31 Dec 14

4 RFT
400 m run
10 thrusters (95/65)
10 burpees

30 Dec 14

6 RFT
10 bs (135/95)
15 c2g push ups
10 box jumps

29 Dec 14

7 min AMRAP
10 oh plate squates
10 pull ups

+

7 min AMRAP
8 burpees over box
8 thrusters (95/65)

+

5 min AMRAP
5 TTB
10 dead lift (135/95)

1 minute rest between each for setup

Class times reminder

Ok, everyone here is the schedule for the next few weeks. The times are due to the gym not being open until 1100.

29 Dec -- no morning class but afternoon class is still on
30 Dec -- no morning class but afternoon class is still on
31 Dec -- no morning class but afternoon class is still on
1 Jan -- gym closed
2 Jan -- no classes but gym is open normal times
5 Jan -- everything back to normal

24 Dec 14

A) 3 x 10 BP

+

15 min amrap

5 oh squats (95/65)
10 pull ups
5 push press (95/65)
10 box jumps
5 HPC (95/65)
10 c2g push ups

23 Dec 14

Hey everyone, I just wanted to let you all know that I have added a new gadget to the blog.  If you look at the right side of the page at the top, you can see that you are able to submit your email address and every time I update the page you get an email so you won't miss anything.

23 Dec 14

A) 12 min to find 1 RM for strict press

+

4 RFT
7 DL (225/185)
10 toes to bar
15 V ups
25 dubs

22 Dec 14

5x3 BS@ 60% (2 sec pause at bottom)

+

AMRAP 12
4 pull ups
8 box jumps

Great competition today

Hey TCB FAMILY!!!  Thank you all for coming out to compete, as well as cheer each other on! Today was a great success and Hawley, Miguel, and myself are so proud of all our athletes.

Congratulations to the following:
First places: Michael Mew, Mitchell Stewart, Tameria Warren, Michelle Robitaille.
Second places: Brandon Hostar, Peter Palmer, Chelsea Marcantonio, Colette Callender.

Reminder

Reminder that we will be checking IDs tomorrow for the competition. We welcome all DOD ID card holders which includes DOD civilians, Soldiers, Dependants 18yo and older, and Retirees. Its gonna be a great time. Try your best to get there at 0830 so we can do our best to get the admin stuff out of the way. Gym doors open at 0900 and I want to brief all competitors and get started as soon as we can with the first heat. Bring food and whatever else you need for a full day of competition.

19 Dec 14

A. Week 11 day 2 Hatch program

BS
1*5@60%
1*5@65%
2*5@70%
FS
1*5@60%
1*5@70%
1*5@75%
1*5@80%

+

AMRAP 7
Run 800m then max effort burpees with remaining time

Holiday Schedule

Ok, everyone here is the schedule for the next few weeks:
22 Dec -- no morning class but afternoon class is still on
23 Dec -- no morning class but afternoon class is still on <--- I won't be there but a WOD will be posted.
24 Dec -- no morning class but afternoon class is still on
25 Dec -- gym closed
26 Dec -- no classes but gym is open from 1100-1900
29 Dec -- no morning class but afternoon class is still on
30 Dec -- no morning class but afternoon class is still on
31 Dec -- no morning class but afternoon class is still on
1 Jan -- gym closed
2 Jan -- no classes but gym is open normal times
5 Jan -- everything back to normal

17 Dec 14

A.  4x3 Push press

+

Tabata
come in and see

UPDATE!!!

Competition UPDATE!!!! Still looking for a few more volunteers.  I would like everyone to arrive at the gym around 0830, this includes volunteers, judges, and athletes even those athletes that are signing up the day of the competition.  We can get all of the paperwork done and as soon as the gym opens at 0900 we can get right to it.

16 Dec 14

Week 11 day 1 Hatch squat program

BS
1*5@60%
1*3@70%
1*2@80%
1*2@90%
1*1@95%
1*1@103%
FS
1*5@60%
1*5@70%
2*5@75%

+

4 RFT
8 hang power cleans
6 front squats
4 push press
At the top of every minute do 5 pullups

15 Dec 14

A.  6x3 CGBP

+

AMRAP 20
200m Sprint
10 box jumps
20 walking  lunges

14 Dec 14

Anyone who wants to volunteer to help us during the competition, let me know during class.  We could use about 3 or 4 people

12 Dec 14

Week 10 day 2 Hatch program

BS
1*5@60%
1*5@65%
1*5@70%
1*5@75%
FS
1*5@60%
1*5@65%
2*5@70%

+

Partner WOD
Both run 400m
Then
200 push press (95/65) one partner working at a time
Then
Both run 400m
While one partner is conducting PP the other is doing butterfly sit-ups. Switch as needed.

Competition update

UPDATE!!!!!!  Be sure and bring folding chairs and food for the day as there won't be a lunch break per se' but there will be breaks between events.

 
Attention friends!! Mark your calendars because we will be having our first TCB Crossfit competition on 20 Dec 14, Vanguard gym, from 0900-1700. It will only be open to DOD ID card holders i.e. Soldiers, Family Members, and Retirees (must be at least 18yo) that are here at Fort Jackson whether visiting, training or stationed regardless of branch or duty status. More details to follow but all WODs will be designed in a way that everyone can do them. They won't be easy but they will be manageable. We will be having age brackets for the competition Male and Female age 18-39 and Male and Female age 40+. The signup roster is at Vanguard Gym located by our TCB dry erase board. I hope to see a LOT of participation. You can also sign up the day of the event. However, we prefer early sign ups so we know how many people we have. Remember there is no charge to compete. It will be an awesome time and I hope it is a huge success. This is our first time attempting this type of thing but if it works we will do more of them. Pass it on. Those of you who are interested but have never done Crossfit before take this time to get familiar with squats, wallballs, deadlifts, pullups, burpees, etc. Like I said before the workouts will be designed for everyone to be able to do.

11 Dec 14

A.  DL 4x3

+

AMRAP 10
5 thrusters (95/65)
10 v ups
15 plate swings

TCB Crossfit Competition Sneak Peak #2

TCB Crossfit Competition sneak peak #2...You will have a 10 minute window to run 1 mile. Upon completion of the 1 mile run you will use the remaining time of your 10 minutes to complete as many DL (115/95) as possible.  Most DL wins the event.  Example, if it takes you 8 minutes to run 1 mile, you have 2 minutes to complete as many DL as you can.

9 Dec 14

A. Week 10 day 1 Hatch
BS
1*5@60%
1*5@65%
1*5@70%
1*5@75%
FS
1*5@60%
1*5@65%
2*5@70%

+

15-12-9-6-3
DL (225/155)
burpee box jumps

UPDATE!!!!

UPDATE!!!!!
The competition will be scored just like the Crossfit Games. Athletes get points in each event based on their finish. All Individual events use the same 50 Point Chart. The winners are those with the most points in the end.
First place earns the most points, and everyone else gets fewer. The margins between places are not constant. There are larger margins near the top and smaller margins near the bottom. This structure lessens the impact in case of cuts.
Going into more detail, first place in a 50-point event gives you 50 points. Second place is 48, third is 46, while 5th is 42 points but 6th is 41.  When athletes tie, they each get the higher placement. For example, if two athletes tie for 10th in an event, they each get 37 points. The next athlete gets 12th, for 35 points.
Some events may have time caps. If an athlete does not complete the event within the time cap, there is a one-second penalty for each rep not completed. For example, if there is a 10-minute cap in an event and an athlete is seven reps away from completing the event, their result will show as 10:07. Therefore, athletes are still ranked according to their performances. Athletes who do more work within the time cap finish ahead of the athletes who do less work, and get the corresponding points.
Source:  http://games.crossfit.com/about-the-games/scoring-2013

8 Dec 14

In a group of 4 complete:

4k Row (break up as needed)
then
300 pushups (one person working at a time)
then
1 mile run together as a group

6 Dec 14

I know a lot of people are curious about the WODs for the competition on the 20th so we decided to give you a sneak peek. Event 2 for that day is 15-12-9-6-3 DL(225/155) and burpee box jumps. Now, go practice...

