30 Dec 16

Partner WOD
8 RFT (each partner)
20 cal row
1 round of Cindy

This is an "I go, you go" style WOD.  For example, Partner 1 does a 20 cal row and 1 round of Cindy while partner 2 rests, then partner 2 does a 20 cal row and 1 round of Cindy while partner 1 rests.  Continue this back and forth until each partner gets 8 Rounds each.  One partner working at a time.

29 Dec 16

5x5 Back squats

WOD
For time
800 m run
70 Abmat sit ups
60 Air squats
50 push ups
40 OH lunge steps 45/35
30 burpees
20 weighted step ups 45/35
10 strict pull ups

28 Dec 16

3x6 push press

WOD
4 RFT
15 burpees
12 T2B
9 HPC (155/110)
6 push jerks (155/110)

27 Dec 16

Don't forget that the gym doesn't open until 1300 due to the post wide power outage but here is a WOD for you if you can get to the gym.

5x5 DL

WOD
"Christine"
3 RFT
500m row
12 BW DL
21 box jumps

22 Dec 16

1 rd
800m run
80 DU
21 HPC (135/95)
2rds
400m run
40 DU
15 HPC (135/95)
3 rds
200m run
20 DU
9 HPC (135/95)

22 Dec 16

10 down to 1
Bench press (165/115)
KBS (70/53)
After sets of 10, 8, 6, 4, and 2 complete 50 double unders

21 Dec 16

5x2 Back Squat

3 RFT

500 Meter Row

12 Push Jerks (135/95)

15 T2B

20 Dec 16

"The Chief"

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.  Begin each AMRAP where you left off.

19 Dec 16

6x3 seated overhead press

WOD
1000m row
50 burpees
30 SDHP (115/85)

16 Dec 16

For time
50 wallballs (20/14)
1 mile run
50 wallballs

15 Dec 16

4x10 DL (build each set)

AMRAP 9
9 toes to bar
9 DL (135/95)
9 box jumps

14 Dec 16

Strength
10-1
Push press (115/85)
Strict pull-ups

WOD
4 RFT
10 alt DB/KB snatch (80/55)
30 DUBS

13 Dec 16

10 minute warm up

WOD
10-9-8-7-6
Power cleans (135/95)
20-18-16-14-12
Push-ups

right into

5-4-3-2-1
Squat cleans (135/95)
10-8-6-4-2
Plyo push-ups

12 Dec 16

5x3 back pause squats
*3 second pause at bottom

800m run
Then
"Megan"
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders
Then
800m run

8 Dec 16

6x2 Sumo deadlift

WOD
100 DUBs (200 singles)
21 DL (225/155)
21 HSPU
75 DUBs (150 singles)
15 DL
15 HSPU
50 DUBs (100 singles)
9 DL
9 HSPU

7 Dec 16

6x3 back squat

WOD
EMOM 16
Even: 5 Power clean and jerk (135/95)
Odd: 10 wallballs

6 Dec 16

AMRAP 4

10 cal row

10 pushups

rest 4

AMRAP 4

10 KBS (53/35)

10 burpees

rest 4

AMRAP 4

10 box jump overs

10 plate ground to overhead (45/35)

rest 4

AMRAP 4

10 goblet squats (60/44)

10 Abmat situps

5 Dec 16

20 minutes to find your 1 rep max bench press

Workout 14.1
Complete at many round and reps as possible in 10 minutes of:
30 DUBs
15 power snatch (75/55)

2 Dec 16

Partner WOD for time

100 DUBs (each)
75 cal row
50 weighted step ups (45/35 in each hand)
25 Power Cleans (155/110)
50 weighted step ups
75 cal row
100 DUBs (each)

*one person working at a time

1 Dec 16

5x3 BS

WOD
for time
2001m row
right into
4 Rounds of
9 DL (225/155)
10 burpee over bar

30 Nov 16

6x3 push press

WOD
AMRAP 15
30 double unders (60 singles)
15 Power cleans (115/85)
30 double unders (60 singles)
15 knees to elbows

29 Sep 16

5x3 Sumo deadlifts

For time
400m run
4 Rounds of Cindy
400m run
3 Rounds of Cindy
400m run
2 Rounds of Cindy
400m run
1 Round of Cindy

*redo from 28 Sep

28 Nov 16

5x5 CGBP

WOD
AMRAP 18
15 SDHP (95/65)
12 burpee box jumps
9 toes to bar

revisit WOD from 19 Sep... Let's see some improvement.

25 Nov 16

With a running clock

A.  AMRAP 5 of Burpees
Rest 5:00

B.  AMRAP 4 of max distance sprint
Rest 4:00

C.  AMRAP 3 of air squats
Rest 3:00

D.  AMRAP 2 of push-ups
Rest 2:00

E.  AMRAP 1 of V-ups

23 Nov 16

Strength
5x3 OHS

WOD
4 RFT
15 power cleans (145/105)
20 box jumps
30 walking lunge steps

22 Nov 16

Strength

5x5 FS (build each set)

WOD

AMRAP 15

30 DU

15 DL (205/145)

30 DU

15 T2B

21 Nov 16

"Grace"
30 C&J for time (135/95)
right into
"Helen"
3 RFT
400m run
21 KBS (53/35)
12 pull ups
right into
"Isabel"
30 Snatch for time (135/95)

17 Nov 16

Strength
5x3 back squat

WOD
4 Rounds of:
1 min ME cal row
1 min ME abmat sit-up
1 min ME DUBs
1 min ME V-ups
1 min rest

16 Nov 16

Warmup not for time

1000m row at a moderate pace

800m run at a moderate pace

WOD

For time

6 rounds of

5 pullups

10 pushups

15 air squats

right into

4 rounds of

200m run

12 DL (155/110)

12 box jumps

right into

15 ground to overhead (155/110)

15 Nov 16

5x5 CGBP

WOD
4RFT
60 DUBS
30 weighted walking lunge steps*
15 burpees

*35/25 DB or KB in each hand at farmers carry position

14 Nov 16

6x3 Power clean & Jerk
First do the 3 power cleans and on the last rep go right into the push jerk or the push press

WOD
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 SDHP (75/55#)

Friday we honored our Veterans and now we are going to bring awareness to Veteran suicide.

11 Nov 16

3 Wise Men

• Three 4-Minute AMRAPs in 16 minutes
• "Jeremy Wise"
• As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
• 5 Hang Squat Snatch (135/95 lbs)
• 10 Bar-Facing Burpees
• "Ben Wise"
• AMRAP in 4 Minutes
• 10 Power Cleans (135/95 lbs)
• 20 Pull-Ups
• "Beau Wise"
• AMRAP in 4 Minutes
• 15 Box Jump-Overs (24/20 in)
• 30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy,” “Ben,” and “Beau”). Rest 2 Minutes between each part. Score is the total number of reps completed for all three parts.

