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TCB Crossfit Class Calendar

Wednesday, November 30, 2016

1 Dec 16

5x3 BS

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

Tuesday, November 29, 2016

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

Monday, November 28, 2016

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

Sunday, November 27, 2016

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.

Thursday, November 24, 2016

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

Tuesday, November 22, 2016

23 Nov 16

Strength
5x3 OHS

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

Monday, November 21, 2016

22 Nov 16

Strength
5x5 FS (build each set)

WOD
AMRAP 15
30 DU
15 DL (205/145)
30 DU
15 T2B

Sunday, November 20, 2016

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)

Wednesday, November 16, 2016

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

Tuesday, November 15, 2016

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)

Monday, November 14, 2016

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

Sunday, November 13, 2016

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.

Friday, November 11, 2016

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.

Thursday, November 10, 2016

10 Nov 16

Strength
6x2 DL

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

Tuesday, November 8, 2016

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

Monday, November 7, 2016

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

Sunday, November 6, 2016

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

Thursday, November 3, 2016

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.

Wednesday, November 2, 2016

3 Nov 16

Strength
5x5 Seated press

WOD
"Jackie"
For time:
1000m row
50 thrusters (45/35)
30 pull-ups

Tuesday, November 1, 2016

2 Nov 16

Strength
7x3 Sumo Deadlifts

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