Fort Myers CrossFit Thoroughbreds 11/20/2014 Thurs. WOD:

Reminder:

This Sat. 11-22-14 Beach Boot Camp

Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!

Meet behind the Junkanoo on Ft. Myers Beach at 9am.

Gym will be closed this Saturday! 

No Olympic Weightlifting Class!

Strength: Bench Press 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Strength Accessory:

DB Snatch 5 4 3 2 2 1 1 each side

WOD: “Jack” 20 min AMRAP (see WOD Book)

10 x Push Press

10 x KB Swings

10 x Box Jumps

HORSE POWER 5am & 7pm Thrs 11/20/14

Reminder:

This Sat. 11-22-14 Beach Boot Camp

Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!

Meet behind the Junkanoo on Ft. Myers Beach at 9am.

Gym will be closed this Saturday! 

No Olympic Weightlifting Class!

Strength: OH Squat 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Heavy Thrusters 5, 4, 3, 2, 1

3 Rounds each

Lateral Shoulder Raises x 10

Front Shoulder Raises x 10

Biceps Curls 4 x 10

Cardioholics 11/20/14 Day 4: Thursday

Timed!

DU’s x 20 or 60 singles

Lateral Lunges x 20 each leg

Burpees x 20

DU’s x 40 or 120 singles

Forward Lunges x 40 each leg

Sit Ups x 40

DU’s x 60 or 180 singles

B.W. Squats x 60

Mountain Climbers x 60 each leg

FortMyers CrossFit Thoroughbreds 11/19/2014 Wends. WOD

Reminder:

This Sat. 11-22-14 Beach Boot Camp

Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!

Meet behind the Junkanoo on Ft. Myers Beach at 9am.

9:00am Parking fees will be $7 (Get there before 8:30am)

Gym will be closed this Saturday! 

No Olympic Weightlifting Class!

Strength Accessory:

Pick one: Practice Kipping, Muscle Ups or Handstands

WOD: 25 min time cap

1 mile Run

1 min Plank

OH Plate carry to the end of fence and back

800m Run

1 min Plank

OH Plate carry to the end of fence and back

400m Run

1 min Plank

OH Plate carry to the end of fence and back

HORSE POWER 5am & 7pm Wed 11/19/14

Reminder:

This Sat. 11-22-14 Beach Boot Camp

Feel free to bring friends and family for a fun filled day of WOD's, Sun & Fun!

Meet behind the Junkanoo on Ft. Myers Beach at 9am.

Gym will be closed this Saturday! 

No Olympic Weightlifting Class!

Strength:

Bench Press 55% of 1RM + Pull Ups x 15, 12, 10, 8, 6, 4, 2

DB Plank Rows x 12, 10, 8, 6 HEAVY! Increase weight each round

Weighted Sit Ups 5 x 20

MB Rotational Slams 20-30 lb. Ball x 5 x 10 each side

Cardioholics 11/19/14 Day 3: Wednesday

Triathlon---Timed!

Bike 3 miles

Run 2 miles

Row 1600 m. (1-mile)

FortMyers CrossFit Thoroughbreds 11/18/2014 Tues. WOD

Strength: Deadlift 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Strength Accessory:

Weighted Pull Ups 5 5 4 4 3 2 1

WOD: “Beth”

BB Clean N Jerk x 50 (115/75)

Complete the remainder of reps as Burpees every time you stop and Run to end of fence and back!

(Example: first round 18 Clean N Jerk = 32 Burpees)