10 Nov 16

Strength
6x2 DL

WOD
27-21-15-9
OH weighted walking lunge steps (55/35)
Toes to bar

9 Nov 16

Strength
10-8-6-4-2
Strict press (build each set)

WOD
Tabata push ups
Tabata box jumps
Tabata wallballs
Tabata burpees

8 Nov 16

15 minutes of Snatch and overhead squat work

WOD

800m Run

50 DB Snatch (70/50)

50 Abmat sit ups

400m Run

50 Abmat sit ups

50 DB Snatch (70/50)

800m Run

7 Nov 16

Strength
Back squat
60%x4
70%x4
75%x4
(80%x4)x2

WOD
Crossfit Lift Off Event 3(ish)
AMRAP 15
25 pull-ups
50 KBS (53/35)
100 goblet squats (53/35)
50 box jumps
25 pull-ups

4 Nov 16

10 minute warm-up

WOD

AMRAP 25 in teams of 2:
15 C&J (115/85)
20 wallballs
50 DUBS
Partner A runs 400m while Partner B works through the AMRAP.  When Partner A returns, the partners switch and Partner B runs 400m while Partner A continues the AMRAP where Partner B left off.   Continue this rotation for 25 minutes.

*you can sub a 500m row for the 400m run.

3 Nov 16

Strength

5x5 Seated press

WOD

"Jackie"

For time:

1000m row

50 thrusters (45/35)

30 pull-ups

2 Nov 16

Strength
7x3 Sumo Deadlifts

WOD
AMRAP 14
7 SDHP (95/65)
14 T2B
7 burpees

1 Nov 16

Strength
6x10 Dumbbell bench press

WOD
4 RFT
400m run
12 KBS (60/45)
21 box jumps

31 Oct 16

Strength
6x3 Front squat

WOD
AMRAP 4
7 reps of bear complex (95/65)
15 burpee over bar
Max rounds of Cindy with remaining time
Rest 4
AMRAP 4
5 reps of bear complex (115/85)
10 burpee over bar
Max rounds of Cindy with remaining time
Rest 4
AMRAP 4
3 reps of bear complex (145/110)
5 burpee over bar
Max rounds of Cindy with remaining time

28 Oct 16

Strength

4x10+10

Deadlifts+pullups

*after each set of 10 DL you complete 10 pullups (any style)

WOD

Partner A Row 500m

Partner B DL Hold (185/115)

Rotate

Partner A Row 400m

Partner B Front Rack Hold (155/110)

Rotate

Partner A Row 300m

Partner B Overhead static hold (135/95)

Rotate

Partner A Row 200m

Partner B plate squat static hold (25/15)

Rotate

*use the same bar and change weight each time

27 Oct 16

Strength
5x5 back squat

WOD
Annie einnA
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
right into
10-20-30-40-50 reps for time of:
• Double-Unders
• Sit-ups

26 Oct 16

6x3 CGBP (build)

WOD
4 RFT
400m run
30 Abmat sit-ups
25 KBS

25 Oct 16

5x3 push press (build)
then
3x2 push jerk (build)

WOD
EMOM 20
E:. 3 power cleans @80%
O: 30 seconds of DUBS (scale is 45 seconds of singles)

24 Oct 16

10 minute warm-up

"Move Mountains"
For time:
Run 1 mile
26 burpee box jumps (24/20)
26 strict pullups
26 thrusters (95/65)
26 strict knees to elbows
26 kettlebell swings (53/35)

This WOD was created by Crossfit Invictus for one of their athletes named Jenny LaBaw who is doing what she can to help find a cure for epilepsy. See her story here:
http://epilepsyfoundation.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=533

21 Oct 16

Morning class will be doing a team WOD of 10-1 back squat (135/95)
200m run after each set
"I go, you go" format

Noon class will do gymnastics work with Sonia as we go back to basics and then we will learn and play a game of Rowling...just show up and have fun

20 Oct 16

Strength
5x3 DL

WOD
1000m run
100 dubs
75 walking lunges
75 dubs
50 DB/KB thrusters (30/20 in each hand)
50 dubs
25 DL (225/185)
25 dubs

19 Oct 16

Strength
5x5 CGBP (build each set)

WOD
AMRAP 4
21-15-9
KBS (53/35)
burpees
Rest 4
AMRAP 4
15-12-9
KBS (62/45)
burpee box step ups
Rest 4
AMRAP 4
12-9-6
KBS (70/62)
burpee box jump over (can't touch the top of the box)

18 Oct 16

Back squat
3x80%
1x85%
3x80%
1x85%
3x80%
1x90%

WOD
3 RFT
10 FS (185/135)
20 pullups
50 DUBS (125 singles)

17 Oct 16

"Grace"
For time
30 C&J (135/95)

Once fully recovered
2k row for time

Do Grace first then the 2k row, not vice versa...be sure and post your times/weights in your SugarWOD app for your records.  You are only competing against yourself.

14 Oct 16

Gymnastics with Sonia
Accumulate 60 second "L" sit hold

WOD
Teams of 2
100 WB
25 DL (185/135)
150 box jumps
25 DL
200 KBS (53/35)
25 DL
250 dubs
25 DL

13 Oct 16

Strength
Back squat
3@80%
1@90%
3@80%
1@95%

WOD
"Cindy"
AMRAP 20
5 pullups
10 push-ups
15 air squats

12 Oct 16

Strength
6x3 CGBP (build to heavy 3)

WOD
AMRAP 12
10 power cleans (95/65)
10 burpees
10 wallballs

11 Oct 16

Strength
6x3 strict press (build to heavy 3)

WOD
400 m run buy in
21-18-15-12-9-6-3
Box jump overs
DB snatches (50/35)
400 m run buy out

7 Oct 16

10-15 minutes of mobility/warmup

Crossfit Team Series Event 8
Teams of 2 using "I go, you go"
AMRAP 12
30 DUBS (70 singles)
15 power snatch (75/55)
Partner 1 does one round then partner 2 does one round and so on for 12 minutes.

6 Oct 16

Strength
5x5 Tempo CGBP (4 second descent/ascent)

WOD
400m run
15 DL (225/155)
15 box jumps
200m run
15 DL
15 box jumps
400m run
15 DL
15 box jumps
200m run
15 DL
15 box jumps

For Jacob

I'm sure everyone is aware of a recent school shooting at Townville Elementary School in Upstate South Carolina.  One of the victims, 6 year old Jacob Hall, passed away and his funeral is tomorrow, 5 Oct 16. Jacob always told his mom that he wanted to grow up to be a Superhero.  Darrin came up with a really awesome idea, in honor of Jacob, to have as many people as possible wear a superhero item of clothing tomorrow for the WOD.  A shirt, socks, shorts, headband or even a superhero costume.  We will take pictures and post them to our Facebook, web site, and Instagram.

