31 Dec 15

Take 10 minutes to warm up

For time
15-12-9-6-3
Power cleans (95/65)
Squat jumps
Push jerks
TTB

30 Dec 15

3x10 push press
Pick a weight you can handle each round but will have to rest QUICKLY between reps


WOD
3RFT
800m run
15 pullups
20 abmat situps

29 Dec 15

Strength
3x10 CGBP
pick a weight that's not easy but enough that you can use it for all three sets and will need to break up the reps

WOD
21-18-15-12-9-6-3
FS (95/65)
Plyo pushups

28 Dec 15

Strength
5x3 BS (build to heavy 3)

WOD
12 down to 1 reps of
Horizontal box jump over
DB snatch (70/50)

24 Dec 15

AMRAP 10

10 Sumo deadlift high pull (95/65)
10 Wallballs

23 Dec 15

21-18-15-12-9-6-3
Weighted box step ups (45/35 DB in each hand)
KBS

22 Dec 15

EMOM 10
10 HPC (135/95

+

5 RFT
30 DUBS
10 DB snatches (alt arms @ 5 ea)
20 box jumps
10 strict dips

18 Dec 15

Strength
5x3 DL (build to heavy 3)

WOD
Annie
50-40-30-20-10
Double unders (3 to 1 singles)
Abmat situps

Mobility

Mark your calendars.  Friday, Jan 8th and Friday, Jan 22 we will be having a mobility class during our lunch session.  Come in those days ready to get loose.

16 Dec 15

Strength
5x3 push press (build to a heavy 3)

WOD
10 rounds
5 strict weighted pullups
1 min rest after each
right into
5 rounds of
5 DL (225/155)
10 burpees
right into
21-15-9
Box jumps
Ab mat situps

Closed next week

HEADS UP EVERYONE... Just got word that the gym is closed next week from 21-25 Dec for asbestos removal.  We will still have WODs posted so that you can stay on track until we re-open.

15 Dec 15

Strength
5x5 CGBP (build)

WOD
5RFT
400M run
20 heavy KBS

14 Dec 15

12 Days of Christmas WOD

100 single unders or 100m run (athlete choice)
2 box jumps
3 burpees
4 push press (95/65)
5 HPC(95/65)
6 DL
7 kbs
8 air squats
9 hrpu
10 oh lunges (45/25)
11 abmat sit ups
12 hspu

Workout is just like the song. First you do the 100, then 2 box jumps and the 100. Then 3 burpees, 2 box jumps and the 100.  Then 4 push press, 3 burpees, 2 box jumps , and the 100...and so on.

11 Dec 15

Strength
4x3 DL (build)

WOD
4 RFT
10 one arm KB thrusters (right arm only)
25 Dubs (50 singles)
10 one arm KB thrusters (left arm only)
25 Dubs

8 Dec 15

Strength
5x5 BS (build to a heavy 5)

WOD
21-15-9
Box jumps
Power cleans (115/85)

7 DEC 15

Strength
5x5 CGBP (build)

WOD
Working until you get a combined total of 300 reps
1 min ME push press (105/75)
30 sec rest
1 min ME burpees
30 sec rest
1 min ME HPC
30 sec rest
1 min ME TTB
30 sec rest
1 min ME DL
30 sec rest
1 min ME decline push up
30 sec rest

4 Dec 15

Strength
3x10 BS

WOD
AMRAP 20
5 pullups
10 abmat sit-ups
15 air squats

3 Dec 15

Strength
5x3 DL (build each set to a heavy 3)

WOD
5 RFT
400m run
15 KBS
10 plyo pushups

2 Dec 15

Strength
6x3 BS

WOD
EMOM 20
odd: 45 sec ME TTB
even: 45 sec ME OH stationary lunge (45/25 plate)

1 Dec 15

Strength
5x5+5
Push press + weighted strict pull ups (supinated grip)

WOD
"Helen"
Three rounds for time:
Run 400 meters
21 KB swings (53/35)
12 Pull-ups

30 Nov 15

Strength
4x5+10
CGBP+bent over rows (pick a weight for both and complete all three sets at that weight)

WOD
15 down to 1
BP (135/95)
Between each set complete 10 box jumps

27 Nov 15

Strength
5x3+20
heavy DL + lunges (stationary, L=1, R=1)

WOD
50 cal row
25 DL (155/125)
100 Dubs
25 cal row
15 DL
50 DUBS
15 cal row
10 DL
25 DUBS

25 Nov 15

Strength
5x3+15
heavy BS + jump squats

WOD
20 min EMOM
Odds: 45 sec hand stand hold
Evens: 30 sec of dubs

24 Nov 15

Take about 10 min to warm up

WOD
1 mile run
30 strict DB/KB press (70/53)
30 KBS (70/53)
30 DB/KB sumo squats (70/53)
1 mile run

23 Nov 15

Strength
5x3+15
Heavy bench press + plyo push ups

WOD
3 RFT
100 DUBS
25 thrusters (95/65)

20 Nov 15

2000m row
200 Dubs (500 singles)
200m walking lunges

Since we only have so many rowers, you'll have to start once a rower comes open.  Warm up first and start on your own...goal is a sub 22 minutes on this one.

19 Nov 15

Strength
5x5+3
Push press + push jerk
Build each set

WOD
20 EMOM
Even: 45 sec ME HSPU
Odd: 45 sec ME HPC (95/65)

18 Nov 15

5x5 CGBP

30 dubs
30 wb
30 TTB
30 thrusters (105/75)
30 kbs (70/53)
30 vups
30 dubs

17 Nov 15

Strength
5x2 DL (build each set to a heavy 2)

WOD
20 min AMRAP
1 DL (205)
3 burpee
2 DL
3 burpee
3 DL
3 burpee
4 DL
6 burpee
5 DL
6 burpee
6 DL
6 burpee
7 DL
9 burpee
.... Follow pattern until 20 min up

16 Nov 15

Strength
5x3 FS

WOD
AMRAP 12
1 mile run
ME FS with remaining time (105/75)
+
40 strict pull ups

13 Nov 15

Strength
5x3 DL (build)

WOD
For time in teams of 3
100 KBS
100 air squats
100 pull ups
100 box jump overs
100 TTB

12 Nov 15

12 Nov 15

10 minute warm up/mobility work

200 m run
25 plyo push ups
400 m run
15 plyo push ups
800 m run
10 plyo push ups
400 m run
15 plyo push ups
200 m run
25 plyo push ups

10 Nov 15

Strength
5x5 push press

WOD
400 m run
+
21-15-9-15-21
Thrusters (75/45)
Vups
+
400 m run

9 Nov 15

Strength
4x10 CGBP


5 min amrap
3 DL (245/205)
3 burpee over bar
1 min rest
5 min amrap
10 OH lunges (45/25)
10 over head squats (45/25)
1 min rest
5 min amrap
5 pull ups
10 box jumps

6 Nov 15

2 rounds
2 min ME abmat sit ups
2 min rest
2 min ME burpee box jumps
2 min rest
2 min ME DB G2OH(50/35)
2 min rest
2 min ME jump squats
2 min rest

5 Nov 15

5 Nov 15

Strength
5x5 CGBP

WOD
15 min AMRAP
20 dubs
15 wb (20/14)
10 kbs (70/53)
5 TTB

4 Nov 15

Strength
3x10 push press

WOD
Partner WOD
AMRAP 20
5 power cleans (135)
5 push press (135)
5 lateral burpee over bar

Partner 1 does one round then partner 2 does one round.  Continue to switch every round until time expires,only one partner working at a time.

3 Nov 15

10 minute mobility work

WOD
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round

Winner announcement

I need everyone who took part in our month long competition to be sure and show up to the gym on Friday at noon so I can announce the winners. Remember there are 1st, 2nd, and 3rd place prizes.  Also, don't assume you know how you finished because I think some of you are going to surprise yourself with your final results.

2 Nov 15

Strength
5,5,3,3,1,1 FS (build each time the rep count drops...heavy 1s)

WOD
Buddy wod:
5 rounds
Buddy 1 400 m run
Buddy 2 ME squat cleans (95/65) until buddy 1 returns then switch.

