Monday 1/1/18 – 9a.m. and 5 p.m. only

Happy New Year!
Please note holiday schedule today, classes  only at 9 a.m. and 5 p.m.
Strength: None
WOD: Triple “Heavy Jackie” – Teams of 3, one person working at a time, reps divided as needed
3,000m row
150 Thrusters (M – 135 / 115 / 95; F 95 / 85 / 65
90 Bar muscle ups (Rx+) / C2B Pull ups (Rx) / Pull ups (Scaled)
Accessory: 4 x 20 hollow body rocks (scale as needed)

Friday 12/29/17

Strength: Single Leg Deadlift

4 x 6 / leg
WOD: Partner Chipper, 35 min cap
Run 800m (together)
50 cal bike (split as needed)
50 tire flips (split as needed)
300 DU’s (split as needed, 3 singles = 1 DU)
300 sit ups (split as needed)
Accessory: Use any leftover time to practice a skill you struggle with!

Thursday 12/28/17

Strength: Front Squat
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)
Rest 2-3 min between working sets
WOD: For total reps, 15 min running clock
A) Complete in sequence, no rest time between stations
2 min Row (cal)
1 min burpees over rower
2 min Row (cal)
1 min burpees over rower
*Rest 3 min*
B) Complete in sequence, no rest time between stations
1 min Pull ups
1 min Snatch (75/55, power or muscle allowed)
1 min bar facing burpees
1 min Pull ups
1 min Snatch (75/55, power or muscle allowed)
1 min bar facing burpees
Accessory: 3 x 30 sec ea
Side-lying quad stretch
Wrist flexor stretch

Wednesday 12/27/17

Strength: Strict Press
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)
Rest 2-3 min between working sets
WOD: 5 Rounds for time, 20 min cap*
20 push ups
Run400m
Rest 1 min
*proceed to round 5 if round 4 is completed within 16 min
Accessory: 3 x 30 sec ea
Half kneeling hip flexor stretch
Shoulder Bridge

Tuesday 12/26/17

Strength: 3 position pull up

4 rounds of 2 wide + 2 standard + 2 narrow (add weight if possible)
Rest aprox 2 min between round
WOD: CrossFit Open 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 Box jumps (24/20)
15 Deadlifts (185/135)
15 Box jumps (24/20)
20 Deadlifts (225/155)
15 Box jumps (24/20)
25 Deadlifts (275/185)
15 Box jumps (24/20)
30 Deadlifts (315/205)
15 Box jumps (24/20)
35 Deadlifts (365/225)
15 Box jumps (24/20)
Accessory:
Deadbug, 3 sets of 10-20 reps
Hamstring stretch, 3 x30 sec / side

Friday 12/22/17

WOD: 5 Rounds, NFT
Sled push 100 ft (Moderately heavy, As fast as possible)
Heavy single arm farmers carry to end of fence and back (switch hands half way)
12 sledge hammer swings (total)
1 min hollow body hold (accumulate as needed)

 

Accessory: Diaphragmatic breathing 2 min

Thursday 12/21/17

Strength: OH Squat
5@50%, 5@ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)

Rest 2-3 min between working sets

WOD: CrossFit Open 16.2

AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lbs)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lbs)If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lbs)
If completed before 12 minutes, continue until 16 minutes
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lbs)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lbs)

Athlete’s score will be the number of reps completed. Tiebreak is the elapsed time at which the athlete completed their last set of double-unders.

Ben Eastburn | Member of the Month | December | CrossFit Thoroughbreds | Fort Myers FL

December Member of the Month: Ben Eastburn

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 

Ben Eastburn

Hometown: Kokomo, IN

Hobbies or Interest outside of CrossFit:  Cycling, spending time with family.

How long have you been at CFTB: About 1-1/2 Years.

Favorite WOD or movements: Pull-ups, Bench Press.

How has your fitness journey changed since joining CFTB? Improved endurance, overall stronger and trimmer.

Favorite memory at CFTB: One of my shoes kept falling off during a WOD while pushing a plate 50ft. I ended up getting ticked off and throwing my shoe across the room and running in my socks.

Any advice for new members or people thinking about trying CrossFit:

Not to be intimidated by the workouts or lifting. Get out there and break a sweat, set goals, and support your fellow CrossFitters!

Wednesday 12/20/17

Strength: Dumbell Row
5, 4, 3, 3, 2, 2, 2 – AHAP
WOD: 2 Rounds for max reps
Work one minute, rest one minute
A) Bike (for cal)
B) Air Squat
C) Row (for cal)
D) Chin ups

Accessory: Use any extra time to practice on one of the following

A) Kipping
B) DU’s
C) Pistol Squat
D) Handstand

Tuesday 12/19/17

Strength: Deadlift
5@50%, 5@ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)

Rest 2-3 min between working sets

WOD: 3 Rounds for time, 18 min cap

Run 800m
50 Single Arm KB swings (53/35)
Accessory (as time allows): Superset
Downward dog calf stretch 3 x 30 sec
Bird dog 3 x 10 reps