Friday, November 21, 2014

Fort Myers CrossFit Thoroughbreds Sat. 11/22/14 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!



Thursday, November 20, 2014

FortMyers CrossFit Thoroughbreds 11/21/2014 Fri. 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:
KB Cleans 5 x 5 each side – increase weight each round
Plank Row 10 8 6 4 2 each side – increase weight each round
L-Sit 4 x 10 – 30 sec

WOD: Death by Burpee
Start with 3 burpees in the first minute and add a burpee every minute until you can’t complete all the reps within the minute.
Score = last round with all burpees completed


HORSE POWER 5am Fri 11/21/14



Strength Core & Conditioning:

2 x 500m Row SPRINT!
Hip Bridges 3 x 10
2 x 1 min Plank - lift opposite arm and leg
1 min Lateral Plank each side

Tabata 20 on 10 off 8 Rounds each
KBS (53-50/35-30)
Plyo Lunges
MB Seated Trunk Rotations

DU’s or Singles

Wednesday, November 19, 2014

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


Tuesday, November 18, 2014

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