WOD page changes

Beginning 8-1-2011 please refer to the CrossFit Thoroughbreds main site http://www.crossfittb.com/ for all WOD's.

Should you have any questions or concerns pease contact Jeremy Barnett at 239-851-3940.

Thanks you,
Jeremy Barnett

Fort Myers CrossFit Tb Games Wod Sat. 7-03-2011

Rest Day!

Fort Myers CrossFit Tb Games Wod Sat 7-2-2011 Boot Camp

Saturday Boot Camp



Team Boot Camp—Timed!

Row 20 calories

30 x Burpees

40 x 2 arm KB or DB Clean N Press

50 Toes 2 Bar

Plate Carry to 41, Overhead Lunge Back to building then sprint to 41, jog back for recovery

Check you time!

Fort Myers CrossFit Tb Games Wod Fri 7-01-2011

Warm Up;

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Annie

50 - 40 - 30 - 20 and 10 reps for time:



Double-unders

Sit-ups

(Modified reps 100 – 80 – 60 – 40 – 20)

Fort Myers CrossFit Tb Games Wod Thrs. 6-30-2011

Thrs. 6-30-2011 WOD:




Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Deadlift 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)



WOD: AMRAP in 25 min.

SDLHP (men 95 lb., Women 65 lb.) x 10

Box Jumps x 5

Run 41 & back

Fort Myers CrossFit Tb Games Wod Wed 6-29-2011

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Bench Press 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)





WOD:

5 min. AMRAP

Push Ups x 10

Jump Rope x 30



Rest 5 min. then complete:



5 min. AMRAP

DB Plank Rows x 5 each arm

Burpees x 10

Fort Myers CrossFit Tb Games Wod Tues 6-28-2011

Warm Up;

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Stephen (Cpl Stephen Bouzane)

30 - 25 - 20 - 15 - 10 - 5 - reps, for time:



Sit-ups

Floor Hypers

Knees to elbows

Deadlift (Men 95, Women 65)

Fort Myers CrossFit TB Games Mon 6/27/2011

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Back Squat 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)


WOD: Badger (CPO Mark Carter)

3 rounds for time:

95 pound squat clean, 30 reps

30 pull-ups

Run 800 metres

Fort Myers CrossFit TB Games Sun 6/26/2011

Sun. 6/26/2011 OFF REST DAY! Week #14:


Choose 1 to complete


Bike 10-20 miles easy pace

Run 1.5 - 3 miles

Swim ¼ - 1/2 mile

Fort Myers CrossFit TB Games Sat 6/25/2011

Sat. 6-25-11 BOOT CAMP Week #14


BOOT CAMP




Partners Training:


1 min. of work, 20 sec. rest 2 rounds


KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)

MB Chest Pass + MB Rotational Passes

KB Thrusters + KB High Pulls (same as above partner pattern)

Lateral Hop on Box + Speed Jump Steps on Box (Alt. Legs)

(Same as above partner pattern)