Monday, December 22, 2014

FortMyers CrossFit Thoroughbreds 12/23/2014 Tues. WOD

Strength: Push Press or Push Jerk 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)





















Strength Accessory: Muscle Up Practice

WOD: For Time…
Buy in: 400m Run
21 15 9
HR Push Ups
Sit Ups weighted (45/25)
Lat. Burpees over plate
Cash Out: 400m Run



Cardioholics 12/23/14 Day 2: Tuesday


Teams of 4:
3 Rounds timed!
400 m. MB Indian Run
Bike 1 min. each for max calories

Buddy Carry 100 m. (Modify with barbell carry 100 lbs.)

HORSE POWER 5am & 7pm Tues 12/23/14 WOD:


Strength: 
Bench Press w/Bands: Purple Band x 10, 45% + Band x 8, 55% + Band x 6,
65% + Band x 4

Strength Accessory:
Push Press 6 x 5 x 75% reps HEAVY

BB Rack High Pulls x 10, 8, 2 x 6, 2 x 4 HEAVY
Band Triceps Press Downs 4 x 10

Sunday, December 21, 2014

FortMyers CrossFit Thoroughbreds 12/22/2014 Mon. WOD

Strength: OH Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)





















Strength Accessory: BB Lunges 10, 8, 6, 4, 2
Heavy, Increase weight

WOD:
60 DU’s
3 Snatches (HEAVY – or switch to Power Clean)
30 WBS’s (15 T2B group B)
6 Snatches
15 T2B (30 WBS’s group B)
9 Snatches
15 T2B (30 WBS’s group B)
6 Snatches
30 WBS’s (15 T2B group B)
3 Snatches
60 DU’s













Cardioholics 12/22/14 Day 1: Monday


Timed!

Row 100 m.
Jump Rope 100 or 25 DU’s
O.H. Plate Carry to 41 & Back

Row 200 m.
Jump Rope 200 or 75 DU’s
O.H. Plate Carry to 400 m.

Row 300 m.
Jump Rope 300 or 100 DU’s

O.H. Plate Carry to 800 m.

HORSE POWER 5am & 7pm Mon 12/22/14 WOD:


Strength: Superset Back Squat & Deadlift Rest 1-2 min. between each superset!
Back Squat  90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Deadlift  90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory:
Superset Lunges & Yoke Carry Rest 1-2 min. between each superset!
BB Walking Lunges: 100’ Heavy, Increase weight each round

Yoke Carry 100’ Heavy Increase weight each round

Thursday, December 18, 2014

FortMyers CrossFit Thoroughbreds 12/19/2014 Fri. WOD

Strength Accessory:



















KB/DB Windmills 10, 8, 4 each side
1000 m Row for time

WOD: Tabata 20 sec on 10 sec off – 8 Rounds per station – 1 min to switch
Mountain Climbers
Burpees
Plank Walk (alt – Right and Left)
Hollow Body Plank
Tuck Jumps