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.