Each round consists of both completing run and cleans.  Whoever does the most cleans wins

30 Oct 15

Strength
5x3 strict press

WOD
Tabata fun
1: squat jumps
2: push ups
3: vups
4: jumping lunges
5: kbs
6: knees to elbow

29 Oct 15

Strength
5x5 CGBP (build every set)

Partner WOD
Working in teams of 2 complete as many rounds as possible in 25 minutes:
50 wallballs
40 KBS (53/35)
30 burpees
20 pull ups
100 m run together
*one person working at a time

28 Oct 15

Strength
5x5 BS (build each set)

WOD
AMRAP 10
10 push jerks (135/95)
15 TTB
10 plyo push ups
+
AMRAP 5
ME burpees

27 Oct 15

Strength
5x3 push press build each set to heavy 3

WOD
21-15-9
KBS (70/53)
KB goblet squat
DB snatches (50/35)(alt arms each rep)

26 Oct 15

Strength
5,4,3,2,1 DB BP

WOD
EMOM 20
Even: 6 heavy thrusters
Odd: 10 burpees

23 Oct 15

100 Dubs
80 butterfly sit-ups
60 air squats
40 KBS (53/35)
20 box jumps
40 OH lunge (45/25)
60 V ups
100 Dubs

22 Oct 15

Complete 4 sets of 10 wall walks (with push up) rest as needed between sets

WOD
AMRAP 15
5 DL 225/185
10 TTB
15 plyo push ups
30 dubs

21 Oct 15

1 min ME air squats 1 min rest x4

WOD
4 RFT
400m run
21 Ab mat sit-ups
12 DB/KB thrusters

20 Oct 15

Complete ME sit-ups for 1 minute then rest 1 minute x4 (abmat sit-ups, knees bent and feet flat on floor)

WOD
14-1
Burpee box jump overs
Pullups

19 Oct 15

Complete 1 min ME pushups with 1 min rest x4 (must stay in front leaning rest position no going to knees)

WOD
10 rounds
200 m sprint
10 OHS (85/65)

16 Oct 15

Buddy WOD
Bear complex+40 DUBS

Bear complex 1 rep =
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Repeat the sequence 7 times for one round.  Complete 5 rounds. Bar can NOT be released even to regrip and can only touch the ground as a "touch and go" for next rep.

*partner one does one round of bear complex and then 40 DUBS.  Partner two can start their bear round once partner one gets off the bar, you don't wait for them to finish the DUBS.

15 Oct 15

Strength
5-1 CGBP (add every set to a heavy 1)

WOD
10-1
KBS (heavy)
Pullups

14 Oct 15

Strength
5,5,3,3,1 BS

WOD
9-15-21
Squat cleans (115/85)
Box jumps
400m run after each

13 Oct 15

Strength
5x3 Push Press

WOD
3 RFT
Farmer carry around basketball court (45/35 each hand)
10 TTB
15 kbs(53/35)
35 dubs

12 Oct 15

Gym is open from 6-2 today if anyone wants to come in and do one (or two or all) of the competition WODs... I'll be there at 1030 for Adrienne.

Flood update

Folks, since I don't get a lot of information from post, what I am being told is that due to the water issue on post the gyms are not open.  Priority is going to the medical facilities, commissary, PX, and BCT units as it should be.  As soon as I know when the gyms are open again I'll post it on here.  Hope everyone is staying safe!  If your wanting some fitness back in your life, remember all of the WODs we've ever done that only require your body and no equipment...take some time to volunteer in the recovery efforts but be careful you don't go out to volunteer and get yourself stuck somewhere.  Be careful and hope to see you all soon.

Home WOD

Coach's home WOD

10 rds of
250m row
2 Min rest
During 2 min "rest" complete 20 pushups

Truth is I watched the #Froningmovie and felt like a loser sitting around the house.

2 Oct 15

Daily challenge - complete 7 rope climbs

WOD
Every 2 minutes x 4 (8 minutes total)
20 weighted lunges (35/25 in each hand)
rest 1
AMRAP 5
20 DUBS
10 squats
rest 1
AMRAP 5
5 burpees
10 box jumps
rest 1
AMRAP 5
5 TTB
10 plate swings (45/25)

1 Oct 15

Daily challenge - complete 7 rope climbs

Strength
5x3 BS w/ 3 second hold at the bottom (build)

WOD
TABATA TIME!!!!

Tabata 1: abmat sit-ups w/ 10# plate
Tabata 2: burpee box jumps
Tabata 3: deficit push ups
Tabata 4: V ups w/ 10# plate
Tabata 5: jumps squat pullups

30 Sep 15

Daily challenge - complete 7 rope climbs

Strength
5x3+5
Strict press + push press

WOD
AMRAP 20
15 C&J (95/65)
Rest 1
15 C&J (105/75)
Rest 1
15 C&J (115/85)
Rest 1...
Keep adding 10# each set until time runs out

29 Sep 15

Daily challenge - complete 7 rope climbs

Strength
6x3 CGBP (build every other set)

WOD
15-12-9-12-15
FS (105/85)
KBS (53/35)
200m run after each set

Oct Competition reminder

Dont forget everyone, 1 Oct you can start doing the competition WODs and you have until 31 Oct to finish them all/get better scores. It will be your repsonsibility to find a judge to grade you and I will point out who can judge during one of our sessions. I will put a signup sheet next to the whiteboard today and it will become a sort of "Leaderboard" as the month goes on. So you can come back and see how your doing compared to everyone else. If you are interested in trying any one of the 3 between now and the 1st, they won't count but you are welcome to do so as a way of getting a plan on how to approach each one once it counts. I think we have had a handful of folks give TCB1 a try last week.

28 Sep 15

Daily challenge - complete 7 rope climbs

Take 15 minutes to warm up, run, row, bike, etc.

WOD
10 TTB
20 dubs
30 push ups
15 TTB
25 dubs
40 push ups
20 TTB
35 dubs
50 push ups
30 TTB
45 dubs
60 push ups

+

800 m run

TCB 3

TCB 3
AMRAP 15
5 ring rows
10 hand release pushups
15 squats
standards:
Ring rows:
1) prior to the start of the event the athlete must have a 24" plyo box and a set of rings.  Rings are adjusted so that when the athlete puts their heels on he box and holds the rings with their arms fully extended, their body is parallel to the ground with no sagging.
2) The athlete must be standing next to the rings. at the call of 3,2,1...go the athlete gets into the parallel position, heels on the box, arms pully extended grasping a ring in each hand.
3) The athlete must pull themselves up to the rings until their curled thumb touches the outter portion of their chest by the armpit and then return to the start postition with arms fully extended.
Hand release pushups
1) The athlete goes to the front leaning rest position (pushup position) and lowers their entire body to the ground.
2) Once on the ground the athlete will pick both hands completely off of the floor so that the judges can clearly see a distinct seperation between the floor and the athletes hands.
3) The athlete returns their hands to the floor and pushs the entire body back to the front leaning rest position (pushup position)
Squats
1) From a standing position, the athlete goes into a squat position so that the hip crease is clearly below the crease of the knees
2) The athlete then returns to the standing position until hips, knees, and ankles are fully extended

Athlete with the most total reps after 15 minutes wins this event.

25 Sep 15

Daily challenge - continue to work on muscle up progression with the rings...5x5

Spend 15 minutes warming up and doing some mobility work

WOD
EMOM 20
even: 40 sec Dubs
odd: 8 thrusters (95/65)

TCB 2

TCB 2
For time:
21-15-9
Wallballs (20/14)(10'/8')
Deadlifts (185/135)
400m run after each set
Standards:
Wallballs
1) The medicine ball (20lb for men/14lb for women) must be taken from the bottom of a squat, hip crease below knee, and returning to full hip extension the athlete will throw the wallball to hit the specified target.
2) The center of the ball must hit the target (10' for men/8' for women) at or above the specified target height.  If the ball hits low or does not hit the wall it is no rep.
3) If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Deadlifts
1) This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
2) Starting at the floor,the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.  The arms must be straight throughout.
3) You may not bounce the barbell off of floor.  Bouncing the barbell will result in a no-rep.
Run
1) Athletes will complete a 400m run after each set by running to the white spray painted line that reads "TCB" on top of the line and the number "4" underneath the line.
2) There will be 3 objects (most likely a small come) at the 400m turn around line and the athlete will be required to bring back an object each time they return from the run.  Failure to return with an object will result in a no-rep and you will have to return to the 400m turn around line and retrieve the object.

24 Sep 15

Daily challenge - continue to work on muscle up progression with the rings...5x5

Strength
8-6-4-2-2
DB bench press

WOD
Burping Helen aka Helen has gas
3 RFT
400m run
21 KBS (53/35)
16 burpees
12 pullups

TCB 1

TCB 1
For time
50 Cal Row
25 DB weighted box step ups (24"/20")(35#/25#)
50 burpees
...

standards
Row:
1) You can be seated on the rower with your feet strapped in and your damper set wherever you want.
2) You can not touch the handle until the call of "GO".
3) You must remain on the rower with handle in hand until your screen reads 50 cal
Weighted box step ups:
1) Men's box height is 24" and womens height is 20" box
2) Men's DB wieght is 35#x2 and women's weight is 25#x2 (one in each hand)
3) You can only step up onto the box and step down off of the box - no jumping is allowed.
4) The weight must be maintained at waist level during the step up.
5) If at any point you need to rest you may place the DBs on the box but you must pick them up and hold them at waist level from a standing position before starting again.
6) You are not required to alternate legs
7) You have to be at full extension at the top of the box with both feet on the top for the rep to count.
Burpees:
1) Everyone will jump onto a 45# plate at the end of the burpee.
2) Start from a standing position and go down to the floor until your chest, hips, and thighs touch the ground. Return to the standing position and jump with both feet at the same time on to the plate and hands overhead in a clapping motion.
3) There is no standard for how you come off of the plate so jumping or stepping down is authorized.
Person with the fastest time gets 1 point, second fastest gets 2 points and, so on. The goal for this whole competition is to get the lowest amount of points.

