles)
15 Power Snatches (75/55)
Monday, October 6, 2014
FortMyers CrossFit Thoroughbreds 10/7/2014 Tues. WOD
Strength: Push Press or Push Jerk 1 RM Test5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)
WOD: 10 min AMRAP (First 2011 Open WOD)
30 DU’s (100 Singles)
15 Power Snatches (75/55)
Sunday, October 5, 2014
FortMyers CrossFit Thoroughbreds 10/6/2014 Mon. WOD
Strength: Front Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)
WOD: 4 Rounds for time
30 x WBS
1 x Rope Climb
15 x Pistol
400m Run
Friday, October 3, 2014
FortMyers CrossFit Thoroughbreds 10/4/2014 Sat. WOD
Complete 3 Rounds for each WOD before moving to the next!
Buy in: 400m Run
WOD 1:
12 Push Ups
31 Squats
20 KB Swings
11 Cal Row
Bear Crawl down & back
WOD 2:
12 KTE’s
31 Sit Ups
20 MB Rotational Slams (each side)
11 KB High Pulls
Bear Crawl down & back
Cash out: 50 DU’s (300 Singles)
Thursday, October 2, 2014
FortMyers CrossFit Thoroughbreds 10/3/2014 Fri. WOD
6 Rounds:
Ladder Drills 2 x
Hurdles Over and Under with KB 1 x R /1 x L
Small Hurdles 2 x
Sprint to 41 and back (SPRINT!)
Burpee Broad Jumps down and back
30 Rotational Slams (total reps)
Wednesday, October 1, 2014
FortMyers CrossFit Thoroughbreds 10/2/2014 Thurs. WOD
Strength: Conv. Deadlift 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
WOD: For Time
Run 800m
9 Hang Squat Cleans to Thruster (135/95)
Run 400m
7 Hang Squat Cleans to Thruster
Run 300m
5 Hang Squat Cleans to Thruster
to scale: Power Clean + Thruster – adjust weight to
abilities
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