Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD: Timed!
KB Swings x 30, 25, 20, 15, 10
Burpees x 5
KB SDLHP x 30, 25, 20, 15, 10
Burpees x 5
RidgeWOD:
SuperSet
Skill (Speed Work): SDLHP w/ Bands 3 x 12
250m. Sprint Row
WOD:
50x 24in. Box Jumps
5x Muscle Ups
35x 24in. Box Jumps
10x Muscle Ups
20x 24in. Box Jumps
15x Muscle Ups
Tuesday, December 7, 2010
Monday, December 6, 2010
Fort Myers CrossFitTB- Tues. 12-7-2010 WOD
Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD: Michael x 3 (Complete 3 rounds)
Timed!
Run 800 meters,
50 Back Extensions,
50 Sit-ups
RidgeWOD:
Strength: Work to 1RM Strict Press
WOD: for time...
100x 105# Curtis P (power clean, lunge each leg, push press, repeat)
Durablility: Run 1 Mile
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD: Michael x 3 (Complete 3 rounds)
Timed!
Run 800 meters,
50 Back Extensions,
50 Sit-ups
RidgeWOD:
Strength: Work to 1RM Strict Press
WOD: for time...
100x 105# Curtis P (power clean, lunge each leg, push press, repeat)
Durablility: Run 1 Mile
Sunday, December 5, 2010
PR Friend Day Event
PR Friend Day
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
Fort Myers CrossFitTB- Mon. 12-6-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD: Daniel Timed!
50 Pull-ups
400 meter run,
95 pound Thruster @ 21 reps,
800 meter run,
95 pound Thruster @ 21 reps,
400 meter run,
50 Pull-ups
RidgeWOD:
Skill: 10 Minutes Handstand Push Up Practice
WOD: "Thompson" 10 Rounds for Time
1x 15ft. Rope Climb
29x 95# Back Squats
135# Farmers Carry - 10 Meters
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD: Daniel Timed!
50 Pull-ups
400 meter run,
95 pound Thruster @ 21 reps,
800 meter run,
95 pound Thruster @ 21 reps,
400 meter run,
50 Pull-ups
RidgeWOD:
Skill: 10 Minutes Handstand Push Up Practice
WOD: "Thompson" 10 Rounds for Time
1x 15ft. Rope Climb
29x 95# Back Squats
135# Farmers Carry - 10 Meters
Friday, December 3, 2010
Fort Myers CrossFit TB Boot Camp Sat. 12-4-2010
New "Extreme Kettlebell" CrossFit t-shirt design by:
http://www.colbymetcalf.com/
WOD: TIMED!
100 Jump Ropes
100 Sit Ups
Run 800 m.
100 KB Swings (Single Arm – 50 each side)
Run 400 m.
50 Wall Ball Shots
OH Plate Carry to 41 & Back
50 Pull Ups
200 m Row Sprint
Thursday, December 2, 2010
PR Friend Day Event
PR Friend Day
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
Fort Myers CrossFitTB- Fri. 12-3-2010 WOD
Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
400 m. Sprint timed!
(Rest 2 min.)
*Do the same 400 m. sprint two times (800 m.)
Multiply your 400 m. time by 2. This is the time you need to complete the 800 m. sprint in.
(Rest 5 min.)
*Do the same 400 m. sprint three times (1200 m.)
Multiply your 400 m. time by 3. This is the time you need to complete the 1200 m. sprint in.
(Rest 5-10 min.)
Once your sprints are finished then complete 4 Rounds of:
60 sec. Planks
10- GHD Hypers
10- KTE’s
RidgeWOD:
Push Press: 5 x 3 (increase weight each round)
WOD: Teams of Two -
BUY IN: 80x Overhead Walking Lunges with 25# Plate
1 Team Member -
400m. Row
1 Team Member - MAX Rounds of...
7x Shoulder to Overhead 95#
5x Pull Ups
*Teammates switch after 400m. row - each member rows three times (total 2400 meters)
**Score = Total rounds of shoulder to overhead/pull ups
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
400 m. Sprint timed!
(Rest 2 min.)
*Do the same 400 m. sprint two times (800 m.)
Multiply your 400 m. time by 2. This is the time you need to complete the 800 m. sprint in.
(Rest 5 min.)
*Do the same 400 m. sprint three times (1200 m.)
Multiply your 400 m. time by 3. This is the time you need to complete the 1200 m. sprint in.
(Rest 5-10 min.)
Once your sprints are finished then complete 4 Rounds of:
60 sec. Planks
10- GHD Hypers
10- KTE’s
RidgeWOD:
Push Press: 5 x 3 (increase weight each round)
WOD: Teams of Two -
BUY IN: 80x Overhead Walking Lunges with 25# Plate
1 Team Member -
400m. Row
1 Team Member - MAX Rounds of...
7x Shoulder to Overhead 95#
5x Pull Ups
*Teammates switch after 400m. row - each member rows three times (total 2400 meters)
**Score = Total rounds of shoulder to overhead/pull ups
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