5 Dec 14

Hatch program week 9 day 2

BS
1*5@65%
3*5@75%
FS
4*5@65%

+

1 mile run AFAP (as fast as possible)

4 Dec 14

Attention friends!! Mark your calendars because we will be having our first TCB Crossfit competition on 20 Dec 14, Vanguard gym, from 0900-1700. It will only be open to DOD ID card holders i.e. Soldiers, Family Members, and Retirees that are here at Fort Jackson whether visiting, training or stationed regardless of bra...nch or duty status. More details to follow but all WODs will be designed in a way that everyone can do them. They won't be easy but they will be manageable. We will be having age brackets for the competition Male and Female age 18-39 and Male and Female age 40+. Their will be prizes for 1st, 2nd, and 3rd in all four catagories!!  The signup roster is at Vanguard Gym located by our TCB dry erase board. I hope to see a LOT of participation. It will be an awesome time and I hope it is a huge success. This is our first time attempting this type of thing but if it works we will do more of them. Pass it on. Those of you who are interested but have never done Crossfit before take this time to get familiar with squats, wallballs, deadlifts, pullups, burpees, etc. Like I said before the workouts will be designed for everyone to be able to do. 

1 Dec 14

5 x 5 CGBP

+

5 RFT
400 m run
15 pull ups
15 butterfly sit ups
15 burpees

28 Nov 14

Complete as many rounds as possible in 20 minutes:

10 burpees
15 pushups
20 butterfly sit-ups
250m run

26 Nov 14

4RFT
400m run
15 pull ups

+
100 butterfly sit ups

25 Nov 14

A) 5 x 4 BS @ 70%

+

descending/ ascending latter
15/1
Deadlifts (155/135)
Handstand push ups

21 Nov 14

A.  Hatch squat week 8 day 2
BS
2*5@65%
3*5@70%
FS
4*5@60%

+

Partner WOD
50-40-30-20-10
Wallballs

Complete 20 burpees after each set

20 Nov 14

A) 6 x 3 dead lift (touch and go)

+

8 min EMOM:
5 SDLHP per min

Then

4 RFT
3 C & J (touch n go)
10 sec rest
3 C & J (touch n go)
10 sec rest
3 C & J (touch n go)
10 sec rest
3 C & J (touch n go)
25 dubs
1.5 min rest
(Each round increase weight)

17 Nov 14

6 x 4 push press
Build on sets 3 and 5

+

15 min amrap

2 plyo push up
2 box jump
4 plyo push up
4 box jump
6 plyo push up
6 box jump
....
Until 15 minutes are up

14 Nov 14

A) 15 min skill work/strength make up

+

Adrienne's Belated birthday wod

3 min burpees

33 TTB
33 FS (75/55)
33 Push press (75/55)
33 DL (75/55)
33 DU

3 min burpees

13 Nov 14

4 x 4 back squat @ 60%
1 x 1 bs @ %100

+

20 min Amrap
400 m run
10 lateral BJ burpees
15 hrpu
20 lunges (45/25)

12 Nov 14

4 x 10 CGBP

+

4 RFT

7 HPC (95/65)
12 OH plate squats (45/25)
18 pike push ups

Every min 3 thrusters (95/65)

11 Nov 14

5 x 3 strict press 

+

Veterans Day fun

5 RFT

11 burpees over bar

11 pull ups

11 deadlifts (95/65)

11 toes to bar

11 strict press(95/65)

+

111 du

7 Nov 14

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you have a 20# vest, wear it.

6 Nov 14

A. BS 4x4 @ 70%

+

AMRAP 12
5 thrusters (95/65)
10 plate swings (45/25)
15 V ups

4 Nov 14

A.  4 x 10 CGBP
Add weight each set

+
4 RFT
400 m run
20 chest to ground push ups
30 butterfly sit ups
40 lunges

3 Nov 14

A1. 5x5 strict press (build each set)
A2. 5x5 push press (start with weight from last set of "A1" and build each set)

+

Death by burpees

Minute 1- 1 burpee
Minute 2 - 2 burpees
Minute 3 - 3 burpees
Continue this pattern for 15 minutes. If you can not finish all the burpees in the coinciding minute in becomes an AMRAP.

31 Oct 14

A. Hatch squats week 7 day 2

BS
1*4@70%
1*4@75%
1*4@80%
1*4@85%

FS
1*5@60%
1*5@65%
1*5@70%
1*5@70%

AMRAP 12
8 burpees over box
15 air squats

30 Oct 14

A. 5x4 Dumbbell BP

+

6RFT
5 C&J (115/85)
200m sprint

29 Oct 14

A) 6 x 3 DL
      Touch and go, building sets 3 and 5 (5 and 6 heavy)

+

15 min amrap buddy wod
Buddy 1:20 wall balls (20/14)
Buddy 2: SDL2HP (85/55)
Once buddy 1 finishes swap.

+

1000 m run

28 Oct 14

A. Hatch squats week 7 day 1

     BS
     1*5@70%
     1*5@80%
     1*2@85%
     1*3@90%
     1*1@100%
 
     FS
     1*5@65%
     1*4@75%
     1*4@80%
     1*4@85%

+

2 min Max effort each
Burpees
Butterfly situp
Pullups
Oh lunges
Knees to elbows

27 Oct 14

A) 6 x 3 pp

+

4 RFT
100 m run
10 box jumps
27 pike push ups
28 air squats

+

86 Du

24 Oct 14

Week 5 day 2 Hatch squat program

A. BS
     1*4@75%
     1*4@80%
     1*4@80%
     1*4@80%

     FS
    1*5@60%
    1*5@65%
    1*5@70%
    1*5@70%

+

TABATA
1. jump lunges
2. Box dips
3. Butterfly sit-ups
4. Air squats

Finish with 60 dubs

Tabata is 20 seconds of work with 10 seconds of rest for 8 rounds. Your score is lowest number of reps you completed at any point during the 8 rounds

23 Oct 14

A. 5x5 DL (build each set - touch and go)

+

21-15-9
DL (185/135)
TTB

run 400m between each set

22 Oct 14

A.  6 x 5 CGBP
Increase weight sets:1,3,5

+

800 m run

60 burpees
60 plate swings
60 air squats
60 butterfly sit-ups
60 oh plate press

800 m run

In a buddy team (each person will complete 60 reps of each exercise)

10 reps then swap, until each hAs completed

While one partner works the other will hold a 25 plate overhead

21 Oct 14

A. Week 6 day 1 Hatch program

BS
1*6@70%
1*6@80%
1*3@90%
1*2@95%

FS
1*5@65%
1*4@75%
1*4@80%
1*4@80%

+

7RFT
200m sprint
10 box jumps (24/20)

20 Oct 14

A. 6x3 strict press
set 1 and 2 are same weight, add, set 3 and 4 are same weight, add, set 5 and 6 are same weight

+

AMRAP 20
200m run
10 DL (95/65)
10 push press (95/65)
10 OH lunges (45/25)
5 pullups

17 Oct 14

Week 5 day 2 Hatch squat program

BS
1*6@65%
1*6@75%
1*6@80%
1*6@80%

FS
1*5@60%
1*5@65%
1*5@70%
1*5@70%

16 Oct 14

A. 5x5 PP (build each set)

+

4RFT
400m run
15 chest to ground pushups
10 butterfly sit-ups
5 strict weighted pullups

15 Oct 14

A1. 3x3 DL@ 80% 1rm
A2. 1x1 DL @100%

+

30 DL (95/65)
8 TTB
25 DL (95/65)
8 TTB
20 DL (115/85)
8 TTB
15 DL (135/95)
8 TTB
10 DL (185/135
8 TTB
5 DL (225/185)
8 TTB

14 Oct 14

A. 5x5 DB BP

+

4 rounds of 1 minute each exercise
Burpees
Pull up
Air squats
V ups
Box jumps
Rest

13 Oct 14

Hatch week 5 day 1

BS
1*8@65%
1*6@75%
1*4@85%
1*4@90%

FS
1*5@70%
1*4@80%
1*3@85%
1*3@90%

+

5RFT
400m run
10 box jumps
8 pike pushups
5 T2B

10 Oct 14

Hatch squats week 4 day 2

BS
1*8@65%
1*8@70%
1*8@75%
1*8@80%

FS
1*5@60%
1*5@65%
1*5@70%
1*5@70%

+

Complete 200 push ups but at the top of every minute you must stop and do 10 FL sit ups.