5 Oct 16

take about 10 minutes to warm up

For time:
1500m run (TCB 1K and back + TCB 4 and back + TCB 1 and back = 1500m)
100 double unders (250 singles)
50 SDHP (95/65)
100 double unders
1500m run

4 Oct 16

Strength
6x4 seated press (build each set)

WOD
21-15-9-6
Handstand push ups
TTB

3 Oct 16

5x3 OHS (work on form)

WOD
5 RFT
10 front rack stationary lunges(95/65)
8 kbs
6 pull ups
4 burpee box jumps
2 front squats

30 Sep 16

10-15 minute Warm/gymnastics work

WOD
1 Rd
800m run
80 dubs
21 HPC (135/95)
then
2 Rds
400m run
40 dubs
15 HPC
then
3 Rds
200m run
20 dubs
9 HPC

29 Sep 16

Strength
6x2 DL (build up to a heavy 2 -touch and go)

WOD
For time;
Cal row (60/42)
50 DB/KB deadlifts (60/40 in each hand)
40 abmat situps (legs straight, not bent)
30 wallballs
20 KBS (70/53)
10 burpee box jump overs (must jump completely over the box without touching the top)

28 Sep 16

3x10 CGBP

400m run
4 rds of Cindy
400m run
3 rds of Cindy
400m run
2 rds of Cindy
400m run
1 rd of Cindy

27 Sep 16

Strength
5x5 snatch grip strict press (bar starts from the back)

AMRAP 15
5 burpee box jumps
10 TTB
15 KBS

26 Sep 16

Strength
6x3 FS
4 second decent with 1 second hold at bottom.  Explode to lock out

3 min AMRAP
3 PC (185/135)
5 pull ups
Rest 1 min
Complete a total of 3 times

23 Sep 16

10-15 minute warmup
*noon crew work with Coach "S" for 15-20 minutes

Partner "Holleyman"
In teams of two complete
 30 rounds of
-5 Wallballs 20/14
-3 Handstand Push-ups (alt is DB overhead press 55/40 in each hand)
-1 Power Clean 225/155

-This will be done as a "You go, I go" relay type WOD.  One partner will complete a round while the other partner rests and then the other partner goes while the first partner rests.  Continue this until the team of 2 gets a total of 30 rounds.
-25 minute time cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

22 Sep 16

Strength
5x5+3
FS+thrusters (build)

21 alt DB snatch (65/45)
21 burpees
100 DUBs (250 singles)
15 alt Db snatch
15 burpees
75 DUBs (175 singles)
9 alt DB snatch
9 burpees
50 DUBs (100 singles)

21 Sep 16

Strength
6x3+5
Strict press +push press

WOD
AMRAP 15
35 air squats
25 c2g push ups
15 kbs (53/35)

20 Sep 16

Strength
6x3 Back squat (3 second hold at the bottom)

WOD
3 RFT
400m run
7 strict pull ups
10 deadlift (225/155)

19 Sep 16

5x5+10
CGBP+bent over rows

WOD
AMRAP 18
15 SDHP 95/65)
12 burpee box jumps
9 toes to bar

16 Sep 16

15 minutes of gymnastics work with Coach S


Team WOD in teams of 4
Minutes 0-5
Partner 1 and 2 accumulate as many calories as possible

Minutes 5-10
partner 1 and 2 accumulate as many DL (155/110) as possible simultaneously partner 3 and 4 accumulate as many calories as possible adding on to partner 1 and 2 total

Minutes 10-15
Partner 1 and 2 accumulate as many burpees as possible as partner 3 and 4 accumulate as many DL as possible adding on to 1 and 2 total

Minutes 15-20
Partner 3 and 4 accumulate as many burpees as possible adding on to partner 1 and 2 total

1 person working at a time in each two person pairing

15 Sep 16

Strength
5x3 push press (build)
5x3 overhead squat (work on technique)

WOD
50 dubs (3to1 singles)
10 hrpu
40 dubs
20 hrpu
30 dubs
30 hrpu
20 dubs
40 hrpu
10 dubs
50 hrpu

14 Sep 16

3x10 DB bench press

Old WOD from July last year
"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

13 Sep 16

Strength
4x6 Weighted reverse lunges (bar in BS position) (3 each leg)

WOD
400m run buy-in
then
10-8-6-4-2 C&J (135/95)
1 round of "Cindy" after each
then
400m run cash-out

12 Sep 16

9/11 Memorial WOD

2001m row
Then
4 rounds of
9 DL (225/155)
11 burpee over bar

Thanks to Iron Mary's 3 for the WOD

9 Sep 16

10-15 warm up

AMRAP 5
4 Power Cleans (155/105)
24 Double Unders
10 Pull-Ups
Complete the AMRAP three times with a 5 minute rest between each (We have 3 members directly effected by Autism)

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This "competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

www.liftupautism.com

8 Sep 16

Strength
5x5 CGBP

WOD
50-40-30-20-10
Jump squats
Ab mat sit ups
+
800 m run

7 Sep 16

Strength
7x2 Sumo deadlifts

WOD
4 RFT
400 m run
10 deadlift (185/135)
10 db hpc (50/35)

6 Sep 16

Strength
4x10 push press

WOD
3 rounds
25 SDHP (75/55)
25 burpee over bar
25 SDHP
rest 2 minutes after each round

2 Sep 16

10-15 minute warm up
*noon class - 15 minutes with Coach S

Partner Wod
AMRAP 20
20 Pull-ups
20 HR Push-ups
20 Box Jumps
20 Toes to bar
20 Burpees over Partner
Run 200m (together)
Split the reps however you and your partner want but do the workout in sequence and remember it is an AMRAP so start back at the top after your 200m run

1 Sep 16

Strength
5x5 Sumo deadlifts (build)

WOD
21-15-9
Front squat (115/80)
Hang power cleans
Deadlifts

31 Aug 16

Strength
4x6 floor press (build on sets 2 and 4)

WOD
EMOM 20
E: 30 dubs
O: 6-10 burpee box jumps

30 Aug 16

Strength
3x 10 back squat (build each set)

WOD
20 min amrap
200 m run
10 kb sdhp
15 hrpu
20 kbs

29 Aug 16

Strength
5x3 push press (heavy)

WOD
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

26 Aug 16

10-15 minute warm up/mobility

Noon class 15 minutes with Coach S

Partner WOD

100 Dubs (each) (200 singles)

75 cal row (total)

50 weighted box step ups (45/30 in each hand) (total)

100 Dubs (each) (200 singles)

85 SDHP (95/65) (total)

60 TTB (total)

P1 will complete 100 dubs while P2 waits. Once P1 is done then P2 completes 100 dubs. The row, step ups, SDHP, and TTB can be split however the partners want but only 1 working at a time.

