Run 400 m.
Farmers Carry 200 m.
Sled Push 100 m.
Run 800 m.
Farmers Carry 400 m.
Sled Push 100 m.
Run 1200 m.
Farmers Carry 800 m.
Sled Push 100 m.
Tuesday, November 4, 2014
Monday, November 3, 2014
HORSE POWER 5am & 7pm Tues 11/4/14
Strength:
Rest 1-2 min. between
sets
Push Press x 60% use bands in rack x 5 x 5 (Speed work)
DB Lateral Raises 12, 10, 8 increase weight each set
DB Front Delt Raises 12, 10, 8 increase weight each set
Ring Push Ups 4 x 10
Weighted Dips 10, 8, 6, 4, 2 increase weight each set
FortMyers CrossFit Thoroughbreds 11/4/2014 Tues. WOD
Strength Accessory:
4 x Rope Climb
3 x 10 Strict T2B
3 x 10 BB Roll Outs
3 x 1 min Handstand Hold or 3 x 10 Shoulder Touches
WOD: For Time (25 min cap)
100 DU's (300 Singles)
30 Burpees
15 Sit Ups
75 DU's (225 Singles)
30 Burpees
15 Sit Ups
50 DU's (150 Singles)
30 Burpees
15 Sit Ups
Cardioholics 11/4/14 Tuesday
4 Rounds Timed!
SCORE= Time + Total
max distance for all 4 rounds on Airdyne
5-Cone
Suicides
Weighted or
GHD Sit Ups x 25
1 min.
Airdyne 22 mph for max distance
KTE’s x 25
Hurdles
(high knees forward, lateral right, lateral left)
Sunday, November 2, 2014
HORSE POWER 5am & 7pm Mon 11/3/14
Strength:
Rest 1-2 mi. between
each set
5 x Farmers Carry HEAVY! 100 m. (Increase weight each round)
5 x Sled Push Heavy! 100’ (Increase weight each round)
5 x 5 Box Jumps (Increase height of box each round)
5 x 5 Rope Climbs or 5 x 10 weighted Pull Ups (Increase
weight each round)
FortMyers CrossFit Thoroughbreds 11/3/2014 Mon. WOD
Strength: Snatch/Power Snatch 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
WOD:
1, 2, 3, 4, 5, 4, 3, 2, 1
Deadlift, Hang Power Clean, Push Press, Front Squat (115/75)
Complete 10 Burpees every time the bar touches the floor
(except deadlift)
11/3/14 Cardioholics Monday
Team WOD: 40 min.
CAP!
4 Rounds each partner. Switch after every
600 m. row until all 4 rounds are complete.
SCORE= Total Calories Burned + Total
number of combined Get Ups for each partner!
Partner 1: Row 600 m. (Damper setting
#3, SPM= 22) Goal Pace= 2:00
Partner 2: Bike as many Cal. As possible
while partner 1 Rows.
Partner 3: As many Get Ups as possible
(switch legs every rep) while partner 2 Bikes
Penalty: Every time the
SPM go over “24” the team must stop immediately and do 3 burpees!
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