9 Oct 14

A. 4x10 CGBP (start light - end needing spotter help)

+

50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

*double numbers for SU

8 Oct 14

A.  5x3 DL (touch and go-build each set)

+

5RFT
15 DL (75/55)
10 thruster (75/55)
5 wall walks
200m run

7 Oct 14

A. Week 4 day 1 Hatch squat program

BS
1*8@65%
1*8@70%
1*6@80%
1*6@85%

FS
1*5@70%
1*5@75%
1*5@80%
1*5@85%

+

AMRAP 10
10 lateral box jump burpees
10 pullups
200m run

6 Oct 14

A. 6x3 strict press (build on sets 2, 4, and 6)

+

AMRAP 3
7 hang power clean (115/85)
14 air squats
Rest 1 minute
AMRAP 3
10 OH Lunge (45/25)
20 chest to ground pushups
Rest 1 minute
AMRAP 3
150 DU
max effort pull ups with remaining time

3 Oct 14

Week 3 day 2 Hatch program

BS
1x10@60%
1x10@65%
1x8@70%
1x8@75%

FS
1x5@60%
1x5@65%
1x5@70%
1x5@70%

+

60 burpees for time

2 Oct 14

A. 6x3 DL (build each set)

+

400m run
30 TTB
30 plate pushups
30 plate swings (just like KB swings but with plate (45/25)
30 tuck jumps
30 pull ups
400m run

Taking Care of Boobs - Breast Cancer Awareness WOD

Friends, this Saturday (4 Oct 14), we will be doing a Taking Care of Boobs WOD at Hilton Field in support of the Fort Jackson Breast Cancer Awareness 5K run/walk. Everyone 18 and older is welcome to participate and it's free. The 5K starts at 0800 and we will begin our first heat at the same time. Be sure to sign up at the table with the TCB Banner.
The WOD for that day will be:

Grace
30 Clean and Jerk for time
rest 6 minutes then complete
Helen
3 RFT
400m run
21 KB swings
12 pullups

You will be required to do both as that is the complete WOD.

1 Oct 14

A. 5x3 PP (build each set)

+

2 person per bar

6 rounds of

200m run
3 DL (95/65)
3 PC (95/65)
3 PP (95/65)

Friendly little 2 person competition. While one person runs 200m the other person does an AMRAP of 3 DL, 3 PC, 3 PP. Once the person returns from the run they start the AMRAP trying to beat your round count while you run. Therefore you must run faster to prevent that from happening and complete as many rounds as you can before the other person returns. Speed is the key! Only complete rounds are scored, partial rounds don't count. Each person does all 6 rounds.

30 Sep 14

Week 3 day 1 Hatch squats

BS
1x8@65%
1x8@70%
1x6@80%
1x6@85%

FS
1x5@60%
1x5@70%
1x5@75%
1x5@80%

29 Sep 14

A. 6x4 CGBP (heavy)

+

For time:
21 swimmer burpees
10 pullups
21 jump squats
10 pullups
21 4 ct mtn climbers
10 pullups
21 plyo pushups(45# plates)
10 pullups

26 Sep 14

Hatch week 2 day 2

BS

1x10@60%
1x8@70%
1x8@75%
1x8@80%

FS

1x5@60%
1x5@65%
1x5@70%
1x5@70%

25 Sep 14

5RFT
5 PP* (115/80)
12 T2B
400m run

*barbell starts on the floor

24 Sep 14

Week 2 day 1 Hatch squat program

BS

1x10@60%
1x8@65%
1x6@70%
1x6@75%
1x6@80%

FS

1x5@60%
1x5@70%
1x5@75%
1x5@75%

+

AMRAP 7
5 Pullups
10 OH walking lunges (45/25)

23 Sep 14

partner WOD
1-10 DB snatch (L+R=1)
10-1 burpees

So partner 1 does 1 DB snatch (L+R), then partner 2 does 1 DB snatch, then both partners do 10 burpees together. Then 2 and 2 and 9 burpees and so on.

22 Sep 14

AMRAP 25

5 pullups
10 pushups
15 squats
200m sprint

20 Sep 14

25 C&J (95/65)
30 sit-ups
25 FS (95/65)
30 burpee over bar
25 DL (95/65)

--rest 8 minutes--
repeat

19 Sep 14

Buy in 200m OH plate carry (45/25)
30 push ups
30 walking lunges
30 pull ups
30 butterfly sit-ups
30 wall balls
30 burpees
30 pike pushups
30 DU
cash out 800m run

18 Sep 14

Hatch squat week 1 day 2

BS
 
  1x10 @ 60%
  1x8 @ 65%
  1x8 @ 70%
  1x8 @ 75%

FS

  1x5 @ 60%
  1x5 @ 65%
  1x5 @ 70%
  1x5 @ 70%

+

4 RFT

 20 KB swings
 200 m run

17 Sep 14

We are doing an alternate version of Nicole. Nicole is a 20m AMRAP of 400m run with max effort pullups. We are going to do what we are calling Nicole's step sister.

AMRAP 20

400m run
max effort T2B

You do a 400m run and then as many T2B as you can. The minute you drop off the rig you must do another 400m run and continue the T2B each time you get back. Continue this for 20 minutes, score is total T2B.

16 Sep 14

A. Week 1 day 1 Hatch squat (based on 1rm)

   BS
   1x10 @ 60%
   1x8 @ 70%
   1x6 @ 75%
   1x4 @ 80%

   FS
   1x5 @ 60%
   1x5 @ 70%
   1x5 @ 70%
   1x5 @ 70%

+

  SAGL week 3 tester number 2
    30 pullups for time

15 Sep 14

A. 10 minutes to find 1rm DL

+

In teams of 3 complete a total of 300 DL (95/75)
At the top of every minute everyone must stop and complete 7 burpees (10 for advanced).

3,2,1 go...everyone starts with 7 burpees (10 for advanced). First person on the team to finish the burpees can start the DL. You do not have to wait for the rest of the team to finish burpees. The teams MUST switch between each team member and no member and go back to back

12 Sep 14

A. 6x3 DL (build by at least 10# each set)

+

4RFT
10 OH walking lunges (45/25)
400 m run
10 T2B

11 Sep 14

BS

1x10 @60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%

FS

1x5 @ 60%
1x5 @ 70%
1x5 @ 70%
1x5 @ 70%

10 Sep 14

A. 5x5 CGBP

+

AMRAP 12

7 plyo pushups (2x45# plates)
7 pullups
200m sprint

9 Sep 14

A. BS
    1x10 @ 60%
    1x8 @ 70%
    1x6 @ 75%
    1x4 @ 80%

+

AMRAP 8
   8 chest to ground pushups
   10 med ball cleans
   12 butterfly situps

Hatch Squat Program

FYI, for the next 12 or so weeks we will be basing our squats (front and back) off of a percentage of our 1rep max. We are going to start using a squat program called the Hatch Squat Program in an effort to get stronger in squatting. If you are new or don't know your 1 rep max, that is what you will be doing this week during our BS and FS days.

8 Sep 14

A. 7,7,7,5,5,5,3,3,1 PP

+

Using a continuously running clock, run 1 mile AFAP.
every 2 minutes, stop and do 15 burpees

So you start your 1 mile and you will hear a bullhorn sound at 2,4,6,8,10,12,etc minute mark. When you hear the bullhorn, you must stop and so 15 burpees. The quicker you run the less burpees you will do. The quicker you finish your burpees, the more time you have to actually run and finish faster.

For A., you increase weight every time you decrease the reps finishing with a heavy 1.

Coach Hawley has affectionately called this our first TCB benchmark WOD called "PV" (Pete/Venessa).

7 Sep 14

Please take the time to read this article from Crossfit.com...Is Crossfit Dangerous

6 Sep 14

Don't forget to sign up for the SAGL.  Just follow this link --->SAGL.  When you sign up, make sure  you do so under "Community".

5 Sep 14

A1.  Find 1rm front squat

A2.  Find 1rm power clean

+

40 power cleans for time

3 Sep 14

A. 5x3 DL (build each set)

+

5 x 2 minute AMRAPs
  5 DL (135/95)
  10 T2B
rest 1 minute between each AMRAP

Our TCB Crew

2 Sep 14

A. 5x5 CGBP

+

 5 rounds
   1 minute max effort (ME) deficit pushups (45# plates)
   1 minute ME pullups
   1 minute ME burpees
   1 minute ME butterfly sit-ups
   1 minute rest

1 Sep 14

Here's What you missed at vanguard today, in case you want to knock it out at home for a holiday WOD!

