Friday 6/30/17

Strength: 4 rounds NFT
3 strict pull up + 3 strict chin ups
Add weight if able (AHAP)
WOD 1: 5 min AMRAP
12 Box jumps (24/20)
12 Push press (95/65)
*rest 3 min*
WOD 2: 5 min AMRAP
12 ring rows
12 OH squats
Accessory: Calf stretch 3×30 sec / side
T-spine quadruped rotation

Thursday 6/29/17

Strength: Clean Complex, 5 rounds, start at aprox 60% add load as long as technique is maintained
1 high hang clean + 1 below the knee hang clean + 1 clean
WOD: 5 Rounds, 1 min mandatory rest between rounds, 20 min cap
10 KB dead snatches
7 ttb
5 burpees
Accessory: 2 min Diaphragmatic Breathing

Wednesday 6/28/17

Strength: SA DB Bench Press
3 x 5 AHAP (minimum of 2 warm up sets)
WOD: For time, 30 min cap
Run 800m + 8 push ups
Row 700 m + 7 push ups
Run 600 m + 6 push ups
Row 500 m + 5 push ups
Run 400 m + 4 push ups
Row 300 m + 3 push ups
Run 200 m + 2 push ups
Row 100m + 1 push up
Accessory: Pec stretch
3 x 30 sec / side

Tuesday 6/27/17

Stength: Pendlay Row
5 x 3 AHAP
WOD: 21 min alternating EMOM
A) 3 Sumo DL (Rx – 1.5 x BW, Scaled – BW)
B) 2 Wall walks – (scaled – partial with 3 sec pause or x 2 inchworms
C) 1 legless rope climb (scaled – with leges or 3 x pull to stand)
Accessory: Adductor kneeling rock back strech with wrist extension
3 x 30 sec / side

Monday 6/26/17

Strength: 4 Rounds, start at aprox 45% of OHS and increase ea round if able

6 OH lunges + 6 sec OH Pause squat

WOD: 30, 20, 10 (12 min cap)
Wall Balls (20/14)

A) Accumulate 2 min in L-sit
B) Couch stretch 2 min or accumulate 2 min / side

Friday 6/23/17

Strength: Superset 4 x ea
A) Yoke carry (on back) 100ft AHAP
B) Hollow body hang 45 sec

WOD: Partner Row, 18 min cap
500, 400, 300, 200, 100
*While your partner is rowing, you must complete 100 foot lateral shuffle (50 ea direction). You may not start your row until this is complete. Time ends when both partners are have completed both movements.

Accessory: Shoulder extension and internal rotation


Sindy Delva | Member of the Month | CrossFit Thoroughbreds | Fort Myers

June Member of the Month: Sindy Delva

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers


Sindy Delva

Hometown: Fort Myers

Age: 28

Hobbies or Interest outside of CrossFit: Outside of Cross fit, I enjoy being able to travel back to the Caribbean and visit my family and enjoy Carnival season. When I’m in town , I enjoy going to dinner and a movie with friends.

How long have you been at CFTB: I joined roughly about two year ago in the summer of 2015.

Favorite WOD or movements: My favorite movements are deadlifts and WODs which include strength and conditioning training, such as “ Nancy”, and I truly enjoy “ Karen”.

How has your fitness changed since joining CFTB: Since joining CFTB, I’ve been more consistent with my fitness journey. The class allows us to meet friends and hold each other accountable to be at classes every day. I’ve gained lean muscle mass and I’m trying to stretch more every day.

Favorite memory at CFTB: My favorite memory at CFTB, would have to be a few months back when I PRd a rope climb. I’ve always been scared of heights and being able to conquer that fear was a great memory for me. And the best part was having my fellow classmates in the 7 o’ clock class, and the coaches, cheer me on.

Any advice for new members or people thinking about trying CrossFit: Just give it a try and you won’t regret networking and meeting others as well as having a coach every day through your fitness journey.

Thursday 6/22/17

Strength: Sumo DL

15 min to work up to a 5RM

WOD 1: 3 Rounds for time , 5 min cap

10 Thrusters (115/85)
10 Burpees over bar

*5 min rest between end of time cap for WOD 1 and start of WOD 2*

WOD 2: 3 Rounds for time, 5 min cap

10 DB snatches (Rx+ 70/50, Rx 50/35, Scaled 35/25)

10 ring push ups

Accessory: Hip 90/90 stretch, 2 min per side

Wednesday 6/21/17

Strength: Tempo dumbbell chest supported row
2 x 10 @ (3:1:X:1)

WOD: 4 RFT, 32 min cap
Run 800m
2 Rope climbs
Plate push 200ft (45/25)

Accessory (optional): If you finish the WOD early, proceed at your own pace
3 x 30 sec each
calf stretch against wall
child’s pose lat stretch

Tuesday 6/20/17

Strength: Barbell Complex
6 hang cleans + 6 front rack lunges + 6 thrusters
start @ aprox 35% of front squat max and add load ea round if able

WOD: 4 Rounds for total time, 20 min cap
5 cone suicide (50ft)
25 Russian Swings (Rx – 70/53, scaled – 53/35)
Rest 2 min (mandatory) between rounds)

Accessory: Couch Stretch 2 min / side