Monday 10/21/19

Warm up:
3 min bike or row, then (coach led)
12 Good mornings (45/35)
12 Presses (45/35)
12 Box Step ups (24/20, alternating)
9 RDL’s (45/35)
9 Push ups9 Squat Jumps6 DL (50% of max or less)
6 Box Jumps6 Pike Push ups

Strength: Continue warming up to DL weight

WOD: 5 RFT, 15 min cap
3 DL (315/220)
6 Box Jumps (24/20)
9 Strict HSPU

Accessory: 3 Sets ea
10 Hip Thrusts + 30 sec / side hamstring stretch
25 ft HS walk OR 50 ft bear crawl + 30 sec shoulder bridge

Notes: DL should be HEAVY, may scale up if needed. Preferred HSPU
scales are pike push up and strict DB or KB press, however push up may
be used as long as it is challenging for the athlete.

Saturday 10/18/19

TBA upon release of 20.2

Friday 10/17/19

CrossFit Open 20.2 (warm up to be written upon release)

Thursday 10/17/19

Warm up: AMRAP 8

Bike or row 1 min (easy > moderate)*

Bottoms up rack carry 50 ft per side

*may partner up and trade off ea round

Strength (after WOD): 3-5 Rounds

30 sec ea side suitcase hold (HEAVY)

KB arm bar 3 x 5 breaths ea side

WOD: For max calories (20 min total time)

A) Bike Double Tabata (16 Rounds)

Rest 4 min

B) Row Double Tabata (16 Rounds)

Accessory: Perform as complex with remaining time (4 min per complex, repeat if time allows)

30 sec ea side downward dog calf stretch

30 sec ea side spiderman lunge 30 sec ea plan complex side, front, side, reverse

Wednesday 10/16/19

Warm up: 3 Rounds

Jog to end of fence and back

10 sec L-sit (scale unless max is at least 20 sec)

20 DU’s

30 sec row

* DU scale: 1) 10BS + 10 PC, 2) 10FS + 10 PC, 3) 10PC +1 0 DU attempts

Strength: Max effort L-sit

*Three attempts record ea, best counts as score


25 min running clock, score is calories on the rower

First, complete “Running Annie”

50, 40, 30, 20, 10


Abmat sit ups

200m run after ea round

Then continue with calorie Row until 25 min mark

Accessory: Pick a weakness and spend AT LEAST 5 min working on it

A) Ring muscle up transition

B) Pistols

C) Handstands

Tuesday 10/15/19

Warm up:

Lateral shuffle 100 ft

1 Bear complex with PVC

5 Scapular pull ups

5 Ring Rows

5 Beat swings

Lateral shuffle 100ft

1 Bear complex with empty bar

5 Jumping pull ups

5 Jumping chest to bar pull ups

5 Jumping bar muscle ups

Strength (After WOD): Single arm dumbbell bench press

5 x 5 AHAP

WOD (Performed First): 9 min AMRAP

1 Bear complex (Rx is 70% of last week’s heaviest set, see notes for more)

– 7 x 1 PC + 1 FS + 1 PP + 1 BS + 1 PP

1 Bar complex

– 5 x 1 Pull up + 1 C2B Pull up + 1 Bar MU

* 5 burpee penalty for setting the bar down during bear complex

**Score is complete rounds plus individual reps with every movement counting as a rep (i.e. a finished bear complex = 35 reps)

Accessory: 3-4 Rounds

5 Tempo strict chin ups (3:3:3:3), break up if needed

15 band pull aparts

Notes: Rx bear complex is individualized to 70% of last week’s max. For reference the Rx numbers would be 95/65 if we had not tested recently. Note that burpee penalty is only for the bear complex and only for setting the bar down. Athletes may rest with bar in rack, on back, or in hang position. Jumping movements are encouraged for the scale to push the conditioning stimulus.

Monday 10/14/19

Warm up: 4 Rounds

5 Kang Squats (PVC)

10 OH Lunges (PVC)

15 DU’s

20 sec bike or row (increased intensity ea round)

*DU scale changes ea round: Big Singles, Fast Singles, Penguin Claps, DU attempts

Strength: Warm up to DL and Lunge weight

WOD: 6 Rounds for time, 24 min cap

5 DL (Rx 275/195, Scaled 225/155 or as needed)

10 Front Rack Lunges (DB or KB, Rx 50/35, Scaled 35/25)

50 DU’s

Accessory: 3 Rounds

15 Hip Thrusts + 10 sec hold

Couch stretch 30 sec / side

Seated hamstring stretch 30 sec / side

Notes: Time cap is generous to allow athletes to break up reps and encourage those struggling with DU’s to go Rx. This should be a grind for most athletes. Stronger athletes may increase beyond Rx weight, but only if able to unbroken on all reps for that movement. 

October Member of the Month: Matt Pike

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

CrossFit Thoroughbreds Member of the Month

Name: Matt Pike

Hometown: Little Rock, AR

Age: 31

Hobbies / Interest outside of CrossFit: Astronomy, MMA, twerking, Chinese buffets (Shout out to Buffet City), DJing, updating my bio on

How long have you been at CrossFit Thoroughbreds: May 2019

Favorite WOD or movement: Leaving the premises – after a grueling workout.

Tell us about your fitness journey: I’ve been in an out of the gym for 10 years and have primarily followed the routine where every workout was arm day, and every off day was leg day. I’ve always avoided technical lifts and cardio–and the longer I strayed from it, the more I feared it.  That’s primarily what brought me to Crossfit. I needed something that would force me to face my physical shortcomings. Crossfit Thoroughbreds has delivered. I am challenged 6 days a week to get up close and personal with my greatest weaknesses. I look forward to calling them strengths.

How has your fitness journey changed since joining CrossFit Thoroughbreds: Where before I only relied on myself and I preferred to workout alone; I now look forward to seeing my gym partners and receiving the complimentary fist bump after crushing a WOD. Crossfit may be an individual workout but it’s a team sport. The friendly competition is motivating. My greatest competitors are often my biggest fans.

Favorite memory at CrossFit Thoroughbreds: Beating Brian… Twice :)

Friday 10/11/19

CrossFit Open WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

Time cap: 15 minutes

Rx’d(Rx’d Ages 16-54) Women 65 lb. Men 95 lb.

Scaled (Scaled Ages 16-54) Women 45 lb., may step over bar on burpees Men 65 lb., may step over bar on burpees

Teenagers 14-15  Women 45 lb., Men 65 lb.

Scaled Teenagers 14-15 – Women 35 lb., may step over bar on burpees Men 45 lb., may step over bar on burpees

Masters 55+  – Women 45 lb., Men 65 lb.

Scaled Masters 55+ –  Women 35 lb., may step over bar on burpee,  Men 45 lb., may step over bar on burpees

Thursday 10/10/19

Warm up:
3 min bike or row
1 Coach led TGU each side (slow)

Strength (performed after WOD): Superset, 3-5 Rounds
A) 1 Bottoms up TGU per side
B) 4 Spiderman lunges + 6 Bird Dogs

WOD: Tabata
A) Bike
B) Hollow Rock
C) Rower
D) Side plank (alternate ea round)

Accessory: 3 x 30 sec ea
1/2 kneeling hip flexor stretc