Tuesday, November 25, 2014

Fort Myers CrossFit Thoroughbreds Wed 11/26/14 WOD:


Strength Accessory:
Weighted V-Ups 4 x 10 heavy
Strict T2B 4 x 10
GHD Hip Extension 4 x 10
DB seated Trunk Rotation 4 x 10 heavy

WOD:  12 min AMRAP Ladder 1,2,3,4,5…
KB Swings
DU’s 
Burpees

***No Rest***

1 mile Run

HORSE POWER 5am & 7pm Wed 11/26/14



Strength:
Deadlift 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Weighted Pull Ups 5 5 4 4 3 2 1

4 Rounds
KB Swings + Box Jumps x 10 each


BB Clean x 5 x 5 @ 75%

Cardioholics 11/26/14 Day 3: Wednesday


5 min. rest between each AMRAP!
AMRAP in 10 min.
KB Swings x 10
Sit Ups x 10


AMRAP in 10 min.
Burpees x 10
KTE’s x 10


AMRAP in 10 min.
Jump Rope x 50

MB Rotational Slams x 10 each side


Monday, November 24, 2014

Fort Myers CrossFit Thoroughbreds Tues 11/25/14 WOD:


Strength:  Strict Press 80%
5x50%, 5x60%, 3x70% (3x5x80%)

WOD: 6 Rounds NFT
1 Rope Climb
10 HR Push Ups or Handstand Push Ups
150 m Row Sprint
5 Ring Dips

5 Push Jerks (135/95)

HORSE POWER 5am & 7pm Tues 11/25/14



Strength:
Bench Press 80%
5x50%, 5x60%, 3x70%, 2 x 75%, (4 x 4 x 80%)

DB Snatch 5 4 3 2 2 1 1 each side

Push Press @ 80% of 1 RM 10 min. EMOM x 3

Leg raises x 4 x 20

Seated MB Trunk Rotations x 4 x 20/side

Cardioholics 11/25/14 Day 2: Tuesday


Timed!
Run 200 m.
Plate Carry 200 m.

Run 400 m.
Plate Carry 400 m.

Run 600 m.
Plate Carry 600 m.

Run 800 m.

Plate Carry 800 m.

Sunday, November 23, 2014

Fort Myers CrossFit Thoroughbreds Mon 11/24/14 WOD:


Strength: Cleans (Squat or Power) 80%
5x50%, 5x60%, 3x70% (3x5x80%)
Strength Accessory: Deficit Deadlift 5 x 5 start with 50% of 1RM

WOD: For Time
Buy In: 50 Sit Ups

4 Rounds of:
Run 400m
10 x DL (95/65)
10 x Hang Power Snatch


Cash Out: 50 Sit Ups