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TCB Crossfit Class Calendar

Wednesday, August 31, 2016

1 Sep 16

Strength
5x5 Sumo deadlifts (build)

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

Tuesday, August 30, 2016

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

Sunday, August 28, 2016

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

Thursday, August 25, 2016

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.

Wednesday, August 24, 2016

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)

Tuesday, August 23, 2016

24 Aug 16

Strength
3x10 Back Squat

WOD
AMRAP 15
9 elevated pushups (feet on a bench)
15 DL (225/155)
21 Box Jumps

Monday, August 22, 2016

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

Sunday, August 21, 2016

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)

Thursday, August 18, 2016

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.

Wednesday, August 17, 2016

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)

Tuesday, August 16, 2016

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)

Monday, August 15, 2016

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

Sunday, August 14, 2016

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

Wednesday, August 10, 2016

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

Tuesday, August 9, 2016

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

Monday, August 8, 2016

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

Sunday, August 7, 2016

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

Thursday, August 4, 2016

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

Wednesday, August 3, 2016

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

Tuesday, August 2, 2016

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)

Monday, August 1, 2016

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.