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

HORSE POWER 5am & 7pm Tues 1/6/15 WOD:

Strength:  Back Squat with bands 95%

5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90% (4x2x95%)

Strength Accessory:

Front Rack BB Lunges 10, 8, 6, 4, 2

Rack Pulls HEAVY!     5 x 80%, 4 x 90%, 2 x 3 x100%, 2 x 2 x110%

HORSE POWER 5am & 7pm Mon 1/5/15 WOD:

Strength:

Bench Press 95%

5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90% (4x2x95%)

Strength Accessory:

DB Push Press 5, 4, 3, 2, 2, 1, 1 HEAVY

Ring Push Ups 4 x 10 

DB Lateral Raises 4 x 10

DB Posterior Flyes 4 x 10

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)

Park Boot Camp

Had a lot of fun at the park today.
No one puked or passed out so it was a good day!

Check it out:

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 

HORSE POWER 5am Fri. 1/2/15 WOD:

Strength Core & Conditioning:

Complete 4 Rounds:

Bike 2 min. @ 24 MPH

T2B x 12

Rope Sled Pull 100’ 225 lbs.

Weighted GHD Sit Ups x 12

30 lb. MB Toss & Sprint 100’

MB Rotational Slams x 12 each side