15 min AMRAP
9 DL
6 hang power cleans
3 PP
30 DU ( 60 singles)

Rest about 10 minutes, then talk everyone into staying for an extra WOD of:

7 Rounds:
10 wall balls
10 GHD situps

1 Sep 14

If anyone is interested, we are doing a WOD today at 0900.

29 Aug 14

A. Make up a strength you missed or work on a skill for 10-15 minutes

+

21-15-9
BW DL
burpees
Run 400m between each set.

28 Aug 14

A. CGBP 7,7,5,5,3,3 (build ever other set)

+

15-1 pushups
1-15 wall balls (20/14)

You'll do 15 pushups and 1 walball, 14 pushups and 2 wallballs, 13 pushups and 3 wallballs. Continue this pattern to 1 pushup and 15 wallballs.

27 Aug 14

A. 5x3 DL 185/115 (try to build at last 10# each set)

+

Partner WOD

AMRAP 15
  30 DU (60 SU)
  15 BB G2OH (75/55)

Partner 1 does 30 DU and 15 BB G2OH then partner 2 does 30 DU and 15 G2OH. Teams continue this rotation for 15 minutes.
For the G2OH you can do power snatch or clean and jerk.

26 Aug 14

A.  6x2 BS (4 sec eccentric)

+

 Buy in 400m dash
10 BS (115/85)
200M dash
15 BS (115/85)
100M dash
20 BS (115/85)
Buy out 400m dash

25 Aug 14

A. 3x7 strict press (build each set)

+

4RFT
    10 thrusters (95/65)
    10 pullups
     20 DU (60 SU)

23 Aug 14

AMRAP 15
    10 wall balls (20/14)
     5 DL (1.5 x BW)
     400m run

22 Aug 14

Take 10-15 minutes to work on a strength session you may have missed or a skill you need to work on.

Then

For time
800m run
50 air squats
40 walking lunges
30 pushups
20 burpees
10 TTB
800m run

21 Aug 14

A.  15 minutes to find 1rm BS

+

21-15-9-6-3
Pullups
Hang power cleans (95/65)

20 Aug 14

A.  PP 7,7,7,5,5,3,1

+

AMRAP 15

   20 Wallballs

   20 butterfly situps

   20 DU

19 Aug 14

A.  5x5 DL build each

+

15,12,9
   Thrusters (95/65)
    KB swings (50/30)

    200m run between each set

18 Aug 14

A. 5x3 CGBP

+

The TCBC 21-15-9 complex

For time

    8 weighted burpees(45/25)
    7 weighted strict pullups
    6 weighted burpees (45/25)
    400m dash
    6 weighted strict pullups
    5 weighted burpees (45/25)
    4 weighted strict pullups
    400m dash
    4 weighted burpees (45/25)
    3 weighted strict pullups
    2 weighted burpees (45/25)
    400m dash

16 Aug 14

10 2-minute rounds of
5 FS (95/65)
8 Butterfly sit-ups
11 Push press (95/65)
5 FS (95/65)
8 Butterfly situp
11 Push press (95/65)
Max reps of DUs with remaining time

Rest 1 minute between sets. Score DUs for each round.

For this WOD you have 2 minutes to complete the 2 rounds of FS, sit-ups, and PP then with the remaining time you complete as many DU as you can because your score is DU per round.

15 Aug 14

SKILL:  work on clean and jerk technique

+

8 power cleans (135/95)
15 TTB
25 HRPU

14 Aug 14

A. 5x5 CGBP (build each set)

+

3 person team
  15-1 no pushup burpees
   AMAP pullups
   AMAP air squats

P1 does 15 no pushup burpee Simultaneously P2 is doing as many pullups as they can and P3 is doing g as many air squats as they can. P2 &P3 continue to exercise until P1 finishes no pushup burpee. The partners then rotate so that P3 moves and does 15 NP burpees, P1 moves to pullups , and P2 moves to air squats. The rotation time is based on the partner doing the NP burpees. All do 15, then all do 14, then all do 13 and so on. Everyone on the team will be exercising at the same time. Don't worry we will do a demo. There is a 15 minute time cap to get the entire team from 15 to 1. CLEAR AS MUD?

13 Aug 14

A.  10 minutes to find 3 rep max DL

+

AMRAP 20

   5 wall walks

   10 walking lunges with plate on back (45/30)

   15 2ct mtn climbers

   20 DU

12 Aug 14

A. BS 5x 3 (2 sec hold at bottom)

+

Partner WOD (2 person team)
    3 RFT
     10 DL (185/130)
     10 burpee over bar
     400m run

This WOD partner 1 does 10 DL then partner 2 does 10 DL(same bar/ same weight). After both are finished with the first set of DL, partner 1 does 10 burpees over bar then partner 2 does 10 burpees over bar. Once that first set is complete both partners run the 400m together...that's one rounds. Both partners have to do the three rounds using this pattern.

11 Aug 14

A. 4x 4 PP + 3 PJ

+

AMRAP 20

    1K run

    then with remaining time

     5 pullups

     10 deficit pushups (2 x 45# plates)

     15 V ups



Score is total reps

8 Aug 14

A. FS 3,2,1,3,2,1

+

AMRAP 4
   10 DB snatch
   100m sprint
      Rest 5
AMRAP 4
    10 OH walking lunge steps (45/25)
    20 DUs

7 Aug 14

A. CGBP 5x5, rest 2 min

+

4RFT
   10 plyo pushups (45# plates)
   15 TTB
   20 no pushup burpees
   400 m run

6 Jul 14

A.  DL 8x1, rest 2 min

B.  EMOM 16

   6/4 HSPU

   20 DU

   6/4 pullups

   20 DU

5 Aug 14

A.  E2MOM 10

    BS x 5 (Heavy)

+

For time

   50 DU

   20 FS 115/75

   40 DU

   20 DL 115/75

   30 DU

   20 Burpee over bar

   20 DU

4 Aug 14

A.  3 strict press+3 push press x4 sets.  Rest 2 min between sets

+

2 sets (rest 3-5 min between)

AMRAP 8

   Run 400m

   AMAP pullups in remaining time

1 Aug 14

A.  FS 8x2

B1.  DB press standing 3x8-10, rest 30 sec
B2.  Pullups 3xAMAP rest 2 min

+

"Grace"
  For time:
   30 C&J 135/95

31 Jul 14

A.  EMOM 16 (alternating)
    HRPUs 10/8
    Wall walks 3/2
    WB 10/8

+

AMRAP 12
  1,2,3...
   PC 95/65
   Burpees over bar

* lunch class will break into two groups, 1 will do "A." and the other will do the AMRAP.  Also, depending on the group size, we may have to team up for the AMRAP where one partner does 1 PC and 1 burpee over bar and then the next partner does 1 of each, then they'll both do 2 of each, and then 3, etc...

30 Jul 14

A.  10x2 DL (build to 2rm)

+

AMRAP 10
  20 DU
  10 TTB
  20 DU
  10 S2OH 95/65
  20 DU
  10 FS 95/65
+
  4 sets
  run 400m
  rest 2 min

29 Jul 14

A. 8x2 BS, 4 sec eccentric every rep, rest 2 min.

B. 6x AMAP pullups, rest 1:30

+

For time:
  21,18,15,12,9
  DB swing (mod-heavy)
  HRPU

28 Jul 14

A.  EMOM 12:

     5 PP ( build every set)

+

AMRAP 15:

   8 burpees over wallballs

   8 wallball OH walking lunges (20/14)

   8 wallballs(20/14 - 10'/9')



* if wallball touches ground at any time during lunges and wallball, to include transition from one exercise to next, you must do a 100m sprint.

- thanks Fort Stewart

26 Jul 14

Skill work:  EMOM 12
 
   5 hang power cleans

+

4RFT
  5 PP
  10 TTB
  200m run

Saturday WOD

Crossfit on Saturday you ask???!!!!! Ask and you shall receive.  Be there at 0900 tomorrow and lets throw down again.