25 Aug 16

Strength
6x5 CGBP (build on sets 2,4,6)

WOD
3 rounds
800 m run
12 ttb
9 air squats
6 db thrusters (40/25)

24 Aug 16

Strength

3x10 Back Squat

WOD

AMRAP 15

9 elevated pushups (feet on a bench)

15 DL (225/155)

21 Box Jumps

23 Aug 16

Strength
6x4 seated barbell press (build each set)

WOD
AMRAP 10
25 DL (105/75)
15 HPC (105/75)
5 PP (105/75)
10 wallballs

22 Aug 16

Strength
5x5+5
CGBP+bent over row (build each set)

WOD
EMOM 16
Odd: 10 burpees
Even: 5 power cleans (155/110)

19 Aug 16

10 minute warmup

Noon class, take a few minutes and stretch your wrists because you'll be spending about 10 minutes with coach S

Partner WOD

5 RFT

30 dubs (60 singles)

21 wallballs

30 dubs

15 box jumps

30 dubs

9 power cleans (135/95)

For rounds 1-4 partners will switch every couplet. For example P1 does 30 dubs and 21 wallballs, then P2 does 30 dubs and 15 box jumps, then P1 does 30 dubs and 9 power cleans, then P2 does 30 dubs and 21 wallballs, and then P2 does 30 dubs and 15 box jumps...and so on with one partner working at a time.

However, on round 5 partners will jump rope together and switch after each rep of the movements. Example of round 5 - both partners jump rope together the P1 does a wallball and then P2 does a wallball then P1 does a wallball and then P2 does a wallball until both partners do 21 wallballs each. Continue this with the remaining jump ropes and movements to complete the 5th round.

18 Aug 16

Strength

4x10 Back Squat (build each set)

WOD

AMRAP 20

Calorie row (15/12)

15 box jump overs

15 Goblet squats (70/53)

17 Aug 16

Strength

4x10 CGBP

WOD

20-16-12-8-4

Barbell ground to overhead (95/65)

stationary weighted lunges (same barbell in the back rack position)

16 Aug 16

Strength
5x5 weighted strict pullups (or work on pullups)

WOD
50-40-30-20-10
Dubs (2-1 singles)
abmat situps

rest 5 minutes

10-20-30-40-50
Dubs (2-1 singles)
abmat situps

15 Aug 16

Strength
6x3 DL (build to a heavy 3 touch and go)

WOD
For time
30 power cleans (135/95)
40 burpees
50 wallballs

11 Aug 16

Strength
6x5 CGBP

WOD
For time
1 mile run
then
50 alt DB/KB snatch (25 each arm switching every rep)
If you have a weighted vest wear it for the entire WOD to include the DB/KB snatch. RX with a vest is 50/35 and RX without a vest is 65/45

10 Aug 16

Strength
5x3 BS (build to a heavy set of 3)

WOD
4RFT
40 dubs (100 singles)
30 pushups
20 box jumps
10 pullups

9 Aug 16

Strength
4x2 DL (work up to a heavy 2)

WOD
AMRAP 3
3 DL (275/185) (stronger athletes RX 315/205)
3 burpee over bar
rest 3
AMRAP 3
5 DL (225/155) (stronger athletes RX 275/185)
5 burpee over bar
rest 3
AMRAP 3
max effort burpee over bar

8 Aug 16

Strength
6x5 push press (build on sets 2,4,6 to a heavy 5)

WOD
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

5 Aug 16

Partner WOD

Calorie row (100/70) (if male/female partners then 85) - switch every 10 calories

Then

3 RFT

20 Power clean and jerk (145/105) - switch every rep to get 10 each

400m run together

4 Aug 16

Strength
5x3 -tempo 1 1/4 back squats
3x5 FS

WOD
"Fran"
21-15-9 reps for time
Thrusters (95/65)
Pullups

3 Aug 16

Strength

5x5 CGBP (build every set to a heavy 5)

WOD

21 hang power cleans (135/95)

21 burpee over bar

100 dubs (200 singles)

15 hang power cleans

15 burpee over bar

75 dubs (150 singles)

9 hang power cleans

9 burpee over bar

50 dubs (100 singles)

2 Aug 16

Strength
6x3 Sumo deadlifts (build each set)

WOD
Championship belt challenge
7 minutes of max effort calorie row
Then
100 abmat sit-ups for time.
Whoever gets the most calories in 7 minutes (male and female) will receive the coveted TCB Championship belt.

1 Aug 16

Strength
6x3 strict press + 5 push press
Build on sets 2,4,6

WOD
Every 3 minutes complete
10 wallballs (20/14)
15 HR pushups
20 KBS (62/45)
x 5 sets (15 minutes total)
For this WOD you must move immediately from one movement to the next and complete each movement unbroken. You have 3 minutes to complete the set and rest before the next 3 minute set begins.

29 Jul 16

Take about 10 minutes to warm up

Partner WOD

150 pushups - one partner must hold a deadlift (205/145) while other partner is doing pushups.

125 shoulder to overhead (75/55) - one partner must hang from rig, feet off the ground, while other partner does the S2O.

100 wallballs - one partner must hold a plank position (on elbows) while other partner does wallballs.

You must complete the pushups before moving on to S2O and then complete S2O before moving on to WB. If you drop the bar, or drop from the rig, or break the plank position, your partner has to stop the exercises. You can switch as often as you like to split the work. These are partner numbers not individual numbers.

28 Jul 16

Strength
4x3 BS (3 second hold at bottom position)

WOD
21-18-15-12-9-6-3
SDHP (75/55)
box jumps
Knees to elbows

27 Jul 16

Strength
5x5 DB bench press
- work to a heavy set of 5

WOD
For time:
1000m run
75 ab mat sit-ups
50 burpees
75 ab mat sit-ups
1000m run

26 Jul 16

Strength
4x5 seated dumbbell overhead press

WOD
3 rounds of Cindy
1 round of DT
2 rounds of Cindy
1 round of DT
1 round of Cindy
1 round of DT

1 round of Cindy = 5 pullups, 10 pushups, 15 air squats
1 round of DT = 12 DL, 9 hang power cleans, 6 push jerks (shoulder to overhead)
Rx weight for DT is 155/105. Scale as needed but use at least 115/85.

25 Jul 16

Strength
6x3 BS (build on sets 2,4,6)

WOD
"Triple 1's"
Max effort for time
1000m row
100 dubs (250 single)
1 mile run

22 Jul 16

10 minutes of warm up - row, run, bike, etc

Partner WOD
Teams of 2
3 RFT
400m run
50 power cleans (115/85)*
50 wallballs
Teams run 400m together but split the work as needed finishing the PC then the WB. One person working at a time.
*Scale weight up or down as needed.  FYI-coach and his partner used 135

21 Jul 16

Strength
5x3 BS

WOD
75 weighted walking lunge steps (45/25 plate held to chest)
25 box jumps
50 weighted walking lunge steps
25 box jumps
25 weighted walking lunge steps
25 box jumps

20 Jul 16

Strength
4x5 DL

WOD
100 dubs
Then
3 rounds of
21 SDHP (95/65)
15 TTB
9 burpees
Then
100 dubs

19 Jul 16

Strength
5x5 CGBP

WOD
Heavy Helen
3 RFT
400M run
21 KBS (use a KB that is heavier than 53/35)
12 weighted strict pullups

18 Jul 16

Strength
4x2 Front squat

WOD
"Surfer on acid"
3 RFT
400m run
21 burpees
Once all 3 rounds are completed, rest as needed then complete a 1k row as fast as possible.

