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