Competition

Ok folks, I've decided to release one TCB Competition WOD per day starting today. So there be a release today, tomorrow, and Friday. You can do them all you like right now but they won't count towards the competition. Competition starts 1 Oct and ends 31 Oct. You have an entire month to do these as many times as you want to improve your scores. I will keep it simple and number them as TCB 1, TCB 2, and TCB 3. You don't have to do them in order but you do have to do them all to compete.

23 Sep 15

Daily challenge - continue to work on muscle up progression with the rings...5x5

Take 10-15 minutes doing some mobility work and getting warmed up.  Row, bike, run...

"Annie"

50-40-30-20-10
Dubs
Abmat sit-ups
Then 800m run

22 Sep 15

Daily challenge - continue to work on muscle up progression with the rings...5x5

Strength
5-1 CGBP (build every set to heavy 1)

WOD
AMRAP 15
15 burpee over bar
5 C&J (105/75)
15 wallballs

21 Sep 15

Daily challenge - continue to work on muscle up progression with the rings...5x5

Strength
6x2 Push press (work to heavy 2)

WOD
AMRAP 20
head to head match up
Person 1 does 20 TTB
Person 2 does ME DL (225/185)
Person with the most DL wins.
Maintain a running count of DLs.  While person tries to complete the 20 TTB, Person 2 is doing g as many DL as they can until person 1 finishes.  Once person 1 is done they switch and person 1 does DL while person 2 does TTB...continue for 20 min

18 Sep 15

Daily challenge - work on muscle up progression with the rings...5x5  (I will demo)

Barbell work
6x5+2
Touch and go Power clean + hang clean
You can use same weight every set.  Concentrate on form

10-1
Cleans (95/65)
Wallballs (20/14)

17 Sep 15

Daily challenge - work on muscle up progression with the rings...5x5  (I will demo)

Strength
5x2 BS (build to a heavy 2)

WOD
20 min amrap
12 burpee box jumps
10 plyo push ups
8 pull ups
6 wall walks
200 m run

16 Sep 15

Daily challenge - work on muscle up progression with the rings...5x5  (I will demo)

Strength
6x2 DL (build each set)

WOD
20 EMOM
Even: DB G2OH 45 sec rest 15
Odd: dubs 45 on 15 off

In-house Competition

I have some exciting news TCB Crossfit!!! We will be holding our very own TCB Crossfit competition during the month of Oct. ‪#‎WODBOM‬ has been nice enough to offer two prize packs for this competition (one for top male and one for top female). The way this will work is I will put out 3 seperate WODs for you to complete. You will have the entire month of October to get with one of our judges to complete each WOD. We will score these the same way they score the Crossfit op...en in that whoever gets first gets 1 point, second gets 2 points and so on per each WOD. The person (1ea male/1 ea female) with the lowest combined points after all three WODs are complete, wins not only the highly coveted Championship belt but also the prize pack from WODBOM. The only time there will be a break in action is from 6-12 Oct when the second set of Crossfit Team Series WODs have to be completed. If you haven't had a chance or don't know anything about WODBOM check them out at www.wodbom.com...stay tuned for more to follow.

15 Sep 15

Daily challenge - work on muscle up progression with the rings...5x5  (I will demo)

Barbell work
5x5+5
Push press+push jerk (light to medium weight working on technique)

WOD
21-15-9
Push press (135/95)
Front squat (135/95)
400 m run after each round

14 Sep 15

Daily challenge - work on muscle up progression with the rings...5x5  (I will demo)

Strength
3x12 CGBP

WOD
5 strict pull ups (weighted for elites)
10 burpee box jumps
15 medball clean
25 ab mat sit ups (weighted w plates for elites)
30 kbs (53/35)
50 dubs
800 m run
Then go back down

11 Sep 15

Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)

Strength
5x2 DL (build every set)

WOD
21-15-9
SDHP (95/65)
Burpees
200m run after each set

10 Sep 15

Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)

Strength
5x3 BS (build on sets 2,3,5)

WOD
AMRAP 15
5 TTB
10 DB thrusters (45/25)
15 KBS (53/35)

9 Sep 15

Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)

Strength
6x3 strict press (build on sets 3,5,6)

WOD
100 air squats
80 push ups
60 Vups
40 kbs
20 oh lunges (L+R=1) (45/25)
10 pull ups

8 Sep 15

Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)

Strength
4x6 CGBP

WOD
AMRAP 20
400 m run
40 dubs
10 DL (135/95)
10 HPC
10 PP

4 Sep 15

Daily challenge - complete 100 Dubs or spend 10 working Dubs

Strength
5x2 DL build each set to heavy 2

WOD
5 RFT
50 Dubs
10 DL 145/115

3 Sep 15

Daily challenge - complete 100 dubs or spend 10 minutes practicing dubs

Strength
6x3 BS (build every other set)

WOD
Tabata:
1. Jump squats
then
2. V ups
then
3. Burpee box jump
then
4. Dubs
then
5. Jumping lunges

Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest.

2 Sep 15

Daily challenge - complete 100 Dubs or spend 10 minutes dub practice

Strength
6x3 Push press (build to heavy 3)

WOD
EMOM 20
2 Power clean (135/95)
5 pull ups

Scale PC up or down as needed

The Fuhrmannator

1 Sep 15

Daily challenge - complete 100 Dubs or spend 10 working Dubs

Strength
6x3 CGBP (building to a heavy 3)

WOD
21-15-9
DB snatch (alt arms each rep)
Burpees
400m run after each

31 Aug 15

Daily challenge
Complete 100 Dubs or spend 10 minutes practicing Dubs.

Technique work
Power clean + hang clean
5x2+1 (power cleans are touch and go, then right into hang clean without putting bar down) (use a weight you are comfortable with without breaking form)

WOD
5 RFT
5 thrusters
10 KBS
20 push-ups
40 dubs

27 Aug 15

Daily challenge - accumulate 1min 30sec handstand hold

Strength
5x5 push press (build on sets 3 and 5)

WOD
21-18-15-12-9-6-3
KBS
KB goblet squat
KB single arm strict press

26 Aug 15

Daily challenge - accumulate 1min 30 sec handstand hold

Strength
5x5 FS (build sets 3 and 5)

WIOD
10 RFT
20 DUBs (60 singles)
5 strict pullups

25 Aug 15

Daily challenge - accumulate 1min 30sec handstand hold

Strength
6x3 DL(build every other set)

WOD
5 RFT
5 DL (225/185)
7 TTB
9 box jumps
At the top of every minute stop and complete 2 man makers

24 Aug 15

Daily challenge - accumulate 1min 30sec handstand hold

Strength
6x4 DB bench press (building to heavy 4)

WOD
1000 m run
50 burpees
50 air squats
50 hrpu
50 jumping lunges
50 vups
1000 m run

21 Aug 15

Daily challenge - accumulate 30 sec L sit

Strength
6x2 DL (build as needed to get to heavy 2)

WOD
for time (quick and hard)
10 SDHP (95/65)
20 TTB
10 squat cleans (95/65)
20 TTB
10 G2OH (95/65)

For a heavy challenge use 135/95

20 Aug 15

Daily challenge - accumulate 30 sec L sit

Strength
5x3 FS (build on sets 3,5 to heavy 3)

WOD
5RFT
400m run
15 thrusters (95/65)

19 Aug 15

Daily challenge - accumulate 30 sec L sit hold.

Strength
5x5 CGBP

WOD
Team WOD
In teams of two, with only one partner working g at a time, complete
100 burpees
100 dumbbell ground to overhead (50/35)
100 box jumps (step down)

18 Aug 15

Daily challenge - accumulate 30 sec L sit

" The Fuhrmannator"

6 rounds of:
100m run
5 burpees
10 KBS (53/35)
15 DL (95/65)
20 BS (95/65) (no rack)



This is a special TCB Crossfit Hero WOD created by our very own Darrin Seamster.  Darrin served with and was friends with SPC Fuhrmann.