15 Jul 16

Strength
3x10 CGBP

WOD
Partner WOD
AMRAP 20 in teams of 2
15 box jump overs
15 push ups
15 KBS (53/35)
Switch every round. Partner 1 completes one round while Partner 2 rests then Partner 2 completes one round while Partner 1 rests.

14 Jul 16

Strength
6x2 DL (build)

WOD
21-15-9-15-21
KB/DB Thrusters (35/25 in each hand)
Knees to elbow
30 Dubs after each set

13 Jul 16

Strength
5x3 seated overhead press (build)

WOD
AMRAP 5
5 power cleans (145/105)
10 overhead lunges (45/25) (5 each leg, stationary)
3 minute rest
AMRAP 5
5 power cleans
10 up downs (burpee without the push-up)
3 minute rest
AMRAP 5
5 power clean
10 push ups

12 Jul 16

Strength
6x2 BS

WOD
800m run
Then
50-40-30-20-10 abmat situps
25-20-15-10-5 box jumps
Then
800m run

11 Jul 16

Strength
6x6 CGBP

WOD
4RFT
12 DL (205/145)
12 burpees
12 KBS (60/45)
12 WB

8 Jul 16

Strength
4x3 BS
3X10 CGBP

WOD
AMRAP 15
partner WOD in teams of 2
30 Dubs (2-1 singles)
20 pushups
10 DB press

Partners switch every movement. For example, P1 30 DUBs, P2 20 pushups, P1 10 DB press, P2 30 DUBs, P1 20 pushups, P1 10 DB press and so on for 15 minutes

7 Jul 16

Strength
6x2 DL

WOD
21-15-9
DL (205/145)
T2B
Box Jumps
200m sprint after each set

6 Jul 16

Strength
6x3 Strict press (build)

WOD
For time:
1000m row
30 power cleans (155/110)
50 burpees

Top level Rx is 185/135

5 Jul 16

Strength
7x3 CGBP

WOD
5 rounds
8 thrusters
8 c2b pull ups
8 clapping push ups
8 power snatches
8 knees to elbow
8 kb sdhp
8 hspu
8 ttb

*barbell weight 75/55

1 Jul 16

Strength
7x3 CGBP

WOD
3 RFT
500m row
24 KBS (53/35)
12 strict pullups

30 Jun 16

10 minute warm up

Hero WOD created on behalf of Hawley's former BN CDR LTC Eugene Butler.

"Mean Gene"
3 rounds
1/2 mile run
30 DL (225/185)
30 toes to bar
30 box jumps
30 minute time cap

LTC Butler was the 203rd MP BC from NOV 2015-29 June 2016.  Prior to that he was in the 226th MEB as an operations officer where he deployed to Afghanistan and worked to develop support nation law enforcement.  He had a storied career of being an incredible officer and mentoring multiple officers.  He was an entrepreneur in his civilian career and leaves behind wife and children.

29 Jun 16

Strength
5x5 CGBP

WOD
For time
50 push ups
50 jump lunges
50 ab mat sit-ups
50 air squats
100 Dubs (3-1 singles)

28 Jun 16

4 rounds not for time
10 wall balls (20/15)
10 ball slams (20/15)

WOD
EMOM 20 min
5 FS (185/135)

27 Jun 16

Strength
5x3 push press (build each)

WOD
5 rounds
5 wall walks
10 db pp
15 box jumps

24 Jun 16

Strength
3x5 FS (build each set)

WOD
7 RFT
7 burpee box jumps
30 dubs (3x1 singles)

23 Jun 16

Strength
7x2 DL

WOD
4 rounds
20 SDHP (135/95)
40 ab mat sit ups

22 Jun 16

Strength
5x3 BS

WOD
For time
30 cal row
30 box jump overs
30 power cleans (95/65)
50 ab mat sit-ups
30 power cleans
30 box jump overs
30 cal row

We will start in waves as soon as all rowers are open.

21 Jun 16

Strength
5x3 push press

WOD
7 rounds
10 single arm kb snatchs
10 single arm kb swings

20 Jun 16

Strength
5x5 CGBP

WOD
4RFT
400m run
7 PC (115/85)
15 push ups
15 wallballs

17 Jun 16

Yoga

16 Jun 16

Strength
6x3 DL

WOD
AMRAP 20
Teams of 2
18 burpee box step ups
9 squat cleans

1 person completes one round while the partner rests then switch.

15 Jun 16

Strength
5x3 BS

WOD
Teams of 3
20 wallballs
ME cal row
Rest

One person working at a time.  P1 does 20 wallballs, P2 simultaneously rows for ME calories, P3 rests.  Rotation is based on the person doing the wallballs. Continue the rotation until each individual completes 5 round.

14 Jun 16

Strength
5x10 CGBP

WOD
Partner WOD (teams of 2)
AMRAP 15
15 KBS (53/35)
20 deficit pushups
200m run
One person working at a time with partners alternating each exercise.
Example
P1 - 15 KBS
P2 - 20 deficit pushups
P1 - 200m run
P2 - 15 KBS
P1 - 20 deficit pushups
P2 200m run...and so on

13 Jun 16

Strength
5x3 push press

WOD
Team of 3
AMRAP 20
100 burpee over bar
100 power cleans (95/65)
200m run (one person runs at a time)

Only one person working at a time.  Split work as needed but you must complete the first exercise before moving to the next.  For the 200m run, one person runs while the other two wait then the next person runs, then the last person.  This is an AMRAP so if you all finish the 200m run before the 20 minutes then you start back at the 100 burpees...

10 Jun 16

Yoga

9 Jun 16

Spend 10-15 minutes warming up

WOD
3 mile run

8 Jun 16

Strength
5x2 FS (3 second hold at bottom)

WOD
3 RFT
15 strict press (95/65)
10 Box jumps
5 SDHP
400 m run

7 Jun 16

Strength
3x10 CGBP

WOD
AMRAP 7
ME burpees

Rest 3

100 KBS for time (53/35)

6 Jun 16

Strength
5x3+3
Push press + push jerk

WOD
10-1 thrusters (105/75)
1-10 pullups

2 Jun 16

Strength
5x2 DL (build to heavy 2)

WOD
21-15-9-15-21
HPC (135/95)
FS

1 Jun 16

Strength
5x5 CGBP

WOD
AMRAP 5
200 DUBS
ME box jumps
Rest 1
AMRAP 5
800m run
ME T2B
Rest 1
AMRAP 5
1000m row
ME HRPU

31 May 16

Strength
4x3 strict press

WOD
10-1 hang power cleans (95/65)
1-10 wall balls (20/14)

Every 2 minutes do 5 burpees

27 May 16

For those doing Murph on Monday:
Yoga

For those of you who are not going:
"Murph"
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:

1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
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.

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.

