FortMyers CrossFit Thoroughbreds 10/21/2014 Tues. WOD

5K Run Test

FortMyers CrossFit Thoroughbreds 10/20/2014 Mon. WOD

Strength: 10, 8, 6, 4, 2, 2, 2

Thrusters

Strict Pull Ups (weighted)

Increase weight!!

WOD: 25 min AMRAP

5, 10, 15, 20, 25…

HR Push Ups

Sit Up

KBS

Run to the end of fence and back

Score = all completed Rounds and additional reps!!

FortMyers CrossFit Thoroughbreds 10/18/2014 Sat. WOD

Complete 10 reps each x 3 rounds

1 Mountain Climber each side

2 Sit Ups

3 Burpees

4 Dips

5 SDLHP 95/65

6 Push Ups

7 Jumping Lunges (each leg)

8 Power Cleans -95/65

9 Push Press -95/65

10 Back Squats -95/65

11 cal Row

12 Box Jumps

FortMyers CrossFit Thoroughbreds 10/17/2014 Fri. WOD

Strength Accessory:

2 x 2 min Plank (Rest at 1 min)

4 x 2 TGU’s Heavy each side

8 Rounds Tabata Hollow Rock (20 sec work/10 sec rest)

GHD Sit Ups 3 x 10 weighted

WOD:

How far can you go? 25 min time cap!

Run 1 mile, 800m, 400m, 300m

After each run complete:

Row 200m

Bear Crawl down & Burpee Broad Jump back

New Class & Hours coming Nov. 3rd!

Brand New Class & Hours Coming Nov. 3rd, 2014

Beginning Nov. 3rd, 2014 we will be introducing our newest class Horse Power.


Horse Power is a strength based class focusing on the core strength lifts & strongman type exericses with a touch of bodybuilding strength work thrown into the mix.



Mon. - Thrs. will be focused on alternating upper and lower body training every other day.

Friday will be dedicated to Core & Conditioning Training!



Classes will be held:
Mon. - Thrs.: 5:00am & 7:00pm ONLY!
Fri.:                5:00am ONLY!



This class is FREE to all current CrossFit Thoroughbreds members.
Non-Members $95/mo.

FortMyers CrossFit Thoroughbreds 10/16/2014 Thurs. WOD

Cleans 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD:

21 15 9 15 21

DL (135/95)

Push Up

KB Swing (53-50/35-30)

FortMyers CrossFit Thoroughbreds 10/15/2014 Wends. WOD

Strength Accessory:

2 x 400m Run Test

2 x 800m Run Test

WOD: 2 Rounds for time (25 min cap)

100 Mt. Climbers (total reps)

10x MB Rotational Slams (each side)

Row 400m.

10x Box Jumps

10x KTEs

400m. Plate –or- Sandbag Carry