Specialist Ray Michael Fuhrmann, II, United States Army, was awarded the Silver Star (Posthumously) for conspicuous gallantry and intrepidity in action while serving as a Medical Aidman with the 3d Battalion, 69th Armored Regiment, 1st Brigade Combat Team, 3d Infantry Division, during combat operations in support of Operation IRAQI FREEDOM, on 22 March 2005, in Iraq. On that date, Specialist Fuhrmann's unit came under enemy fire near Samarra, Iraq. Several Iraqi Army commandos fell and lay exposed in a field between the opponents. Without regard for his safety, Specialist Fuhrmann braved extremely heavy enemy fire and went to the Iraqis to treat their wounds. As he treated the wounded, he also fired his rifle and pistol to support his unit's counterattack. When he ran out of ammunition, he seized one of the wounded Iraqis' rifles and continued to fire in support of the assault and to protect the wounded. Specialist Fuhrmann's actions during the firefight saved the lives of six Iraqi commandos and helped prevail over the enemy.
As a medic, Ray M. Fuhrmann II probably saved more lives in Iraq over the past three years than most emergency room doctors.  “Ray saved everybody — Iraqis, soldiers, anybody. He didn’t care,” said his wife, Tylea. “He even tried to go to the Iraqi hospitals to help people who were wounded.”
SPC Fuhrmann died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission.

17 Aug 15

Starting this week we are going to have a weekly challenge (not champ belt type) of some sort of skill you should complete every day.  You can do it before or after the WOD or whenever you want.  This week's challenge is to accumulate a total of 30 second L sit. If 30 seconds is too easy go for a minute.  So, for example, if you hold it for 10 seconds then you still got to complete 20 seconds more.

Daily challenge - accumulate 30 sec L sit hold.

Strength
5x3 strict press (build on sets 3,5)

WOD
AMRAP 15
5 DB thrusters (40/30) (that is weight in each hand)
10 Hang power cleans (HPC) (105/80)
15 sumo deadlift high pull (SDHP) (105/80)
20 Dubs (60 singles)


Our daily challenges will change every week but that challenge is for every day of that week.  Example this weeks is every day this week you are to accumulate the 30 sec L sit.  We will have things like overhead squats or practice double unders, etc, etc

14 Aug 15

1 mile run
50 DB ground to overhead (50/30)
30 goblet squats
10 box jump overs (jump on the box and step down on the other side)
1 mile run

13 Aug 15

A.  3x10 DL (185/125) you can stay at that weight or increase but not decrease

WOD
AMRAP 15
1 DL (225/185)
20 Dubs
2 DL
20 Dubs
3 DL
20 dubs
...
Continue to increase DL by 1

12 Aug 15

Strength
A1. 5x3+3 strict press + push press (build each set)
A2. 5x10-20 Russian KBS (start moderate weight, build/set)

WOD
"Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats

*for strength you do 3 strict press to 3 push press, rack the bar and immediately pick up a KB and do as many unbroken RKBS as you can but no less than 10, no more than 20.  Build on the KB weight each set focusing on hip drive.

11 Aug 15

Strength
4x10 CGBP

WOD
4 RFT
200m run
16 OH lunge (45/25)
10 weighted Vups (25/10)
20 air squats

10 Aug 15

2RFT
500m row
20 hand release pushups
30 KBS (53/35)
400m run

There's no strength Monday so we can do this in heats and get everyone through.  You should all be able to do this as prescribed.  You will either be doing the WOD, counting for those that are doing the WOD, or cheering on those that are doing the WOD.  Make sure you warm up and don't forget let's have fun.  The big question is, will our current champs keep their belts or will we crown new champs?

7 Aug 15

Strength
3x10 BS

WOD
3RFT
4000m run
21 burpee box jumps
10 weighted overhead lunge (45/25)

5 Aug 15

Strength
6x2 DL (build to heavy 2)

WOD
3 RFT
50 SDHP (75/55)
50 Dubs (2to1 singles)
15 burpees

4 Aug 15

Strength
4x3 BS
4x3 FS

WOD

For time
1000m run
21-15-9-15-21
Plyo push-ups
Ab mat sit-ups
1000m run

3 Aug 15

Strength
4x4+1
PP + PJ

WOD
AMRAP 16
400m run
10 DL 225/185
10 HSPU (alt S2OH (115/85) if you can't do HSPU)

31 Jul 15

Strength
5,4,3,2,1 CGBP (build to heavy 1)

WOD
15 RFT
2 cleans
2 burpees over bar

This WOD us broken up in 5 round sections and we will have three ability levels for the weight.  The time doesn't stop for changing weight.

Novice level weight
Rounds 1-5 (75/45)
Rounds 6-10 (85/55)
Rounds 11-15 (95/65)

Intermediate level weight
Rounds 1-5 (85/75)
Rounds 6-10 (105/90)
Rounds 11-15 (125/105)

Experienced level weight
Rounds 1-5 (60% 1rm)
Rounds 6-10 (70% 1rm)
Rounds 11-15 (80%1rm)

These are squat cleans so if your not confident in your ability in this skill you can sub a power clean to front squat.

30 Jul 15

Strength
5x5 push press (build as needed to heavy 5)

WOD
4RFT
400m run
20 single arm KB swings
Rounds 1,3 L; Rounds 2,4 R
+
50 butterfly abmat situps

29 Jul 15

Strength
4,4,3,3,1,1 BS build on each rep change to heavy 1s

WOD
AMRAP 15
10 wallballs
12 TTB
6 DL (185/135)

28 Jul 15

Strength
5,4,3,2,1 DL (build to heavy 1)

WOD
21-18-15-12-9-6-3
Pull ups
Push ups
Vups

27 Jul 15

For time:

"Grace"
30 C&J (135/95)
+
1000m run
+
"Jervis"
30 thrusters (135/95)

24 Jul 15

Strength
5x4 BS to heavy 4

WOD
Team WOD in teams of 2
50 strict pull ups
200m run
50 Romanian DL (185/135)
200m run
50 DB thrusters (35/25)
200m run
50 T2B
200m run
50 V ups
200m run

One person working at a time.  Split the movements as needed but the 200m run is together.

23 Jul 15

Strength
5x5 push press (build each set)

WOD
"Chasing Annie"

For time
1000m run
then
"Annie"
then
1000m run

3 to 1 singles or 2 to 1 PVC jumps
Sub a 1500m row for the 1k runs

22 Jul 15

Strength
5x4 FS (build on sets 2 and 5 to a heavy 4)

WOD
AMRAP 4
25 SDHP (105/75)
10 burpee over bar

rest 3

AMRAP 5
10 PP (95/65)
6 HPC (95/65)
3 DL (95/65)

rest 2

1 min air squats
1 min jump lunges
1 min V ups

21 Jul 15

Strength
6x4 CGBP (build on sets 2,4,6)

WOD
10 down to 1
strict pull up
DB snatch (l+r=1) (60/40)

20 Jul 15

Ladies and gentlemen this WOD was created by Paul.  It is a Hero WOD that he came up with in honor of the 4 Marines that died as a result of the attack at the recruiting station on 16 Jul 15, in Chattanooga Tennessee.

4 RFT
7 DL (225)
16 burpee box jump overs (both feet touch top if the box and you go over to the other side)
15 HSPU or HRPU
+
5 RFT
400M run
36 one arm KB/DB clean and jerk (you can use one arm or alternate arms)(fairly light weight)
50 Dubs (2to1 singles or PVC pipe jumps)

17 Jul 15

Show up, warm up, do the WOD...lets have a great Friday.

"30 Caliber"
For time
30 cal row
30 box jumps
30 KB swings (Russian style) (70/53)
30 pull ups
30 KB push press (70/53)
30 knees to elbow
30 wallballs
30 good mornings with barbell (45/35)
30 burpees
30 lunges (hold plate to chest) (25/10)
30 cal row

16 Jul 15

Skill work
6x3+3
Clean pulls+hang power clean
Rx 115/85
Scaled 95/65

WOD
AMRAP 15
200m sprint
12 burpee box jumps

15 Jul 15

Strength
3x4 BS build each set to heavy 4
3x4 FS build each set to heavy 4

WOD
Helen
3RFT
400m run
21 KBS (53/35)
12 pull ups

TCB night out

Hey everyone, Darrin Seamster would like to invite you to a TCB night out next Friday, 24 Jul 15.  The invite goes out to our regulars, anyone that has visited TCB Crossfit, and our extended family (those that follow TCB).  It would be a night of karaoke at Tsubaki Karaoke located at 224 Oneil Ct. #10, Columbia, SC starting at 1830.  Tsubaki has food, drinks and a huge selection of music.  This is a family night out so bring everyone.  If you have questions please ask Darrin when you see him or ask in the comments.  Time to have some fun outside of Crossfit!