26 May 16

Strength
4x3 DL (build to a heavy 3)

WOD
400m run buy in
40-30-20-10 KB SDHP (70/53)
10-20-30-40 abmat situps
400m run cash out

25 May 16

Strength
5x3 CGBP

WOD
10 min amrap
8 thrusters (95/65)
6 ttb
4 g2oh
2 burpee box jumps

24 May 16

Take about 10 minutes to warm up

Murph prep... If you have a weighted vest wear it.

800m run
2 rounds of Cindy
400m run
3 rounds of Cindy
200m run
4 rounds of Cindy

23 May 16

Strength
3-3-3-1-1 BS (build every set to a heavy 1)

WOD
AMRAP 20
50 DUBs (100 singles)
20 weighted walking lunges (25/15)
20 box jumps
20 KBS (53/35)

20 May 16

Yoga

19 May 16

10 minutes of mobility work

WOD
Partner WOD
4 RFT
400m run
ME clean and jerk while partner runs (135/95)
Switch until both partners complete 4 rounds

18 May 16

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

WOD
AMRAP 20
10 burpees
20 weighted step ups (45/35# bar in BS position or 25# weight in each hand)
30 DUBS (3to1 singles)

Farewell get together

Major Brown is going to PCS soon and we want to have 1 more karaoke night before he goes. Come join us for an evening of karaoke, food, and fun. There is a 5 dollar cover and it is family friendly until 9pm.  Bring the whole crew...
Saturday, 21 May,1900 - UTC
Tsubaki Restaurant Lounge & Karaoke
224 Oneil Ct, Columbia, South Carolina 29223

17 May 16

Strength
3x10 seated barbell press

WOD
5 RFT
15 dips (box, bench or rings)
10 DL (215/185)
5 DB/KB press (45/30)

16 May 16

Strength
7x5 BS (build on sets 2,4 & 6)

WOD
For time
2 mile run (wear a weight vest if you have one) or 5k row

13 May 16

Yoga

12 May 16

A.  5x5 strict HSPU or 5x1 min HS hold

B. AMRAP 20
400m med ball run (20/14)
20 Abmat situps
10 DL (225/185)

11 May 16

Spend 15-20 minutes working on an Olympic lift(s) of your choice

WOD
For time
75 thrusters (75/55)
+
for time
50 cal row (get on a rower as soon as one is unoccupied)

10 May 16

Strength
10 min to find 1 RM of DL

Partner WOD
7 RFT
9 burpee box jumps
4 OH squats
Partner hangs from rig while other is working.  One partner works at a time.  Partner does one round while other partner hangs from rig then partners switch.  Continue until both partners complete 7 rounds each.  If your partner drops from the rig you must stop until they are hanging from the rig again.

9 May 16

Strength
3x10 CGBP

WOD
AMRAP 5
3 front squats
3 push press
3 back squats
Rest 2
AMRAP 7
10 lunges
8 pullups
2 min rest
100 DUBs (3to1 singles)

6 May 16

Yoga

5 May 16

Strength
5x4 push press

WOD
20 minute partner competition
partner 1 does 20 burpee box jumps
partner 2 does max effort KBS simultaneously

Alternate back and forth and who ever has most KBS at the end wins.

4 May 16

Strength
4x10 CGBP (build on sets 2 and 4)

WOD
AMRAP 15
7 pullups
10 ground to overhead (95/65)

3 May 16

5-10 minute warm up

WOD

800 m run
21 deadlifts 185/135
800 m run
18 deadlifts
800 m run
15 deadlifts
** penalties: if you let go of bar or rest in the down position you must run 200m.  You must only rest in the fully extended position.
Time cap 25 min

2 May 16

Strength
5x3 BS (build each set)

WOD
7 rounds
5 db push press (50/35)
10 WB
15 box jumps

29 Apr 16

Yoga

28 Apr 16

10 minute mobility/warmup

WOD
Murph prep
100 DUBS (2to1 singles)
20 air squats
80 DUBS
40 air squats
60 DUBS
60 air squats
40 DUBS
80 air squats
20  DUBS
100 air squats

27 Apr 16

Barbell conditioning
4 sets of
4 hang power cleans
4 front squats
2 full squat cleans
Build each set

WOD
21-15-9-15-21
Box jump overs
TTB

26 Apr 16

Strength
4x5+5
DB bench press + weighted strict pullups

WOD
For time
30 burpees
400m run
15 heavy KBS (70/53)
800m run
15 heavy KBS (70/53)
400m run
30 burpees

25 Apr 16

Strength
5x3 seated DB overhead press (build)

WOD
For time
1 mile run
30 Ground to overhead (135/95)
150 DUBS (2to1 singles)

22 Apr 16

Yoga

21 Apr 16

Strength
6x3 deficit DL (stand on 45# plates)

WOD
15-1
KBS (70/53)
HRPU

20 Apr 16

Strength
3x10 strict press

WOD
EMOM 20
odd: 3 squat cleans + 5 burpees
Even: 3 thrusters + 5 pullups

19 Apr 16

Strength
3x5 floor presses
5x3 bench press (3 sec descent, 1 sec hold at bottom)

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

18 Apr 16

Strength
5x3 FS

WOD
5 rounds
400 m run
20 BJ

15 Apr 16

Yoga

14 Apr 16

Strength
5x5 DL (build)

WOD
for time
50 DUBS (3x1 singles)
50 air squats
40 DUBS
40 walking lunges (30/20 DB or KB in each hand)
30 DUBS
30 T2B
20 DUBS
20 "V" ups
10 DUBS
10 HSPU

13 Apr 16

Strength
3x3 BS (heavy - build)

WOD
4RFT
6 power cleans (135/95)
6 burpee over bar
4RFT
6 DB/KB push jerk (35/25)
6 box jumps
Run 400m
2RFT
9 power cleans (135/95)
12 burpee over bar
2 RFT
9 DB/KB push jerk (35/25)
12 box jumps

12 Apr 16

Strength
5x5 floor presses

WOD
For time
50 kbs
40 hrpu
30 wb
20 T2B
10 dl 185/135
100 dubs

11 Apr 16

Strength
5x3 push press

WOD
14 min EMOM
O: 8 strict pull ups
E: 5 heavy snatches (can't do more than one at a time)

8 Apr 16

Yoga

7 Apr 16

Strength
5x3 BS (build)

WOD
cardio intervals
200 m run
30 sec rest
400 m run
1 min rest
800 m run
2 min rest
400 m run
1 min rest
200 m run
+
75 dubs

6 Apr 16

1000m row warm up


Buddy wod:
Each complete 5 rounds:
12 burpee box jumps
9 squat cleans (135/95)

One working at a time...Rest while partner completes a complete round

5 Apr 16

Strength
3x3 FS
3x2 FS(add weight from first set)
3x1 FS (add weight each set)

WOD
AMRAP 20
400 m run
1 round of Cindy
400m run
2 rounds of Cindy
400m run
3 rounds of Cindy...
Continue to add a round of Cindy each set until time runs out

