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