14 Jul 15

Strength
5x5 DB bench press (build each set to a heavy 5)

WOD
50 abmat sit-ups
40 push ups
30 box jumps
20 pull ups
10 ring dips
40 abmat sit-ups
30 push ups
20 box jumps
10 pull ups
30 abmat sit-ups
20 push ups
10 box jumps
20 abmat sit-ups
10 push ups
10 abmat sit-ups

13 Jul 15

Strength
4x3 deficit DL (use 45lb plates to stand on)

WOD
15 Power Cleans (95/65)
12 Front Squat
9 Push Jerk
400m run
12 PC (105/75)
9 FS
6 PJ
400m run
9 PC (115/85)
6 FS
3 PJ
200m run
7 PC (135/95)
5 FS
3 PJ
200m run

10 Jul 15

Strength
4 sets of
3 strict press into 3 push press into 3 push jerk = 1 set

WOD
4 RFT
400m run
10 burpee box jumps
5 strict press (105/75)
20 sec plank hold

9 Jul 15

Strength
EMOM 10
5 heavy thrusters

WOD
4RFT
15 HPC (115/95)
20 butterfly ab mat sit-ups
15 DL (115/95)
20 OWL steps (45/25)

8 Jul 15

EMOM 10
3 BS (135/95) (scale as needed)

+

4 rounds
1 min Dubs
30 sec rest
1 min knees to elbows
30 sec rest
1 min KBS(50/35)
30 sec rest
1 min V ups
30 sec rest

7 Jul 15

Strength
5,5,3,3,1,1 CGBP with 1 sec hold at the chest
 Add weight every time the reps decrease.  Last 2 sets of 1 should be heavy.

WOD
Partner WOD (for the whole WOD)

30 manmakers
+
AMRAP 5
20 DL (135/95)
20 DL (185/135)
ME DL (225/185)
+
AMRAP 5
30 DB snatch (50/35)
30 butterfly sit-ups (abmat)
ME diamond pushups

*we will wait until all partners are done with the 30 manmakers before we start the AMRAPS. I'll give about a two minute rest after the last set of partners are finished with manmakers so the faster you finish the longer your rest.  AMRAPS are back to back with no break between.  As always, the numbers are for the team not the individual, so break up the reps as needed.

6 Jul 15

Show up with a smile and find out what we are doing.

Reminder

Reminder, no Crossfit tomorrow, 3 Jul but we are back in business on Monday both morning and noon sessions

2 Jul 15

Strength:
5x5 DB bench press (build)

WOD
21-15-9
DB burpee thruster (30/20
KB swing (53/35)
100m run after each round

1 Jul 15

Strength
A.  5x3 DL (build at least twice to heavy 3)
B.  5x3 push press (build at least twice to heavy 3)

WOD
7 min max effort row for distance

So for this WOD we are going have a friendly little competition.  We are going to see who can row the farthest in 7 minutes.  I will even include the rollover meters for your total.  The winner (1 male and 1 female) will earn the coveted championship belt.  Here are a few rules:

1.  You must complete the strength training first.

2.  The only official timer is our main timer on the wall.

3.  Your 7 minute effort must be witnessed by one of your peers.

4.  You are not allowed to touch the handle until the command of go is given.

The winner and belt presentation will be done on Thursday at the noon session. We will periodically have little competitions like this so everyone will have multiple chances to either defend or earn the championship belt.  Have fun with it.

30 Jun 15

Strength
4x6 front squat (building)

METCON
400m run backwards
10 burpee box jumps
15 DL (185/155)
20 TTB
15 DL
10 burpee box jumps
400m run regular

29 Jun 15

A. 15 min to establish 3rm of CGBP

+

Buddy WOD

AMRAP 20
1 round of Cindy + 10 PC (115/85)
400m run

Buddy 1 starts AMRAP while buddy 2 runs 400m.  Once buddy 2 returns, switch and buddy 2 continues the AMRAP where buddy 1 finished and buddy 1 starts the 400m run.  Continue this pattern for 20 min.

26 Jun 15

A. 5x3 push press (touch and go...build on sets 3 and 5 to heavy 3)

+

AMRAP 12
1 mile run
ME power cleans with remaining time (135/95)

25 Jun 15

A.  4x3 DL (build each set to a heavy 3)

+

AMRAP 5
5 plyo push ups
10 jump lunges
rest 2
AMRAP 5
5 pull ups
10 close grip push ups
rest 2
AMRAP 5
5 V ups
8 Russian twists

24 Jun 15

A.  4x3 BS (build each set)

+

4RFT
25 KB SDHP (50/35)
10 KB goblet squat
25 one arm Russian KBS
10 KB single arm strict press
200m run

Left arm on sets 1 and 3,  right arm on sets 2 and 4

23 Jun 15

5x3 CGBP (build on sets 2, 4, and 5)

+

15 min amrap
3 DL (225/185)
7 pull ups
12 butterfly ab mat sit ups

22 Jun 15

A. 5x3 Push jerk build on sets 2 and 5 (concentrate on technique)

+

Complete 100 burpees
At the top of every minute you must stop your progress and complete 6 plate thrusters (45/25) before continuing.

Representing TCB Crossfit last night at Crossfit Blythewood during the Wounded Warrior lock-in. Brandon and Devrim did the 6 hour lock-in where they had to do a WOD every hour on the hour for 6 hours.  In the middle is Devrim's wife Kindle, who is a member of Crossfit Blythewood, and she is doing the 24 hour lock-in... THAT'S A DIFFERENT WOD EVERY HOUR ON THE HOUR FOR 24 HOURS FOLKS!!!!  The proceeds for the event go to the Wounded Warrior Project

19 Jun 15

Spend 10 minutes warming up.  Practice  your Dubs, do some rowing, or do some slow sets of Push up and air squats.  You can also use this time to makeup a strength you may have missed.

WOD

E3MOM for 21 min
8 ring dips
6 burpee pull ups
4 PC (135/95)
200m run

If you can't complete the round in the 3 minutes, it becomes an AMRAP from that point.

18 Jun 15

A.  6 reps down to 1 FS (build each set to heavy 1 rep)

+

AMRAP 15
5 FS (115/85)
10 BJ
20 DUBS

17 Jun 15

A.  6 to 1 DL build each set to heavy 1

+

"DT"

5 RFT
12 DL (155)
9 HPC (155)
6 Push jerks (155)

Scale as needed

16 Jun 15

A.  6 reps down to 1 rep Push Press (build each set to a heavy 1 rep)

+

For time:
OH walking lunge around basketball court (45/25)
25 burpees
20 cleans (135/95)
15 KBS (70/50)
10 TTB
5 pull ups
OH walking lunge around basketball court (45/25)

15 Jun 15

A.  6-1 CGBP (build each set to a heavy 1rep)

+

6RFT
400m run
20 plyo pushups (45/25)

Battlefrog

Attention all, there will be a guest coach for our workout on Monday June 15! Amie "Live Wire" Booth a fellow RWB Eagle will host a Battlefrog workout and talk a little about the Battlefrog obstacle races! Be prepared to have a good workout and lots of fun! Please try to wear your RWB shirts or a Battlefrog shirt if you have one, if not, no big deal. See you all at 1830 at Vanguard Gym on 15 June! Please RSVP to Nichole Davenport 8082917025 or on the post in team rwb Columbia Facebook so we can have a good count.

12 Jun 15

50 air squats
40 weighted vups (10#)
30 jumping lunges (each leg=1)
20 pike push ups
10 burpees
20 pike push ups
30 jumpig lunges
40 weighted vups
50 air squats

20 min time cap

11 Jun 15

A. 5x3 BS (build on sets 2,4,5)

+

5 rds
200 m run
20 BJ
12 plyo push-ups
8 plate thrusters(45/25)

10 Jun 15

A. 3x5 CGBP (build)

+

EMOM 5
6 C&J
rest 2 (add weight)
EMOM 5
4 C&J
rest 2 (add weight)
EMOM 5
2 C&J
rest 2
AMRAP 5
ME Dubs

9 Jun 15

A.  5x3 DL (work up to heavy 3 reps)

+

Buddy vs buddy
20 min
1 person:10 DL (225/185)
1 person: ME TTB

Buddy w highest TTB wins

8 Jun 15

A.  5x5 overhead dumbbell presses from a seated position. (Build each set to a heavy 5)

+

800 m run
40 kbs
600 m run
30 kbs
400 m run
20 kbs
200 m run
10 kbs

5 Jun 15

Spend 10 minutes warming up


Buddy wod
1 mile run (together)
100 weighted step ups (65/45) (split work as needed)

4 Jun 15

A. 5,4,3,2,1 BS (build each set)

+

5 RFT
10 HPC (115/85)
5 push press
5 burpee box jumps
10 FS

3 Jun 15

A.  5x5 CGBP (build on sets 2,4,6) (4 count down to chest with quick extension back to top)

+

20 pike push ups
20 jumping lunges
20 wide grip push ups
20 squat jumps
20 close grip push ups
20 tuck jumps
20 regular push ups
20 kb goblet squats (53/35)
+
800 m run

