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.