Tues. 6-1-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog

Run

Lat. Shuffle

Leg/Hip/Calf Stretches



WOD: Two Teams

Men on one team & women on another team.



KB Shuttle Run 25, 30, 35, 40

Complete 1 round per person then complete a 200 m. row. Rest and wait your turn to repeat both exercises. 1st Team to 5000 m. WINS!

Mon. 5-31-2010 Memorial Day Boot Camp

Memorial Day
Boot Camp 7:00am ONLY!!

3-Rounds Best Time!!
(Round (1)= 5, Round (2)= 10, Round (3)= 15 each exercise)
Push Ups

Run to US 41 & Back

Lunges (each leg)

Run to US 41 & Back

Ring Rows

Run to US 41 & Back

Jump Rope

Run to US 41 & Back

Sit Ups

Run to US 41 & Back

Box Jumps or Box Step Ups Weighted (each leg)

Run to US 41 & Back

Sat. 5-29-2010 Boot Camp

BOOT CAMP

Partners Training:

1 min. of work, 20 sec. rest 2 rounds

KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)

Band Rows + Push Ups (Same as above partner pattern)

MB Slams + MB Rotational Slams (Same as above partner pattern)

KB Thrusters + KB High Pulls (same as above partner pattern)

Memorial Day Schedule Change!

Hey CrossFitters,


Just wanted to let everyone know that I will only have one Boot Camp class on Memorial Day, Mon. 5-31-2010 at 7:00am.

No Evening Classes!
If you have any questions please call or email me at the contact info. listed below.


Have a Happy & Safe Memorial Day Weekend,
Jeremy Barnett



CrossFit Thoroughbreds

www.crossfittb.com

239-851-3940


Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com

Fri. 5-28-2010 WOD

Warm Up:

Shoulder Stretches

Pole Squats

Pole SDL Practice

Single Arm/Leg Touch Downs

Core Lift: Sumo Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

3 x 5 x 75%

WOD: Practice 30 min.

5 TGU's each side

5 Windmills each side

Thrs. 5-27-2010 WOD

Warm Up:

Shoulder Stretches

High Knees

Butt Kicks

Light Jog

Fast Jog

Run

Lunge Stretch

Leg/Hip/ Calf Stretches

WOD: Tabata My Lunges

Jump Rope

Sit Ups

Lateral Box Jumps

Hypers

Mountain Climbers

Wed. 5-26-2010 wod

Warm Up:

Shoulder Stretches

Squats

Thrusters

Band Rows

Band Presss

Core Lift: Shoulder Strict Press

10 x 50%, 8 x 60%, 6 x 65%,

3 x 5 x 75%

WOD: 3 Rounds (HEAVY)

(Perform 10-Incline KB Presses then perform 10-BB Rack High Pulls,                                                                                     then 8 for each and finish with 6 for each)

10, 8, 6-Flat DB Presses

10, 8, 6-SDL High Pulls

Then Complete: 3 Rounds (Best Time)

10-Push Ups

10-Strict Pull Ups