4 Apr 16

Strength
15 minutes to work up to 1RM bench press

WOD
3 RFT
17 KB SDHP (60/45)
17 wallballs (20/15)
17 burpees

1 Apr 16

Yoga

31 Mar 16

Strength
3x5 push press

WOD
1 min ME row
1 min ME push ups
1 min ME SDHP (75/55)
1 min ME DB overhead press (35/25 in each hand)
1 min rest
x5 rounds

30 Mar 16

Strength
5x3 front squats

WOD
15-12-9-6-3
Thrusters (115/85)
Toes to bar

*you can do DB thrusters if there aren't enough bars

29 Mar 16

Strength
5x5 CGBP (build)

WOD
40 pull ups
35 kbs
30 box jumps
30 pull ups
25 kbs
20 box jumps
20 pull ups
15 kbs
10 box jumps
10 pull ups
5 kbs
1 box jump

28 Mar 16

Strength
5x5 DL (build each set to a heavy 5 without releasing the bar)

WOD
25-20-15-10-5
burpees
Weighted walking lunges (35/25 DB in each hand)

24 Mar 16

Strength
3x3 strict press
3x3 push press
3x3 push jerk

WOD
4 rounds
1 min max effort DB squat cleans
1 min max effort box jumps
1 min max effort pull ups
1 min rest

23 Mar 16

Strength
5x3 CGBP

WOD
18 min AMRAP
15 wb
10 owl steps (45/25)
30 dubs (3to1 singles)
12 db snatches

22 Mar 16

EMOM 20
One rep of heavy bear complex

1 rep Bear Complex is:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Each movement is done in sequence without releasing the bar even to reset grip.

21 Mar 16

15 minutes working on squat clean technique... Adding weight as needed

WOD
4 rounds
9 burpee pull ups
12 squat cleans

TCB night out

TCB night out on April 1st, 1830 and its Karaoke time again.  Come and enjoy everyone's company somewhere other than the gym and you don't even have to sing if you don't want.  Just enjoy the night with friends and family.  All are welcome.  Here's the address:
224 Oneil Ct # 10, Columbia, SC 29223

18 Mar 16

Yoga

17 Mar 16

Strength
5x5 DL

WOD
100 dubs
5 C&J 155/115
75 dubs
5 C&J 135/95
50 dubs
5 C&J 115/85

16 Mar 16

Strength
5x3 Push Press (build)

WOD
30 KBS
1 round of Cindy
25 KBS
2 rounds of Cindy
20 KBS
3 rounds of Cindy
15 KBS
4 rounds of Cindy
10 KBS
5 rounds of Cindy

15 Mar 16

Strength
5x3 BS (build to heavy 3)

WOD
For time
10 squat cleans (135/95)
20 TTB
10 burpee box jumps
20 TTB
10 thrusters (135/95)

*scale up or down as needed

14 Mar 16

10 min of 3 Rep bench press
Rest 5
Partner WOD
AMRAP 5
5 burpees
5 SDHP
Partner 1 does 5 burpees the burpees then partner 2 does SDHP, then partner 1 does SDHP, then partner 2 does burpees.  Continue this rotation for 5 minutes
Rest 5
AMRAP 5
5 snatches (partner 1 does 5 then partner 2)
Rest 5
AMRAP 5
5 C&J (partner 1 does 5 then partner 2)

*during the 10 minute bench everyone will do 3 bench press off and on for 10 minutes with minimal rest trying to get to muscle failure.  Build if possible only one partner working at a time during each AMRAP.

11 Mar 16

Yoga

10 Mar 15

Strength
5x5 seated DB press (build)

WOD
4 RFT
5 squat cleans
5 pullups
10 burpees
15 wallballs

9 Mar 16

Strength
5x5 FS (build)

WOD
400 m buy in
12 min amrap
10 thrusters (45/35)
5 burpees
10 abmat sit ups
5 TTB

8 Mar 16

5x3 DL ( start heavy and build on sets 2 and 5)

WOD
21-15-9
FS (95/65)
HRPU
wallballs

7 Mar 16

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

4 Mar 16

Yoga

3 Mar 16

Strength
5x5 DB bench press (4 sec decent + 1 sec hold)

WOD
100 dubs
10 burpee box jumps
10 DL (225/185)
90 dubs
9 burpee box jumps
9 DL
80 dubs
8 burpee box jumps
8 DL
70 dubs
7 burpee box jumps
7 DL
60 dubs
6 burpee Box jumps
6 DL

2 Mar 16

Strength
5x3 BS w/ 4 second descent and 1 second hold at bottom (build)

WOD
20 min AMRAP
10 pistols (L)
15 TTB
10 pistols (R)
15 push press (95/65)
200 m run

1 Mar 16

Strength
5x5 seated DB press (build each set)

WOD
5RFT
12 heavy DB snatch
9 HRPU
6 heavy KBS

29 Feb 16

Take 10 minutes to warm up

WOD
Crossfit Open 16.1(ish)
AMRAP 20
8 overhead walking lunge steps (35/25 DB or KB in each hand)
8 burpees
8 overhead walking lunge steps
8 strict pull ups

26 Feb 16

Yoga at noon.

Don't worry morning crew I got a WOD for you.

Morning crew WOD:
Strength
10 minutes to build to 1 RM post clean

WOD
Every 3 minutes for 15 minutes (5 sets)
250m row
8 goblet squats
12 TTB
so you have 3 minutes to finish a round and rest x5

25 Feb 16

Strength
3x3 BS
3 second hold at the bottom

WOD
AMRAP 15
400 m run
15 DL 185/135

24 Feb 16

Strength
3x5 DL
build after each set

WOD
5 rounds
25 box jumps
15 HPC (95/65)
5 handstand walks (alt of 20sec handstand hold)

23 Feb 16

Strength
5x5 CGBP with 3 second hold at bottom position

WOD
For time
400m run
Fran
400m run

22 Feb 16

Strength
5x3 push press
Add weight after each set

WOD
AMRAP 14
200m run
1 power clean (95/65)
2 front squats
3 push press
4 OHS

Scale up or down as needed.