25 Jul 14

Run a 5k

24 Jul 14

A.  CGBP: 10 min to build to 1rm

+

For time:
  Run 400m
  50 DU
  10 wallballs (20/14   10/9)
  40 DU
  10 WB
  30 DU
  10 WB
  20 DU
  10 WB
  10 DU
  Run 400m

23 Jul 14

A.  Every 2 min for 5 sets DL x3 185/115 (building every set)

+

AMRAP 12
   6 DB G2OH (2 DB)
   8 DB front squat (2 DB)
   100m sprint

*pick moderate DBs for AMRAP

22 Jul 14

EMOM 10
odd: BS x6 135/95
even: Pull-ups x8/6
+
Tabata (20/10x8)
- Burpees
- SDHP 85/55
- Jump Lunges

21 Jul 14

A.  10 min to build to a 1 rm strict press

+

AMRAP 12
   - Run 1 mile
   - BW DL (for remainder of clock)

Score is total DL

19 Jul 14

Row 500 @ 80-90%
21 DL 135
21 GHD SU
15 DL 185
15 GHD
9 DL 225
9 GHD
6 DL 275
6 GHD
3 DL 315
3 GHD
Row 500 (all out)

Scale as needed but build each set

Saturday WOD

WOD on Saturday, Vanguard gym, 1000

18 Jul 14

A.  EMOM 12
     Front Squat
      Min 1: 1 rep
      Min 2: 2 rep
      Min 3: 3 rep
      Min 4: 4 rep...
      ...Min 12: 12 rep

+

10 to 1
  Frogleg sit-ups
  TTB
  S2OH 95/65
  BB Lunge 95/65

17 Jul 14

A1.  DB Bench press 4x 10-12, rest 30 sec

A2.  Pullups 4x 8-10, rest 2 min

+

For time:

     75 DB Snatch (alt) 55/35

       *must do 5 burpees at the top of every minute

16 Jul 14

A.  EMOM 20

     odd:  10 DL 135/95

     even:  5 chin-ups

+

21-15-9

     DB PP (40/25)

     Sit-up

     Burpees (no pushup)

15 Jul 14

A.  BS (12 min to build to a 1rm)

+

AMRAP 12

     6 WB 20/14

     8 TTB

    10 HRPU

14 Jul 14

A.  Every 2 min for 10 min

     Strict press x3-4 (build per set)

+

3 RFT

     80 DU

     200m run

     12 db walking lunges 40/30

     200m run

     12 db push press

     200m run

11 Jul 14

A.  EMOM 12

     - odd: BS x3 (heavy)
     - even: 3 wall walks

+

     800m run

     then

     30 steps OH walking lunges 45/25

     40 2ct MTN climbers

     50 DU (100 SU)

     then

     800m run

10 Jul 14

A1.  CGBP 4x8-10, rest 15 sec

A2.  Plyo pushups (onto a 45# plate on each side) 4x8-12


B.  For time (teams of 2)

     40-30-20-10

     Thrusters 65/45
     
     Bar over burpees


*1 member working at a time.

9 Jul 14

A.  EMOM 12:

     odd: DLx2 (HEAVY)
     even: rigid front leaning rest x30 sec

B.  EMOM 12:

     odd: Chin-ups x6-8
     even: DB Thrusters x6-8 40/25 ea hand

     +

     3 rounds not for time
     - 20 situps
     - 15 Mt Climbers (2ct)
     - 10 V-ups
     - 5 TTB

8 Jul 14

A. Pause BS (pause 2 sec at the bottom) 4x4-6

B. AMRAP 16:

3 KB swings 50/40

3 WB 20/14

3 burpees

6...

6...

6...

...add 3 reps each round, build as high as possible

7 Jul 14

A1. Strict press 4x 6-8, rest 1 min

A2. DB 1-arm bent over row 4x6-8, rest 1 min

B. For time:
     Run or row 1600m
     Rest 2 min
     +
     For time:
     Run or row 800m
     Rest 1 min
     +
     For time:
     Run or row 400m

5 Jul 14

Teams of 2
50 DU each, then as a team complete:
50 thrusters 65/45
50 TTB
50 Plyo pushups (45# plates)
50 sit-ups
50 bar facing burpees

* one person working at a time, except on DUs
* work down to the burpees and then work back up finishing with both doing 50 DUs

4 Jul 14

A.  FS 6x3

B.  8 RDS for total reps

     20 sec SDHP 95/65
     10 sec rest
     20 sec PP 95/65
     10 sec rest
     20 sec DL 95/65
     10 sec rest
     20 sec burpees (touch bar)
     1 minute rest

3 Jul 14

A.  EMOM 12
     odd: close grip bench press (CGBP) x5
     even:  pullups x6-8

B.  10-1 for time
     Wallballs 20/14
     Russian KBS 35/50

2 Jul 14

A. Every 2 min for 16 min:
     DL x3 135/95
     *try to build 10# every set

B. 1000m run
     30 chest to ground push ups
     30 FL sit ups
     30 burpees
     1000m run

1 Jul 14

A.  EMOM 6
     BS x3 (heavy)

B.  EMOM 8
     odd: 8 OH BB lunge 65/45
     even: shuttle sprints

C.  EMOM 10
     odd: 4 wall walks
     even: 30 DUs (60SU)

ID CARDS!!!!!

EVERYONE MAKE SURE YOU BRING YOUR MILITARY,DOD CIVILIAN, FAMILY MEMBER ID CARD TODAY AND EVERY DAY!!!!! IT WILL BE CHECKED BY THE MPs AND YOU WILL BE ASKED TO LEAVE IF YOU DON'T HAVE IT!!!!

30 Jun 14

A. Work to 1rm push press

B. 4 sets @80-90%
     30 sec wall ball
     30 sec rest
     30 sec G2OH 95/65
     30 sec rest
     30 sec burpee plate jump
     30 sec rest
Score is total reps

27 Jun 14

A. Front squat: 8x2 (build each set)

B. AMRAP 12
      - run 1 mile
      - Body weight DL as many as possible (AMAP) with remaining time

For B., you run the mile only once and, with whatever time you have left in the 12 minute AMRAP, you complete as many body weight deadlifts as you can.

26 Jun 14

A.  EMOM 14
    odd: Close grip bench press (mod to heavy)
    even: DB bent over row 8-10 (mod to heavy)

B.  "Fran"
        21-15-9
        Thrusters (95/65)
         Pull-ups

25 Jun 14

A.  DL 6x3

B.  2 RFT @ 80-90%
      - 400m run
      - 10 G2OH 95/65
      - 20 pullups
      - 10 DL 95/65
      - 20 butterfly sit-ups
      - 10 SDHP 95/65
      - 20 HRPU

24 Jun 14

A. BS: 10 min to build to 5 rm

rest 3 min

B. BS: Complete As many REPS as possible (AMRAP) @ 70% of "A".

C: 2 sets (for reps)
     - 60 sec HRPU
     - 60 sec rest
     - 60 sec thruster 95/65
     - 60 sec rest
   right into
     2 set (for reps)
     - 60 sec front plank
     - 60 sec rest
     - 60 sec walking barbell lunge 95/65 (BS position)
     - 60 sec rest

23 Jun 14

A.  EMOM 12
     Odd:  3 strict press (95/65)
     Even: 5 push press (95/65)

B.  Barbara:
      5RFT:
      - 20 pull ups
      - 30 push ups
      - 40 sit ups
      - 50 air squats
    3 minute rest between each round.

20 Jun 14

A. EMOM 6
    - BS or FS 3 reps build each set

B.  EMOM 12
    - Odd: 12 sit ups
    - Even: 30m shuttle sprint

C.  AMRAP 10 @80-90%
    - 400M run
    - 10 pike pushups
    - 8 inverted rows

19 Jun 14

A.  Close grip bench press
      10,8,6,10,8,6

B.  AMRAP 12
     - 10 pullups
     - 10 no push up burpees
     - 8 pullups
     - 8 no push up burpees
     - 6 pullups
     - 6 no push up burpees
     - continue this pattern to 2 and 2


For A, close grip (16-18in) coming close to failure on second wave.

For B, if you make it all the way to 2 you start over at 10 and go back down until the 12 minutes are up.  You have to touch the pullup bar during the no push up burpees.

18 Jun 14

A. Snatch grip deadlifts: 6x2

B. 4 rounds of:
      30 second DB swing
      30 second burpees
      60 second break
    Rest 7 minutes
     4 rounds of:
       30 second DB swing
       30 second burpees
       60 second break

17 Jun 14

A. Back squat: 3x8-10

B. AMRAP 20

   - 200m run
   - 10 pike pushups
   - 15 med ball cleans(20/14)

16 Jun 14

A. Strength - Push press
      - 10,8,6,10,8,6

B. Half "Chelsea"

    - EMOM for 15
      - 3 pullups
      - 5 HR push ups
      - 7 squats

Part A is a wave scheme. Example weight would be 100x10, 110x8, 120x6, 105x10, 120x8, 135x6. The first wave is to gear up the nervous system and the second wave we are looking for increases.

