Thursday Dec 1

Strength: Hang Clean
1×50%, 2×3@60%, 3×2@65%, 1×75%, 1×80%, 1×85%
WOD: 20 min EMOM
2 hang cleans @75% + 4 lateral bar hops

Wednesday Nov 30

Strength: SA Alt DB Snatch 6×3/arm AHAP
WOD: 10 to 1 reps (20 min cap)
Alt DB Snatch (using 75% of heaviest set of today’s strength)
DB Goblet Squat
Burpees

Rowers | CrossFit Thoroughbreds | Fort Myers | Best CrossFit in Town!

Tuesday Nov 29

Endurance: 2,000m row test
WOD: 2 rounds for time (15 min cap)
75 single unders
25 calorie row
15 HSPU (RX+=strict)
Recovery: 300m jog

Monday Nov 28

Strength: BB RDL 3×8 AHAP
WOD: 5 rounds NFT
2 TGU/arm
15 bike cal
100ft walking lunges (Bodyweight)
3 Wall Walks

Friday Nov 25

Warmup jump rope

WOD 1: “Flight Simulator” (20 min cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of double Unders (or double singles) all sets must be unbroken or you must start that set over!

Rest 5 min

WOD 2: 10-20-30-20-10 (15 min cap)

Sit-ups and T2B

Thursday November 24- Thanksgiving WOD “The Gobbler”

Teams of 4 (25 reps per person, 1 works at a time)

Buy-in: 400m run as a team

100 med ball slams (20/14) 3 teammates do wall sit

100 row calories (3 teammates do mountain climbers)

100 wall balls (3 teammates perform bridges while waiting – don’t get hit by a wall ball)

100 push-ups (3 teammates hold plank)

100ft sled push (3 teammates perform air squats while waiting)

100 KB swings (3 teammates hold plate overhead)

100ft bear crawl per teammate (3 teammates perform lunges while waiting)

100 ring rows (3 teammates perform v-ups while waiting)

Cash out: 400m run as a team

Wednesday Nov 23

Strength: Prone Row 3×5 AHAP

WOD: “Nasty Girls” 3 RFT (20 min cap)
50 Air Squats
7 Muscle Ups
10 Hang Power Clean (135/95)

Tuesday Nov 22

Endurance: Bike Tabata + Row Tabata (Rest 4 min between)

WOD: 10 min AMRAP
10 Push-ups (RX+ ring push-ups)
10 Ball Slams (20/14)
10 Sledgehammer Swings (5/arm)
* Rest 5 min
Repeat 10 min AMRAP

Monday Nov 21

Strength: Back Squat 3×2@95% + 1 AMRAP set @75%
WOD: 15 min cap
40 pullups
30 Clean & Jerks (RX+ 135/85, RX 115/75, Scale 95/65)
20 Burpees over Bar

Friday Nov 18

Endurance: 1,000m row test

WOD: 21-15-9
DB Thrusters (45/25)
Strict Pullups