19 Feb 16

Strength
5x3 touch and go DL

WOD
3RFT
24 plate G2OH (45/25)
12 burpees over plate
48 DUBS

18 Feb 16

Strength
5x3 FS (build)

WOD
15 min amrap
5 squat cleans (135/95)
7 strict pull ups
9 kbs
15 butterfly sit ups

17 Feb 16

Strength
5x5 CGBP

WOD
50-40-30-20-10
Dead lift (95/65)
Dubs
Air squats

16 Feb 16

Strength
3x3  press
3x3 push press (add weight to previous sets)
3x3 push jerk (add weight to previous sets)

WOD
5 rounds
20 hang snatches
15 burpee
10 kb sdhp
5 oh plate squats

12 Feb 16

Strength
10 minutes to build to a 1 rep max strict press

WOD
6 RFT
20 db snatches
25 vups

Attention

No Crossfit on the 12th and 15th

11 Feb 16

Strength
5x5 DL (build)

WOD
For time
120 burpees
10 butterfly sit-ups at the top of every minute

10 Feb 16

Strength
4x10 CGBP

WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

9 Feb 16

Strength
4x3 front squats (build to heavy 3)

WOD
21-18-15-12-9-6-3
Front squats (95:65)
TTB

8 Feb 16

Strength
5x3 strict press

WOD
3 rounds
100 dubs
20 kbs
15 bench dips
10 pull ups

TCB Crossfit Challenge

The first TCB Challenge shirt has been issued. Congrats to Brandon for not only completing the challenge but he also currently has the fastest time at 17:34 so he gets the coveted Championship belt. So far only 2 people have completed the challenge but I'm sure there will be more soon enough. Remember you don't have to beat Brandon to get the shirt, you just need to beat the clock. If you want that belt, then beat Brandon.

5 Feb 16

EMOM 12
3-5 hang power clean (95/65)
3-5 front squat
3-5 S2OH

do that whole complex on the minute

Right into
4 RFT
50 DUBS (3to1 singles)
25 burpees

4 Feb 16

Strength
5x2 DL (heavy sets of 2 maintaining form)

WOD
10 min amrap
3 DL (225/185)
7 kb high pulls
11 bar jump overs

3 Feb 16

Strength
4x10 BS

WOD
Partner battle
20 min
1 completes 20 TTB
1 completes as many Thrusters as possible (95/65)

Swap back and forth until time is up... Person w most total thrusters wins

2 Feb 16

Strength
5x5 CGBP

WOD
4 rounds
1 min C&J (135/95)
1 min Dubs
1 min KBS
1 min rest

3 people per station all working at the same time (could be more per station depending on group size)

1 Feb 16

Strength
5x5 push press

WOD
4 rounds
25 hrpu
20 squat jumps
15 burpees
10 wall walks

28 Jan 16

Strength
5x3 BS (build)

WOD

21-15-9
Front squat (135/95)
Hand stand push ups
Wallballs

27 Jan 16

Strength
3x10 CGBP

WOD
5 rounds
15 burpees box jumps over
10 TTB
5 strict press (135/95)
+
800 m run

26 Jan 16

Strength
3x3 DL (all 3 sets are heavy)

WOD
20 min AMRAP
3 DL(185/135)
3 pull ups
6 DL
3 pull ups
9 DL
3 pull ups
12 DL
6 pull ups
15 DL
6 pulls ups
18 DL
6 pulls ups
.... Continue pattern until time is up

25 Jan 16

Strength
4x3 seated overhead press

WOD
3 rounds
1 min me burpees
1 min rest
1 min me kbs
1 min rest
1 min me dubs
1 min rest
1 min me PC (135/95)
1 min rest

22 Jan 16

Wod for the Kahlipa's
100 over head lunges (45/25)
90 air squats
80 box jumps
70 hrpu
60 kbs (53/35)
50 knees to elbow
40 HPC (85/55)
30 wallballs
20 jump squats
10 burpees

TCB style to send our love to him and his family.

21 Jan 16

Strength
5x5 Sumo deadlifts

WOD
4RFT
10 Romanian DL (135/95)
20 jumping lunges
30 DB push press (40/25)
50 Dubs (3x1 singles)

20 Jan 16

Strength
5x5 CGBP

WOD
3 rounds
1 min box jumps
1 min dubs
1 min kbs
1 min pull ups
1 min rest

19 Jan 16

EMOM 10
4+1
Power clean + squat clean (touch and go)

WOD
AMRAP 15
5 burpees
10 pushups
15 squats

TCB Crossfit challenge

Everyone I am excited to announce the TCB Crossfit Challenge that starts on Monday, Jan 18, 2016.  The challenge is a WOD that myself and a couple others have created for you to do and possibly earn some bragging rights.  This challenge will continue may go on a couple months or it may go the rest of the year depending on the amount of interest level as we go.  It is open to every ID card holder on Fort Jackson who is 18 years and older.
The WOD is:
4 rounds for time of
30 calorie row
25 ring pushups
20 deadlifts (185 for the men and 135 for the ladies)
15 burpees
There is a 25 minute time limit and you must do everything within the time limit with the prescribed weights (no scaling).  You will not be allowed to see your time as you are doing the challenge therefore, you will either complete all 4 rounds in time or get an awesome 25 minute workout in.  If you complete the challenge you will receive an “I Earned My S.T.R.I.P.E.S” t-shirt to strut around and brag a little bit.  The person who finishes it the fastest will also receive the coveted TCB Championship belt (male and female) and remain the champ until someone else beats their time. You can do this as many times as you want but once you can only earn 1 shirt and the other attempts are to beat someone's time.
As of right now I am the only one who is able to judge your performance so you have to coordinate with me PRIOR to (not day of) you taking the challenge.  I will explain the performance measures of each movement prior to you starting.

15 Jan 16

Mobility work

14 Jan 16

Strength
3x3 FS (all 3 sets are heavy)

WOD
21-15-9
Dumbbell thruster
pull-ups
Then
Complete 30 burpees as fast as possible

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps (L sit, weighted, strict, etc.  Whatever is the most difficult for you). Try for each exercise to be completed unbroken.

13 Jan 16

5x5 CGBP

Partner WOD
AMRAP 20
100m sprint
5 C&J (135/95)
Partner 1 completes one round while partner 2 rests then partner 2 completes one round while partner 1 rests.

12 Jan 16

Strength
5x3 push press

WOD
21-15-9
DL (225/185)
Burpee box jump overs

11 Jan 15

100 push ups
100 jump squats
100 abmat sit ups
100 jump pull ups
100 dubs

8 Jan 15

Take about 10 minutes to warm up

Partner WOD
5 rounds
1 person does
9 DL
9 thrusters
9 pullups
Person 2: hold plank on elbows while 1st person works through a complete round
Switch
Continue until each partner completes 5 rounds. If you stop holding the plank, then your partner has to stop working until you return to the plank.

7 Jan 15

Strength
5x3 strict press

WOD
40 front squats (95/65)
40 jump lunges
40 push press
40 dips
40 HPC
40 DUBS
40 abmat sit-ups

6 Jan 15

Strength
5x3 CGBP

WOD
3rft
20 box jumps
30 KBS (53/35)
40 knees to elbows

5 Jan 15

Complete a 1k row as fast as possible.  Once everyone is complete we will start the WOD

WOD
AMRAP 20
3 squats (185/135)
6 burpees jumping on to  45# plate

4 Jan 15

Partner WOD

Run 800m together
then
4 rounds
10 DB bent over rows
10 DB bent over flies
10 DB curls
10 DB strict press
(One partner does a complete round while the other partner rests then switch.  Continue until both partners complete 4 rounds)
then
Run 800m together

Same DB for whole complex and use a weight that is a heavy for strict press.