HAPPY NEW YEAR!
NO CLASSES!!
GYM CLOSED!!
Wednesday, December 31, 2014
Tuesday, December 30, 2014
FortMyers CrossFit Thoroughbreds 12/31/2014 Mon. WOD
HAPPY NEW YEAR!!!
NO EVENING CLASSES!
ONLY MORNING CLASSES!!
Strength Accessory:
Group A: 10 x Sprint to end of fence – walk back to
recover
Group B:
3 x 15 weighted GHD Sit Ups
3 x 1 min Lat Plank each side
WOD: Hero WOD “Paul” 5 Rounds for time (25 min cap)
50 x DU (150 Singles)
35 x KTE
OH Plate Carry (45/25) 100 m.
Cardioholics 12/31/14 Day 4: Wednesday
HAPPY NEW YEAR!
Morning Class ONLY!
No Evening Class Tonight!
Group A: 10 x
Sprint to end of fence – walk back to recover
Group B:
3 x 15 weighted
GHD Sit Ups
3 x 1 min Lat.
Plank each side
WOD:
Hero WOD “Paul” 5 Rounds for time (25 min cap)
50 x DU (150
Singles)
35 x KTE
OH Plate Carry
(45/25) 100 m.
HORSE POWER 5am & 7pm Wed 12/31/14 WOD:
Happy New Year!!
Morning Class Only!
No Night Class Tonight!
Strength:
Sumo Deadlift 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength
Accessory:
Heavy DB Row 6 x 5
SDLHP 2 x 5, 2 x 4, 3 x 3, 4 x 2
Single Arm HEAVY KB Swings 5 x 5 each arm increase
weight each round
Monday, December 29, 2014
FortMyers CrossFit Thoroughbreds 12/30/2014 WOD
Strength: Sumo Deadlift 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: heavy DB Row 5 x 5
WOD: 3 Rounds
20 SDLHP (95/65)
25 lat Jumps over BB
30 KB Swings
Rest 1 min between rounds!
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