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.