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)