Part B you have 1 minute to complete all reps (3,5,7) of all 3 exercises (pull ups, HR push ups, squats) and rest the remaining time of that minute continuing for 15 minutes

13 Jun 14

A. Front squats 5x5 (rest 3 minutes)

B. Teams of 3, 1 working at a time of:

    - 400 m run (together, 1 person must carry a 10# plate OH, may switch)

    - 100 wallballs (14# ball, 10# plate must be held overhead by a resting partner)

    - 100 TTB (10# plate must be held overhead by a resting partner)

    - 100 thrusters using 10# plate

    - 100 OH walking lunges 10# plate

    - 400m run (together, 1 person must carry a 10# plate OH, may switch)

12 Jun 14

A. Bench press 5x5

B. 5 RFT

    - 10 plate facing burpees
    - 15 goblet squats (moderate weight)
    - 20 two count mountain climbers

For burpees you place a plate in front of you, execute a burpee with your head towards the plate then jump over the plate.

11 Jun 14

A. Deadlifts 5x3 rest 90sec-2 min between each

B. Pull up ladder
       x2
       x4
       x6
       x8
       Last set: as many as possible (AMAP)
 
C. AMRAP 12
   10 deficit pushups using 45# plates
   10 steps OH walking lunges (15/25)
    200m run

For B, you complete each set of the pull ups every 1:15

10 Jun 14

A. 5x5 back squats

B. Run or row 1000m
Rest, then:

EMOM 12
MIN 1: 8-10 TTB
MIN 2: 10 burpees
MIN 3: 20 DUs
MIN 4: 2 wall walks
x3

9 Jun 14

A: Strict press 5x5

B: heavy Jackie
      50 SDHP (65/95)
      20 thrusters (65/95)
      25 SDHP (65/95)
      10 thrusters (65/95)

For "A" build to a heavy 5 and build on every set if able.
For "B" scale as needed but SDHP and thrusters must be same weight.

After A we will complete the WOD in separate groups. So after one group does B we will reset to bars and the next group starts. This is not a team effort thing but we only have 10 barbells so while waiting your turn, you can motivate the ones completing the WOD. However, it can be done with dumbbells but the SDHP and thrusters must still weight the same.

Saturday WOD

A. Romanian Deadlift 4x8-10, rest 2min

B. AMRAP 10
- 10 SDHP (65/45)
- 5 Burpee Broad Jump
- :30 Side Plank (rotate every set)

Rest 4min

C. AMRAP 10
- 5 supinated chin-ups
- 8 DB shoulder press (tough weight)
- :30 Front Plank

WOD

Strength
build to 3 rm on bench press

WOD
EMOM 10
odd: hand release push up (HRPU) 8/5
even: pull ups 5/3
rest 2
EMOM 10
odd: up/downs 6/4
even: inverted rows on barbell 6/4

The numbers are the reps for males/females

WOD

warmup
banded good mornings
air sqauts (slow down and hold)
walking lunges (slow move)

Strength
4 sets of 5-6 deadlifts (weight about 75% of 1rm)
 
WOD
10,9,8,7...1
renegade rows
"V" ups
200m run between each set

WOD

Vanguard today!!!

Warm up
empty barbell squats going into bottom position slowly
3 sets 10 walking lunges (slow and deliberate)
3 sets 10 air squats hold for 3 seconds in down position
3 sets 10 push ups

Strength
3 sets of 10 heavy back squats

WOD
5 minute AMRAP
5 T2B
10 DUs (30 SUs)
rest 3
5 minute AMRAP
10 walking lunges
15 burpees
rest 3
5 minute AMRAP
20 jumping lunges
10 HR push ups

WOD

Warm up
jog to end of road and back
light kb swings
KB rows
PVC pass throughs
swings, rows, and pass-throughs all 3 sets of 10

Strength
10 minutes to build to 3 rep max(rm) of strict overhead press

WOD
HELEN
3 RDS for time (RFT)
400m run
21 KB swing
12 pull ups

You'll break into groups to accomplish the 3rm of overhead press.  After that 10 minutes we will meet back at board to discuss WOD.

WOD

We will start today with 6 rounds of:

30 second plank hold (elbows)
15 "V" ups
thanks to CrossFit Mayhem for that one
then
30 SDHP (m:50/f:35)
200m run
20 SDHP
400m run
10 SDHP
800m run

WOD

we will start today with Sally push ups
then
10-1 lateral burpees (jumping laterally over an object)
7 russian KB swing between each set

WOD

10 minute AMRAP
200m sprint
20 double unders (40 singles)
10 air squats
rest 4 minutes
10 minute AMRAP
30 sumo deadlift high pull @ 40#
10 walking lunges
10 frogleg situps

WOD

Starting at 5 reps you will do a 7 minute AMRAP of burpees, pullups, and wall balls increasing by 1 rep every time.  So you'll do 5 burpees, 5 pullups, and 5 wall balls.  Then 6 burpees, 6 pullups, and 6 wall balls.  7 burpees, 7 pullups, 7 wallballs and so on for the entire 7 minutes.  You'll then rest for 3 minutes.  After the three minute rest you will do another 7 minute AMRAP starting at the highest number of completed rounds of burpees, pullups, and wall balls and work back down. For example, If you made it through all three exercises at 8 reps each and started on another round but only made it through 9 burpees you will start the second AMRAP at 8 and not 9.

WOD

Team WOD

400m run
100 push up
400m run
100 frogleg situps
400m run
100 squats
400m run
100 over head press (m:30/f:20)

2 person teams. You must start and finish the 400m runs together and you can break up the 100s however you want between the two of you.

WOD

4 rounds for time of

100ft OH weighted lunges
400m run
20 kb swings

WOD

10 min AMRAP

5 pullups
10 KB thrusters (m:30/f:20)
100m SPRINT (this is a sprint not a run)

set a goal per round and match your last five minutes with the first five

WOD

TABATA...20 seconds of max effort work with 10 seconds of rest for 8 cycles:

TABATA pushups
then
TABATA squats
then
TABATA "V" ups
then
TABATA mountain climbers

WOD

1-10 overhead KB press
10-1 burpees
Victory hill sprint between each


As a group starting at the bottom, you will do 1 overhead KB press, sprint to the top, and do 10 burpees.  Then as a group we will walk back down the hill.  Then as a group you will do 2 overhead KB press, sprint to the top, and do 9 burpees...and so on until we do 10 overhead KB press, sprint to the top, and do 1 burpee.

WOD

40 kb swings
20 burpees
30 kb swings
20 lunges
20 kb swings
20 squats
10 kb swings
20 frogleg situps
5 kb swings

kb weight for men is 50# and women is 30#. If you really want to challenge yourself today and your not scared, do the lunges, squats, and situps all weighted.

WOD

Today's WOD is inspired by one the Crossfit Regional workouts:

20 minute time cap to complete:
30 SDHP (40# KB to simulate rowing)
30 double unders ( or 60 pvc pipe lateral jumps)
30 kb swings
30 wall balls
30 K2E
30 wall balls
30 kb swings
30 double unders (60 pvc pipe lateral jumps)
30 SDHP (40# KB s to simulate rowing)

for the pvc pipe lateral jumps, you place a pvc pipe on the ground length wise. starting from one side of the pvc pipe, you hop over the pipe laterally to the other side with both feet together and then hop back to the side where you started and that's one rep. this is for those of you who can't do double unders.

WOD

3 RDS for time of:

500m run
30 chest to ground pushups
20 weighted overhead walking lunge steps (m:40/f:30)

Coach's WOD

 50, 40, 30, 20, 10
Calorie row
Double unders

WOD

Today we are going to do the - "CrossFit Baseline WOD". However we will modify it a little since it calls for rowing and ab mat situps, two things we don't have right now.

For Time:

50 SDHP (40# KB for everyone to get the same effect as a rower)
40 Air Squats
30 frogleg Situps
20 Push Ups
10 Pullups
...
Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Everyone must use a 40# KB for this WOD. This will be the same as if we all rowed 500m so everyone can do it. If we don't have enough 40# KB to start then we can start everyone at different times. So as soon as someone is done with the SDHP and moves to the air squats, you can get on the KB for your SDHP.

