Merry Christmas!!
GYM CLOSED!!
Wednesday, December 24, 2014
Tuesday, December 23, 2014
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)
Cardioholics 12/24/14 Day 3: Wednesday
Morning Class Only!
No Evening Class!
Christmas Eve!!!
WOD: 2- Teams
25 min.
AMRAP! Most rounds wins!!
KB
Shuttle Run (20, 30, 40, 50)
Small
Hurdle Jumps
Row 200 m.
HORSE POWER 5am & 7pm Wed 12/24/14 WOD:
Morning Class Only! No Night Class Tonight!
Christmas Eve!!
Partner Training:
Row until partner finishes Tire flips & box jumps.
Complete as many calories on the rower as possible for score!
4-Rounds each partner
Row-Calories
Tire Flips- 100’
Box Jumps x 10
Bike until partner finishes Farmers Carry.
Complete as many calories on the bike as possible for score!
4-Rounds each partner
Farmers Carry
Bike
Need some last minute gift ideas?
Need some last minute gift ideas?
CrossFit Thoroughbreds has you covered.
Pick up mens t-shirts and ladies tank tops for $25 each.
Don't forget to pick up a new WOD Book to track all your progress in 2015.
WOD Books for only $25
WOD Book + Shirt for only $40
Men's T-Shirt
Women's Tank Top
WOD Book
Exercise Instructions & Personal Records
CrossFit Main Site WOD's
Out of Town Travel WOD's
Blank Pages to Record Each Day's WOD
Monday, December 22, 2014
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
Cardioholics 12/23/14 Day 2: Tuesday
Teams of 4:
3 Rounds timed!
400 m. MB Indian Run
Bike 1 min. each for max calories
Buddy Carry 100 m. (Modify with
barbell carry 100 lbs.)
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