Volunteers needed

Hey folks I have an opportunity for anyone that wants to volunteer some time for a local Crossfit competition.  It's a great way to get involved with the Crossfit Community and help a local Crossfit Box have a successful event.  Here's the info I received if your interested:
Hello All!
Thank you to all of you that volunteered last year. We hope that you are willing to volunteer your time to help Crossfit Abyss produce another stellar event for all of the "Amazons" in the area.
You don't have to be available for the whole event but anything that you can do to help will be greatly appreciated.
Areas of need: Judging, set up, break down, equipment day crew, athlete control and registration,  scoring etc.
Just register at Crossfit Abyss Volunteer form
Clash of the Amazons 2015 promises to be epic this year!
Thank you in advance!
Sonya Cook
Abyss Chick
Volunteer Coordinator

2 Jun 15

A.  5x3 DL (build on sets 2,4, and heavy 5)

+

17 min amrap
5 dead lift (225/185)
8 db snatches (60/40)
12 TTB

1 Jun 15

A.  5x3 PP (build every set to heavy 3)

+

10 RFT
10 pull ups
10 burpees

Check it out

I was introduced to this site that has a combo of my two favorite things...Star Wars and Cross fit:

Follow this link >  Third Pull Apparel

SAGL today

Today, 1500, SAGL All Star match, Carolina Crossfit.  Lets show up big and support one of our own.

SAGL All Star Competition

Don't forget that tomorrow (Saturday) at 1500, Shevez will be competing in the SAGL all star competition at Carolina Crossfit.  Bring the family and friends to this one. Let's have a nice big showing to cheer her on.  It's awesome to watch these athletes do there thing.

29 May 15

I think it's appropriate to also honor the Soldiers from other countries that have fought along side our Soldiers.  This Hero WOD is called "Nutts"

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

*Thanks MAJ Brown for the suggestion

28 May 15

A.  5 sets of 5 FS followed immediately by 5 BS @ 70% of 1rm FS

+

6 rounds of 400m sprints @ 4 minutes per round.
You have 4 minutes each round to sprint 400m and then rest with remaining time to next round.

27 May 15

A.  5,3,1,1,3,5 CGBP (start light work to heavy then heavy back to light)

+

AMRAP 4
ME burpees

Rest 1 min

AMRAP 3
ME PC (95/65)

Rest 1 min

AMRAP 2
ME TTB

Rest 1 min

AMRAP 2
ME SDHP (95/65)

26 May 15

A. EMOM 18
Odd:  5 KBS (70/53)
Even:  5 push press (135/95)

+

15 amrap
1 DL (225/185)
10 BJ
2 DL
10 BJ
3 DL
10 BJ
...
Continue to add 1 DL each round until time runs out

22 May 15

A.  3x5 push press (build each set)

+

AMRAP 3
5 DL (135/95)
5 burpees over bar

Rest 1 min

AMRAP 3
DUBS

Rest 1 min

AMRAP 3
5 DL (95/65)
5 burpees over bar

21 May 15

"Murph"

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run 

For time. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

You can do this as a team effort but my rule is you have to run the first mile together as a team, finish the exercises in sequence partitioning each among the team however you want, and then run the second mile as a team

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.   This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day isn't about us its about those who gave the ultimate sacrifice for our country.  Doing this workout is our way of honoring that sacrifice.

20 May 15

A.  3x3 FS (build each set) (3 second hold at bottom)

+

3RFT
30 snatch grip DL (135/95)
20 bupree box jump
10 jump lunges (l+r=1)
5 strict pullups

19 May 15

A.  5x5 CGBP

+

20 min EMOM
"Goat" WOD
Pick two exercises: squat cleans, TTB, front squats, double unders, kbs, etc.

Switch exercise every min between the two.
This is a skills workout at 8 Reps per min.
For weighted exercises use 70% of 1rm and 25 dubs if you are doing dubs.


*Goat is an exercise or movement you dislike doing or like doing but are weak at or both.  Our plan n Crossfit is to work on improving on these so for this WOD we will pick two goats and do them

Memorial Day Murph with 803 Crossfit

Click this link > Memorial Day Murph

18 May 15

A.  5x3 strict press (build every set)

+

15-1
Burpees
Pullups

15 May 15

"Jackie"
1000m row
50 thrusters (45/35)
30 pullups

14 May 15

3x5 DL (build each set...touch and go)

+

AMRAP 15
10 KBS (53/35)
10 burpees
10 pullups

13 May 15

A.  5x3 push press (4 count decent) (build on sets 2 and 4)

+

30 wb(20/14)
50 v ups
70 dubs
1 min rest
20 wb
30 v ups
50 dubs
1 min rest
10 wb
20 v ups
30 dubs

12 May 15

5x3 FS (4 sec down with 1 sec hold at bottom) (build on sets 2 and 4)

+

2 person competition

AMRAP 20
One person: 20 box jumps
Other person: ME cleans (95/65)

So this is a friendly little 2 person competition.  While person 1 does 20 box jumps, person tries to get as many cleans as they can in the time it takes partner 1 to finish jumping. Once person 1 finishes the box jumps, person 2 writes down how many cleans they completed and the partners switch places so that partner 2 is now doing box jumps and partner 1 is doing max effort cleans.  Continue this switching back and forth for 20 minutes each keeping a running total of the number of cleans they complete.  The person with the most cleans at the end of 20 minutes wins.

11 May 15

A.  5x5 CGBP (bar comes down on a 4 count)

+

5 RFT
400m run
10 plate presses (45/25)
20 chest to ground pushups
30 Russian twists (25/10)

+

20 pullups

8 May 15

3x10 FS (build each set but keep it light to medium weight)

+

AMRAP 20
1 round of Cindy
Then
5 burpees
2 rounds of Cindy
Then
10 burpees
3 rounds of Cindy
Then
15 burpees
Continue this pattern by increasing the rounds of Cindy by 1 and the burpees by 5.

7 May 15

A.  6x5 push press (build on sets 2,4,6)

+

For time
30 DL (185/155)
800 m run
30 sumo deadlift to high pull (115/85)

6 May 15

A. 6x3 BS (build on sets 2,4,6)

+

AMRAP 7
7 cleans (115/85)
10 air squats

1 min rest

AMRAP 7
10 kbs (53/35)
20 dubs

5 May 15

A.  3x5 DL (touch and go, building each set)

+

25 DL
25 burpees
25 HPC
25 push up
25 pp
25 TTB
Finish with 1000 m run
95/65

4 May 15

A.  5x5 CGBP

+

1-10 strict pull ups
10-1 box jumps
200m run after each set

1 May 15

Warm up for 10 minutes

Darrin's birthday WOD:

AMRAP 20
7 bent over rows(115/85)
7 Romanian DL (115/85)
7 v ups
7 pull ups
7 burpees
35 dubs (double PVC jumps or triple single unders)

30 Apr 15

A.  6x5 DB thrusters (build on sets 2,4,6)

+

"Helen"
3RFT
400m run
21 KBS (53/35)
12 pull ups

29 Apr 15

A.  6x3 FS (build each set to a heavy 3)

+

21-15-9
DL (185/155)
Box jumps
TTB

28 Apr 15

A.  5x5 CGBP (build on sets 2, 4, and 5)

+

15 min AMRAP
5 strict press (115/85)
7 push press(115/85)
9 push jerk (115/85)
200 m run

You can also use DB or KB (one in each hand) since we don't have a lot of bars.  Weights for men are 40 or 55 each hand and for women 35 or 25 each hand.

27 Apr 15

Today's WOD is a time priority WOD that will take at least 36 minutes so no strength training schedule today.

4 rounds
1 min burpees
30 sec rest
1 min kbs (53/35)
30 sec rest
1 min jump squats
30 sec rest
1 min push ups
30 sec rest
1 min v ups
30 sec rest
1 min jump pull ups (do jumping pull ups even if you can do actual pull ups)
30 sec rest

24 Apr 15

Take 15 minutes to work on something you need to improve on, i.e. Oly lifts, double unders, etc.

+

AMRAP 20
1-5 DL(185/155)
5 burpees
6-10 DL
10 burpees
11-15 DL
15 burpees
16-20 DL
20 burpees

Do 1 DL, 5 burpees, 2 DL, 5 burpees, 3 DL, 5 burpees continue this pattern through 5 DL. Once you reach 6 DL the burpees increase to 10 then when you make it to 11 DL the burpees increase to 15 and etc..  Get as far as you can in 20 minutes.

23 Apr 15

A.  5x3 push jerk (no split jerk) (work to heavy 3)

+

15-1
Front squats (95/65)
TTB

You can use a KB/DB of a similar weight and do goblet squats.  All weight starts from the ground and not the rack during the METCON.