WOD

30 Russian KB swings (go heavy)
farmers carry down Victory Hill (medium weight)
30 shoulder to overhead (using same weight as farmers carry)
farmers carry up Victory Hill
20 Russian KB swings
farmers carry down Victory Hill
20 shoulder to overhead
farmers carry up Victory Hill
10 Russian KB swings
farmers carry down Victory Hill
10 shoulder to overhead
farmers carry up Victory Hill

WOD

Buddy team WOD

P1 run 400m
P2 "V" ups until P1 returns from run
then switch keeping a running count of "V" ups
then
P1 run 400m
P2 KB squats until P1 returns from run
then switch keeping a running total of KB squats
then
P1 run 400m
P2 burpees until P1 returns from run
then switch keeping running total of burpees
then
P1 run 400m
P2 overhead weighted walking lunges
then switch keeping running total of steps

EVERYONE will use 30lbs for the squats and overhead weighted walking lunges

WOD

8 minute AMRAP
200m run
10 HR push ups
8 SDHP
4 minute rest
8 minute AMRAP
30 double unders (90 singles)
7 burpees
10 walking lunge steps

WOD

4 rounds for time of

15 wall balls
15 knees to elbow (K2E)
200m dash

We will be meeting a Vanguard gym tomorrow.  Del has a WOD for us.  This isn't permanent yet, its just tomorrow...:-D

WOD

20 minute AMRAP

20 KB swings
30 double unders (90 single unders)
40 walking lunge steps.

WOD

3 RFT

10 Kb Thruster (M:40x2/f:30X2)
400 M Run
15 Knees To Elbows

new name

If you are looking for Crossfit Maintainer you have found the right place.  As of Friday, April 25 2014, we have officially changed our name from Crossfit Maintainer to TCB Crossfit. Please bookmark this page because Maintainer is no more.

WOD

HELEN

3 rounds for time of

400m run
21 KB swings
12 pullups

WOD

500m run
then
15-12-9-6-3
KB push press (m50:f30)
"V" ups
burpees
then
500m run

you are only running twice during this entire WOD it's NOT 500m run each time.

WOD

5 rounds
20 air squats
sprint up Victory Hill
20 mountain climbers (2ct)
walk back down the hill

Rest time for this WOD is the walk back down the hill which shouldn't take more than a minute.

WOD

30 DB/KB snatch (alternating each arm)
40 double unders (80 single unders)
100m farmers carry
20 DB/KB snatch
30 Double unders (60 single unders)
100m farmers carry
10 DB/KB snatch
20 double unders (40 single unders)
100m farmers carry

WOD

4 sets of 3 minute AMRAPs with 2 minute rest between each:

12 KB swings
12 OH weighted walking lunges
12 hand release pushups

WOD

12-1 KB swings
1-12 burpees

12 kb swing, 1 burpee, 11 kb swing, 2 burpee, 10 kb swing, 3 burpee and so on.

WOD

40-30-20-10

weighted walking lunges
frogleg situps (or bent knee ab mat situps)

do a 200m sprint between each set

WOD

12 minute AMRAP partner WOD in team of three

Partner 1 runs 400m
Partner 2 box jumps (or step ups)
Partner 3 wall balls

while partner 1 runs 400m partner 2 does box jumps/step ups and Partner 3 does wall balls. Once partner 1 returns they then move to box jumps, partner 2 moves to wall balls and partner 3 moves to 400m run. When partner 3 returns from run they move to box jumps and partner 1 moves to wall balls and partner 2 runs...continue this pattern for 12 minutes

WOD

5 rounds for time (RFT)

20 KB swings (heavy)
300m sprint

WOD

4 rounds of

100m KB farmers carry (m:2x50/f:2x30)
10 pullups
20 pushups
30 mountain climbers (2ct)

WOD

Everyone come in today and do three sets 10 pullups (strict, no band) or 3 sets of 15 pullups (strict, with band) before we get started.

 WOD

3 rounds for time of

200m sprint
20 sumo deadlift highpull
20 overhead weighted lunges
20 "V" ups

WOD

3 rounds, rest 30 seconds between each EXERCISE:

10 pullups
20 steps KB walking lunge (m:95/f:65)
15 Push press (m:95/f:65)

then 4 rounds unbroken:
30 second pushups
30 second front plank
30 second rest
 

WOD

Run 800m
then
4 rounds for time of:
5 KB thrusters (heavy KB)
10 burpees
15 frogleg situps

WOD

21, 18, 15, 12, 9, 6, 3
KB swings
knees to elbow (or hanging leg raise)
sprint 200m each set

For this WOD you can do the exercises in any rotation you want however you have to rotate through each exercise. You can not complete all KB swings first then, all the running, and then all of the knees to elbow. You have to swing a KB 21 times, knees to elbow 21 times and sprint 200m in the first set (in whatever order) then do the same three (in any order) for 18 reps and so on.

WOD

WOD

8 minute AMRAP of
8 KB swings (use a heavy KB)
8 burps

WOD

Run 800m
50 frogleg situps
25 chest to ground pushups
run 400m
50 frogleg situps
25 chest to ground pushups
run 800m

WOD

5 rounds of

16 overhead KB walking lunges (medium weight)
400m run

So you'll have one KB in each hand overhead counting each step as one. The weight should be enough that you have to take a rest and you should not be able to hit these unbroken.

WOD

3 rounds of:
1 minute max effort row
1 minute max effort KB swing
1 minute max effort stationary lunge
then
3 rounds of
1 minute max effort ab mat situps
1 minute max effort step ups
1 minute max effort up/downs

WOD

15 minute AMRAP
100m sprint
10 OH press (m:50/f:30)
10 HR pushups
10 knees to elbow (15 hanging leg raises)

WOD

3 rounds for time of:
400m run
40 walking lunges
30 "V" ups
20 pushups
10 (4count) mountain climbers

WOD

WOD

5 rounds
200m run
5 burpees
8 kb thrusters

WOD

Run 1 mile


This 1 mile should one of the hardest and fastest 1 mile runs you've ever done. If you have a weight vest, wear it. If you have an altitude mask, wear it. 

WOD

WOD

10 minute team WOD of max effort slam balls with one person working at a time. However at the top of every minute everyone has to stop and complete 15 pushups before the team continues to work. Then we will take a 5 minute break and do a 10 minute team AMRAP of max effort sumo deadlift highpulls. Same rule applies where only one person is exercising but at the top of every minute everyone has to stop and do 15 pushups before the team member can continue to exercise. Score for each AMRAP is total number reps for the slam balls and sumo high pulls.

WOD

descending ladder from 10 to 1 of

jumping jacks
pushups
squats
"V" ups
burpees

so you'll do 10 of each then 9 of each then 8 of each and so on.

WOD

4 rounds of
500m run
15 burps
20 KB swings

WOD

We will first warm up with some random jumping jacks, jump rope, running in place, etc. NO GETTING OUT OF YOUR CAR AND START SPRINTING!!!

10x100m Victory Hill sprints

Sprints 1-3 are 70%
Sprints 4-7 are 100%
Sprints 8-10 are 70%

WOD

Crossfit Open workout 14.2 modified

Every 3 minutes complete:
 From 0:00-3:00
 2 rounds of:
 10 KB overhead press (m:40/f:30 adjust weight up from Rx not down, if needed)
 10 air squats
 From 3:00-6:00
 2 rounds of:
 12 KB overhead press
 12 air squats
From 6:00-9:00
 2 rounds of:
 14 KB overhead press
 14 air squats
 Etc., following same pattern until you fail to complete both rounds (we will cap it at 21 minutes if your able to keep going)
This workout begins as a standard three-minute WOD of two rounds of 10 overhead press and 10 air squats. If you complete two rounds before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead press and 12 air squats. If you complete two rounds before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead press and 14 air squats. If you complete two rounds before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. 16 reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.  Your workout is over whenever you do not complete two full rounds of the couplet within the time cap or 21 minutes, whichever comes first.

