Wednesday, October 1, 2014

FortMyers CrossFit Thoroughbreds 10/2/2014 Thurs. WOD

Strength: Conv. Deadlift 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: For Time
Run 800m
9 Hang Squat Cleans to Thruster (135/95)
Run 400m
7 Hang Squat Cleans to Thruster
Run 300m
5 Hang Squat Cleans to Thruster

to scale: Power Clean + Thruster – adjust weight to abilities










Tuesday, September 30, 2014

FortMyers CrossFit Thoroughbreds 10/1/2014 Wends. WOD

Strength Accessory:











1 mile Run Test

Practice Kipping or Muscle Ups

WOD: for time
500m Row
30 KTE’s
30 KB Swings
100 Lat Hurdle Jumps (total jumps)

250m Row
20 KTE’s
20 KB Swings
50 Lat Hurdle Jumps (total jumps)

100m Row
10 KTE’s
10 KB Swings

25 Lat Hurdle Jumps (total jumps)

Monday, September 29, 2014

FortMyers CrossFit Thoroughbreds 9/30/2014 Tues. WOD

Strength: Bench Press 1 RM Test!
5x50%, 5x60%, 3x65%, 3x70%, 2x80%,
 1x90%, 1x95%

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: 15 min AMRAP:
10 HR Push Ups
10 Pull Ups
10 Superman

10 Mountain Climbers (each leg)

Sunday, September 28, 2014

FortMyers CrossFit Thoroughbreds 9/29/2014 Mon. WOD

Strength: Back Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)

WOD:
5 Min AMRAP
5x Situ Ups
10x Air Squats
15x Double Unders

***Rest 2 Minutes***

5 Min AMRAP
5x Burpees
10x Lunges (Alt. Legs)
15x Double Unders


Friday, September 26, 2014

Thursday, September 25, 2014

Fort Myers CrossFit Thoroughbreds Fri 9/26/14 WOD

Strength Accessory:
Rope Climb x 6
Over/Under Hurdle with KB x 6 each side
TGU’s 6 x 1 each side – as HEAVY as possible


WOD: For total working time and DU score
90 sec ME DU’s
No Rest!
Run 1 mile
100 DU’s

Run 400m 

Wednesday, September 24, 2014

Fort Myers CrossFit Thoroughbreds Thrs 9/25/14 WOD:

Strength: Sumo Deadlift 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)


Strength Accessory: Cleans - Practice Form & Technique light

WOD: “Chief” 5 Rounds for time
3 min AMRAP:
3 Cleans (135/95)
6 Push Ups
9 Squats

Rest 1 min between rounds!!