22 Apr 15

A.  5x5 BS (build on sets 2 and 4 to a medium weight)

+

AMRAP 10
5 pull ups
10 OH walk lunge (45/25)
15 abmat situps

21 Apr 15

A.  5x3 sumo deadlift highpulls (using a barbell - build each set to a heavy 3)

+

For time
800m run or 1000m row
70 DUBS or 210 singles
60 abmat sit-ups
50 wallballs (20/14)
40 T2B or knee raises
30 KBS (53/35)
20 burpees
100' walking lunge (unweighted) (length of the bball court 4 times)

20 Apr 15

A.  3x10 CGBP

+

33RFT
3 burpees
3 HRPU
3 air squats

This is not a typo, it is 33rds.  The objective of the WOD is moving quickly through each movement and transitioning quickly from movement to movement multiple times.  Sprint type WOD.

17 Apr 15

A.  10 min to find 1rm strict press

+

10 RFT
200m run
12 pull ups

(Murph prep...☺)

16 Apr 15

A.  5x3 DL (work to a heavy 3) (touch and go)

+

6RFT
6 snatch grip DL (95/65)
9 burpees
6 hang power cleans (95/65)
9 burpees
6 push press (95/65)
9 burpees

No racking of barbell

15 Apr 15

A.  5x5 CGBP (build each set)

+

AMRAP 20
5 pull ups
10 KBS (53/35)
20 chest to ground pushups
40 abmat sit-ups

14 Apr 15

A.  6x3 heavy front squat

B.  6x3 heavy back squat

+

2k row for time
This a 100%, max effort, lung burning, leg burning, shoulder burning effort to get to the 2k mark as fast as you can.
We will do this in different heats.

13 Apr 15

A.  5x5 push press (build each set)

+

6RFT
20 plate thrusters
50 dubs (3x singles)

10 Apr 15

A. 5x3 BS (work to a heavy 3)

+

5RFT
5 pullups
7 HPC (135/95)
12 box jumps
At the top of every minute complete 8 KBS

8 Apr 15

A. 5x3 DL (build to heavy 3)

+

AMRAP 15
5 snatch grip DL (155/125)
10 box jumps
15 TTB

7 Apr 15

A. 5x5 strict press

+

6RFT
10 PP
10 KBS
10 HRPU
400M run

6 Apr 15

A. 4x10 CGBP

+

40-30-20-10
Burpees
Jump lunge
Abmat sit-ups

3 Apr 15

A. 5x5 DL (build each set)

+

3RFT
800m run
16 burpees
8 pullups

Awesome

I would like to take this opportunity to publicly commend those of you who had the guts to tackle the Open this year especially since it was our first time as a Crossfit box to have people compete.  Shout out goes to Brandon, Dennie, Jeremiah, Maryann, Miguel, Darrin, Devrim, Katie, Michael, Nichole D, David, Jason, Kristen, and Michelle.  I know some of you didn't get a chance to finish due to family or work stuff but things like that can't be helped.  You all did a fantastic job and I hope you learned something about yourself along the way.  You should all be proud of yourselves because I know we coaches sure are.
Everyone of you that comes to our box puts your trust in us coaches that we will get you stronger, faster, and in better health than you have been before and we take that very seriously and won't let you down.
We now have a base to use so we can set goals for next years Open.  I think some goals you can reach would be if you went scaled this year then you should try for Rx next year.  If not all of them at least 2-3 of the 5 and others should have your sites on Regionals.
Thanks for letting Miguel, Hawley, and me be your Coach (and all the others that were even here for a short time and those yet to come) If you stick with and continue to trust us we can go far together.

2 Apr 15

Spend 10 min working on a skill like double unders, overhead squats, pull ups, etc.

+

5 rounds
30 hrpu
40 jumping lunges
10 TTB
20 BJ
10 kbs

1 Apr 15

A. 5x3 BS (build each-10 min to complete)

+

AMRAP 12
ME clean (135/95)
every time you drop or release the bar you have to do a 200m run.

31 Mar 15

A. 10 min to complete 5x3 strict press (build each)

+

1RFT
30 pullups
50 abmat sit-ups
70 dubs (3xsingles)
Right into
2RFT
20 pullups
40 abmat sit-ups
60 dubs (3xsingles)
Right into
3RFT
10 pullups
20 abmat sit-ups
40 dubs (3xsingles)

30 Mar 15

A. 5x5 CGBP

+

10 RFT
10 wall walks
10 burpees
+
4 min ME plate swings (45/25)

27 Mar 15

A. 5x3 BS

+

Buddy WOD
1000m run (together)
50 knees to elbow
50 SDHP
50 BJ
50 Plate presses (45/25)
50 OWL
50 butterfly sit-ups
50 HRPU
1000m run (together)
Except for the 1000m run, only one person works at a time. The number is the total for the buddy team. Split reps as needed.

26 Mar 15

A. 5x5 CGBP

+

AMRAP 15
200M run
20 KBS
10 burpee
5 PP (135/95)

25 Mar 15

A. 5x3 DL (build each set)

+

AMRAP 14
3 DL (135/95)
3 pullups
6 DL
6 pullups
9 DL
9 pullups
Continue to increase by 3 reps each set for 14 minutes

24 Mar 15

Speed work

1 mile run
4 min rest
800m run
2 min rest
800m run
2 min rest
400m run
1 min rest
400m run
1 min rest
400m run
1 min rest
400m run

Or

1600m row
4 min rest
1k row
2 min rest
1k row
2 min rest
500m row
1 min rest
500m row
1 min rest
500m row
1 min rest
500m row

23 Mar 15

A.  3x10 push press

+

40-30-20-10
Box jump
KBS
butterfly situps

20 Mar 15

A.  5x3 FS (build every other set to heavy 3)

+

5RFT
400m run
15 pull ups

19 Mar 15

A. 6 sets of press complex (build each set)
      1 strict press
      1 push press
      1 push jerk
This is touch and go style. You do one strict press, one push press, and then one push jerk. That equals one set. You'll do six sets adding weight each set.

+

Partner WOD
100 v ups
200 TTB
100 box jumps
200 dubs
100 HRPU
200 tuck jumps

Then 800m run - both partners run together.

18 Mar 15

A. 5x3 DL (build to heavy 3)

+

EMOM 12
minutes 1, 4, 7, 10 - 8 thrusters
minutes 2, 5, 8, 11 - 8 C&J
minutes 3, 6, 9, 12 - 8 snatches
Same weight for each

17 Mar 15

A. 6x3 DB thrusters (build on sets 2,5, and 6) (set 5 and 6 should be heavy)

+

"Karen"
150 wallballs for time (20/14) (10'/8')
No scaling. This is a benchmark WOD.

16 Mar 15

A.  5x5 DB BP

+

EMOM 20

ODD: 45 sec burpees 15 sec rest
EVEN: 45 sec handstand hold 15 sec rest

13 Mar 15

For load
3 sets x 5 RDS

1 DL
1 HPC
1 lunge per leg
1 FS
1 PP
1 BS
1 PP

This WOD is done like the Bear complex. You do 1 rep of all 7 exercises in sequence and repeat that sequence 3 times to equal 1 round. This is 5 rounds not for time but for load adding weight each round. Rest 2 minutes between rounds.

12 Mar 15

A. 5x3 strict press (build each set)

+

5 RFT
5 DL (135/95)
10 TTB
15 Burpees

Every 90 seconds complete 6 strict dead hang pull ups

11 Mar 15

A.  5x5 DL  (build on sets 3 and 5)

+

50-40-30-20-10
Hrpu
OWL (45/25)
KBS (53/35)

10 Mar 15

A. 6x3 DB Thrusters (build every other set)

+

10 RFT
200 m run
10 wall walks

9 Mar 15

4x10 CGBP

+

21-18-15-12-9-6-3
Bent over row (135/95)
Burpees

6 Mar 15

5x3 push press (build to heavy 3)

+

7RFT
200M run
20 pike pushups

5 Mar 15

A.  5x5 deadlift (build on sets 2 and 4)

+

AMRAP 15
30 jumping lunges
30 KB swings (53/35)
30 push ups

4 Mar 15

A. BS 5x3 build to heavy 3

+

Teams of 3
6 minute burpee box jump over
5 minute max effort cal row
4 minute burpee box jump over
3 minute max effort cal row
2 minute burpee box jump over
1 minute max cal row
Split work as needed

3 Mar 15

Continuous running clock
From 00:00-09:00
AMRAP of
RX
15 toes to bar
10 DL (115/75)
5 snatch (115/75)
Then from 09:01-15:00
Max effort max distance row

Scaled
00:00-09:00
15 hanging knee raises
10 DL (85/55)
5 ground to overhead (85/55)
Then from 09:01-15:00
Max effort max distance row

We will break up into groups.