WOD

4 rounds for time of:
20 KB swings
farmers carry down Victory Hill
20 Sumo Deadlift Highpull
farmers carry up Victory Hill

WOD

buy in 600m run
then
4 rounds for time of:
10 pullups
20 hand release pushups
30 walking lunges
then
cash out 600m run

WOD

with a clock set at 9 minutes do

2 minutes of up/downs
2 minutes of "V" ups
2 minutes of stationary lunges
1 minute of up/downs
1 minute of "V" ups
1 minute of stationary lunges

High intensity is the name of the game. The WOD is nine minutes but should feel like 20. Let's get it done.

WOD

5 rounds for time of:

10 kb squats (2 kb in front rack position)
10 push press (using same 2 kb from squats)
20 pushups

WOD

Today's WOD is inspired Crossfit's 14.1 Open WOD:

12 minute AMRAP of

30 double unders (75 singles)
15 KB swings (m:60/f:40)

WOD

2 rounds for time of:

200m sprint
50 jump rope
200m sprint
40 air squats
200m sprint
30 pushups
200m sprint
20 KB swings
200m sprint
10 burpees

WOD

 20 KB squats (in front rack position)
20 stationary lunges (not weighted)
400m sprint
16 kb squats
16 stationary lunges
400m sprint
12 kb squats
12 stationary lunges
400m sprint
8kb squats
8 stationary lunges
400m sprint

WOD

Every minute on the minute for 20 minutes.

ODD minutes - 15 KB swings
EVEN minutes - 15 pushups

WOD

12 minute AMRAP of

8 burpees
8 "V" ups
100m sprint

WOD

4 sprints up Victory Hill (WALK back down as fast as you can)
then
5 rounds of:
20 kb swings
40 walking lunges (20 each leg)
then...
4 sprints up Victory Hill (WALK back down as fast as you can)

if your doing this on your own then it's:
500m row @ 1:50/500m pace (or lower)
then
5 rounds of:
20 kb swings
40 walking lunges (20 each leg)
then
500m row @ 1:50/500m pace (or lower)

WOD

3 rounds for time of:
15 KB swings
farmers carry down Victory Hill
15 Overhead KB press
farmers carry back up Victory Hill

WOD

 3 sets with a 1 minute rest between each of
4minute AMRAP
21 air squats
15 hand release pushups
9 sumo dealift highpulls

So we will do the 4 minute AMRAP, rest for a minute, do the 4 minute AMRAP, rest a minute and do the 4 minute AMRAP

WOD

4 sets with 2 minute rest between each set:

3 min AMRAP of
12 KB swings
12 OH KB stationary lunges
12 HR pushups

for this WOD you will do the 3 minute AMRAP rest 2 minutes and repeat the 3 minute AMRAP. Comtinue this pattern until you finish 4x 3 minute AMRAP's with 2 minute rest between each.

Thank you Black Falg Crossfit for this one.

WOD

20 KB swings (kbs)
10 air squats (as)
19 kbs
15 as
18 kbs
20 as
17 kbs
25 as
16 kbs
30 as 
 15 kbs
35 as
after the 15 kbs and 30 as you will work your way back starting at 16kbs/30 as and finishing at 20kbs and 10 as.

WOD

4 rounds for time of:

400m run
10 OH KB Press (m:50x2/f:30x2)
15 burps
20 "V" ups

WOD

Partner WOD

5 minute AMRAP
P1 wallballs
P2 static KB hold
partners switch places after every 10 wallballs
rest 1 minute
4 minute AMRAP
P1 wallballs
P2 static KB hold
switch every 10 reps
rest 1 minute
3 minute AMRAP
P1 wallballs
P2 static KB hold
switch every 10 wallballs

WOD

Task priority TABATA

Tabata is 20 seconds of work with 10 seconds of rest. So, staying within those parameters we will do:

70 air squats
60 pushups
70 mountain climbers (2 ct)
60 KB swings
70 stationary lunges (each step is one)
 
On 3,2,1 go you start doing airsquats for 20 seconds and then rest for 10 seconds until you complete 70 air squats. You then instantly start 20 seconds of pushups and 10 seconds of rest until you complete 60. We continue this pattern all the way until you finish the lunges. If you finish one exercise within the 20 seconds of work you can go right into the next exercise. While doing the pushups and mountain climbers during the 20 seconds of work if you can not push or "climb" you have to hold the plank until the 10 second rest time.

WOD

4 rounds for time of:
20 SDHP
20 "V" ups
200m run

WOD

for time

run around the block (approx 1000 meters)
then
10,9,8,7...1
jumping squats
"V" ups
hand release pushups
then
600m run

so after the run you'll do 10 jump squats, 10 "V" ups, 10 HR pushups, then 9 of each and then 8 of each and so on to 1 of each. After that is complete you will finish the whole thing with a 600m run

WOD

For time
12, 9, 6, 3, 3, 6, 9, 12 of

KB squat thrusters
burpees

WOD

4 rounds for time of:
400m run
25 KB swings
15 straight leg situps

WOD

500m row
then
40 KB swings
10 burpees
30 air squats
5 burpees
30 Mountain climbers (2ct)
5 burpees
40 stationary lunges (L+R=1)
10 burpees
then
500m row

WOD

First do 50 pushups
then
10 KB push press (m40:f30)
2 V ups
9 push press
4 V ups
8 push press
6 V ups
7 push press
8 V ups
6 push press
10 V ups
5 push press
12 V ups
4 push press
14 V ups
3 push press
16 V ups
2 push press
18 V ups
1 push press
20 V ups
finish with 50 bent knee Army style situps.

Thanks to Camp Robinson Crossfit for this one.

WOD

4 rounds for time of
10 slam balls
15 box jumps
20 KB swings

WOD

Most of you have done this one before so lets see some progress.

3 rounds for time of:

400m run
40 walking lunges
30 frogleg situps
20 pushups
10 burpees

WOD

WOD

starting at 10 reps and working down to 1 rep with a 200m run between each of

KB thrusters
"V" ups
walking lunges

You will do 10 thrusters, 10 "V" ups, 10 walking lunges (each step is one), run 200m
then 9 thursters, 9 "V" ups, 9 walking lunges, run 200m etc

WOD

3 rounds for time of:

400m run
30 double unders (60 single unders)
21 KB swings
12 knees to elbow (18 hang leg raise or 24 "V" ups)

WOD

12 minute AMRAP
2 KB dealift (m:50x2/f:30x2)
2 pushups
4 KB deadlift
4 pushups
6 KB deadlift
6 pushups
continue this pattern of increasing each exercise by 2 reps for 12 minutes.

We will refresh ourselves on our deadlift form before we start.

WOD

Today's WOD is brought to you by the letter "P" and the number 13... This WOD is the brain child of our very own Pete Palmer. If 13 is your lucky number then today is your lucky day. It's 13 exercises at 13 reps each (try to finish within 13 minutes):

13 for 13 on the 13th

Run 500m
then
13 straight leg situps
13 hand release pushups
13 "V" ups
13 2ct mountain climbers
13 burpees
13 weighted walking lunges (m:50/f:35 each hand)
13 KB swings (m:50/f:35)
13 box jumps (m:30/f:24)
13 dips
13 sumo deadlift high pulls (m:80/f:50)
13 pullups (if you do ring rows it's 26)
13 dumbbell snatch (L&R = 1 rep)
13 jumping squats
then
run 500m

WOD

WOD
Run 800m
15 dips
15 KB swings
Run 400m
20 dips
20 KB swings
Run 200m
25 dips
25 KB swings

heavier KB than usual today

WOD

10 KB squats (front rack position) (KBS)
10 push press (PP)
20 frogleg situps
9 KBS
9 PP
20 straight leg situps
8 KBS
8 PP
20 up/downs
7 KBS
7PP
20 oblique twists
6 KBS
6 PP
20 leg raises
5 KBS
5 PP
20 floor wipers
4 KBS
4 PP
20 supine bicycle
3 KBS
3 PP
20 bent leg situps (military style)
2 KBS
2 PP
20 flutter kicks
1 KBS
1 PP
20 crunches

WOD

Today we are going to be doing two minute stations. It might be a little tight in the gym but we will make it happen. The stations are as follows:

station 1 pushups and pull ups
station 2 wallballs and kb swings
station 3 "V" ups and burpess
station 4 weighted lunges and box jumps
station 5 mountain clibers and flutter kicks

you do each station for two minutes switching between exercises after a minute. So at station 1 you do pull ups for one minute then pushups for one minute, switch to station 2 and do wallballs for one minute and then kb swings for one minute...etc, etc. We will do these a total of three rotations with a one minute rest between each rotation.