Friday Dec 30

Partner Endurance: 2,000m row; partners switch every 500m

WOD 1: 15 min EMOM
Min1: 8 broad jumps
Min 2: 30s hollow rocks
Min 3: 30 double unders (60 singles)
* rest 5 min after EMOM

Accessory:
NFT 30-20-10
Medicine ball sit-ups (against wall) 20/14
Mountain Climbers (per leg)

Thursday Dec 29

Skill: TGU 5,4,3,2,1/side AHAP
WOD: 3 rounds (12 min cap)
10 KB Goblet Squats (RX+ 70/53, RX 53/35, Scale 35/26)
100ft bear crawl
10 total DB Plank Row (~20% BW per arm)
Accessory: Single Arm OH KB Carry (end of fence with one arm, switch coming back) 2 rounds

Wednesday Dec 28

Strength: Push Press 3×3@85% + 1 AMRAP set @85%
WOD: 5 rounds NFT
10 Push-ups
10 tire flips
10 bike calories
10 OH Plate Walking Lunges (5/leg) (45/25#)

Tuesday Dec 27

Strength: 5×5 Snatch Grip DL (@75% 1RM snatch)
WOD: 4 rounds (12 min cap)
15 Russian KB swings (RX+ 70/53, RX 53/35, Scale 35/26)
10 Deadlifts (RX+ 165/125, RX 145/105, Scale 135/95)
10 lateral bar hops

Monday Dec 26

Strength: Front Squat 3×2@95% + 1 AMRAP set @75%
WOD:12 min EOMOM
Odd: 3 hang power snatches (RX+ 115/75, RX 95/65, Scaled 75/55)
Even: 8 unbroken T2B (1 burpee everytime you break)

Friday Dec 23

Strength A: DB Posterior Fly 3×12
Strength B: DB RDL 3×12
WOD: “Benchmark”
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Thursday Dec 22

Strength: OH Squat 3×2@95%
WOD: 12 min AMRAP
9 power cleans
6 front squats
3 push press
RX+ 135/95
RX 125/85
Scale 115/75

Wednesday Dec 21

Endurance Relay: 2x400m, P1 runs then P2 runs (rest is when your partner is running)
WOD: 21-15-9 (18 min cap)
Calorie row or bike
Sit-ups (RX+ GHD sit-ups)
Rope climbs (3,2,1)
Accessory: Banded Lateral Shuffle 3x100ft
Meghan Correy

December Member of the Month: Meghan Correy

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 

Meghan Correy

Hometown? Rehoboth, Massachusetts

Age? 28

Hobbies or interests outside of Cross Fit?

Tacos, movies, and reading.

How long have you been at CFTB?

Almost 2 years now!

Favorite WOD or movements?

Linda

Tell us about your fitness journey?

Well, I’m about the least motivated person out there and I was getting really sick of going to a regular gym and having to plan out what I was going to be doing that day. I would just end up doing the same things over and over and I got extremely bored with it. A few of my co-workers kept trying to get me to try CrossFit and, being my stubborn self, I didn’t want to listen to them. But finally I gave in and went to CFTB and here I am!

How has your fitness changed since joining CFTB?

Goodness, I think it has changed so much! I may not see the results that I want every single day, but looking back in my fitness journal from when I started, I just see how much I’ve grown and changed. It’s funny to me to look back and see what I thought was heavy from last year to this year. I love re-doing wod’s from months back just to see how much has changed since then.

Favorite memory at CFTB?

A memory that will stick with me forever will be when I completed my first competition with Amanda! But I would have to say that memories occur all the time at CFTB. From meeting new people, to making new friends, and to hitting PR’s!

Any advice for new members or people thinking about trying Cross Fit?

I always hear people say how intimidated they are by CrossFit and it upsets me! I think everyone should try it at least once because I think it may surprise you! You’ll definitely come to love it. I know that it has changed things for me, not only physically, but mentally and emotionally as well, so I think everyone can learn something from CrossFit!

 

Tuesday December 20

Skill: Kipping or muscle up practice (10 min)
WOD: 3 rounds (18 min cap)
10 wall balls
10 C2B pull-ups
5 burpee broad jumps
200m run
Accessory: lower body stretch