2 Mar 15

A.  4x10 CGBP

+

12 min AMRAP:
1 mile run
ME box jumps with remaining time

15.1

Those of you doing the Open, we will be judging tomorrow, Saturday, 28 Feb 15 starting at 0900 when the gym opens.  Those of you not doing it, please show up and cheer on the people that are.

27 Feb 15

AMRAP 20
1 DL (185/135)
20 Dubs
Add 1 DL each round

26 Feb 15

A.  5x5 strict press

+

5 RFT
10 burpee over bar
15 power cleans (115/85)
20 air squats

25 Feb 15

A.  5x3 FS

+

1000 m run
150 dubs
50 push ups
30 pull up
50 push ups
150 dubs
1000 m run

24 Feb 15

A. 5 x 3 DL (build to a heavy 3)

+

21-15-9
Box jumps
Push press
Bent over row

15 burpees after each round

Bar weight 95/65

Crossfit Open

If we have any athletes on Fort Jackson (other than our regular TCB Crossfit crew) that plans on doing the Crossfit Open this year and needs a judge, we have the ability to judge. I will just need you to contact me and set up a date and time. We are considering having Saturdays setup for Open WOD judging but nothing is set in stone right now since I only have 2 judges currently but am hoping to get more this week.
Any of the TCB crew that has signed up, we can talk about your workouts during class this week.

23 Feb 15

A.  5x5 DB BP

+

800 m run
40 oh lunges (45/25) (L+R=1)
30 oh plate squats (45/25)
20 plate presses. (45/25)
10 pull ups
800 m run

20 Feb 15

A.  5x3 FS (build on sets 2, 4, and 5.  Set 5 should be heavy 3)

+

100 dubs
90 air squats
80 butterfly sit ups
70 dubs
60 air squats
50 butterfly sit ups
40 dubs
30 air squats
20 butterfly sit ups
10 dubs

19 Feb 15

A. 5x3 push press (build to heavy 3)

+

20 min amrap:
400 m run (or 500m row)
15 kbs
10 wb
5 hrpu
2 burpee pull ups

18 Feb 15

Don't forget we have our first Oly class in the morning.

5x3 DL (work a heavy 3)

+

4RFT
5 DL (185/155)
10 TTB
15 HSPU

top of every minute 10 box jumps

17 Feb 15

"Barbara"
5 rounds of
20 pullups
30 push ups
40 sit-ups
50 squats
Rest 3 minutes between rounds
Time each round

13 Feb 15

1 mile run
30 pull ups
800m run
15 pull ups

Olympic lifting classes

Got some exciting news TCB Crossfit!  We will start having an Olympic Lifting class two days a week.  The morning class will be every Wednesday from 0600-0700 and afternoon class will be every Friday from 1200-1300.  I have coordinated with Coach Jason Wise and he has graciously agreed to come and coach us.  I'm very excited to get this started. There won't be a "WOD" per se' on those days but you will get plenty of work done.  Pass the word!!

12 Feb 15

A.  5x3 push press (build to a heavy 3)

+

15 min amrap
1 DL
1 HPC
1 PP
2 DL
2 HPC
2 PP
....
Increase by one each round until time is up

Weight (95/65)

11 Feb 15

A.  5x5 CGBP (build each set)

+

400 m run
40 bs (95/65)
40 hrpu
40 fs (95/65)
40 butterfly sit ups
40 push press (95:/65)
40 box jumps
400 m run

10 Feb 15

A.  5x5 BS (build on sets 2,4, and 5)

+

4 RFT
5 strict pull ups
7 dead lifts (95/65)
11 HPC (95/65)
15 TTB

9 Jan 15

15-1
Burpee box jumps
Plate thrusters

+

1000m run
30 butterfly situps

6 Feb 15

A.  5x3 DL

+

AMRAP 20
5 strict pull ups
10 dead lifts (185/155)
15 v ups
20 plate swings (45/25)
30 mountain climbers

5 Feb 15

A.  BS 2x3 @ 60%
            2x3 @ 70%
            1x3 @ 80%

+

5 rounds
200 m run
10 burpee box jumps
20 hrpu

4 Feb 15

A.  5x5 push jerk (build on sets 3 and 5)

+

21-15-9
Db G2OH (both arms=1 rep)
OH Lunges (45/25)
Hspu

30 dubs after each round

3 Feb 15

225 butterfly sit-ups
At the top of every minute you must stop and do 4xDL (225/185)

2 Feb 15

A.  5x3 CGBP (heavy)

+

AMRAP 15
5 pull ups
5 HRPU
5 T2B
5 squats

30 Jan 15

15-1
Wallballs
HRPU
butterfly sit ups

28 Jan 15

Tabata 5 rounds
1: pull ups
2: butterfly sit ups
3: hrpu
4: box jumps
5: goblet squats
6: mountain climbers
7: TTB
8: plate swings (45/25)
1 min rest

27 Jan 15

10 RFT
3 deadlift (225/185)
10 burpee over bar

26 Jan 15

12 min amrap
1 mile run
ME burpees for the remainder

+

7 min amrap
16 jumping lunges
10 plyo push ups
5 TTB

24 Jan 15

Partner WOD today

Saturday WOD

WOD tomorrow, Saturday, 24 Jan, 0900...be there

23 Jan 15

5 x 5 dead lift
Add 10 pounds each set

+

Buddy wod
10 wall walks
20 db snatches (20/40)
30 butterfly sit ups
40 tuck jumps
50 push press (95/65)
100 du
50 pj (95/65)
40 squat jumps
30 TTB
20 dead lift (95/65)
10 pike push ups

*Alternating every other rep*

22 Jan 15

A. 5x5 BS build each set

+

5RFT
15FS (95/65)
400M run

You can do goblet squats with a dumbbell (60/40) if we run short on bars. All weights start from the ground and not on the rack.

21 Jan 15

A. 6x4 push press ( build on odd sets)

+

AMRAP 20
Ascending ladder
1 power clean (115/85)
1 chest 2 ground pushup
2 pc
2 c2g pushup
3 PC
3 c2g pushup
Continue this pattern for 20 minutes

20 Jan 15

A. 6 x 4 CGBP
*increase weight on odd sets

+

6 RFT
10 TTB
8 burpees
10 strict pull ups
8 tuck jumps

16 Jan 15

A. BS
1*5@60%
1*4@65%
2*3@75%

+

5 RFT
400m run
15 burpee pullups

Reminder that we WILL have normal morning and noon classes tomorrow but no class on Monday

15 Jan 15

A.  5x3 DL

+

30 sumo dl (135/95)
30 box jumps
30 butterfly sit ups
30 pike push ups
30 air squats
30 TTB
+

100 dubs

14 Jan 15

A. 5x5 CGBP

+

800m run
then
21-15-9
Power clean (115/85)
Push press
then
800m run

13 Jan 15

A.  15 minutes working on overhead squats

+

4 rounds
5 strict pull ups
9 front squats (95/65)
13 pike push ups

*disrupter: top of every minute 7 plate/db/kb swings (45/25)

12 Jan 15

3*5 strict press (build each set)
3*5 push press (build each set starting from the weight of the last set of strict press)

+

Partner competition

AMRAP 20
Partner 1 does 15 burpee box jumps
Simultaneously partner 2 does as many toes to bar as they can until partner 1 finishes and then you switch. You keep a running total of the T2B and the person with the most at the end wins. You want to finish your 15 burpee box jumps in order to limit how many T2B the other person can do. Then you want to do as many T2B as you can before your partner finishes their burpee box jumps.

9 Jan 15

Last day of the entire Hatch squat program!! Congrats all!

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

+

Bear complex:
5 rounds of 7 reps:
Starting from the ground
power clean
to front squat
push press to back squat
push press back to front rack position
back to ground (touch the ground and go right back to power clean, no resting bar on floor even to reposition hands)
Going through the entire routine is considered one rep and you must do seven to complete one round. Rest as needed between rounds.

8 Jan 15

A. 5x5 DL (build on sets 2 and 4)

+

Partner WOD
20-18-16-14-12-10-8-6-4-2
Wallballs (20/14)
Box jumps

7 Jan 15

A.  5x3 strict press

+

Burpee
Ground to overhead (95/65)

So minute 1 you do 1 of each
Minute 2 you do 2 of each
Minute 3 you do 3 of each
Minute 4 you do 4 of each...
Continue this pattern until you can't do all the reps in the corresponding minute.  20 minute time cap.

6 Jan 14

Final week of the Hatch squat program
BS
1*5@60%
1*5@70%
2*5@75%
FS
1*5@65%
1*5@70%
1*5@75%

+ 10RFT
7 pull ups
7 DL (135/95)

5 Jan 15

A) 4 x 10 BP

+

5 RFT
400 m run
10 air squat to box jump
(Jump up from squat position)