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