tag:blogger.com,1999:blog-5000276893199668522024-02-26T15:22:26.812-05:00TCB CrossfitNeither TCB Crossfit nor this site are affiliated with the United States Department of Defense, the United States Army, Fort Jackson, DFMWR or any other Government agency.TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.comBlogger967125tag:blogger.com,1999:blog-500027689319966852.post-32407504332301093212023-04-27T13:08:00.004-04:002023-04-27T13:08:33.771-04:00Another 5 years<p> Well it's official, I got my CFL2 trainer renewed and I'm good to go for another 5 years!</p>TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-86177797124489429272022-03-14T12:07:00.001-04:002022-03-14T12:07:53.485-04:00MURPH 2022<p> We are doing it again this year everyone!!!!! Come join us for MURPH on Post at Darby Field, May 28th, 0800. We are being helped this time by the Fort Jackson Audie Murphy Club and we have shirts again. If you want one, check around Post or our SugarWOD app to find out how to order one or you can email me. I will need the money when you order. Shirts are $25 ad women's racer back tanks are $22.<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgpNUxoN9kLDDr8KjDuYHtQeYJ2lqUczPRXyXmwVrAPV75GPC1AhDoatsGrnKZlXF300Z-NMzap7ZhV35pnFyJS4EPZxlv10UrO-HeGbL3sC8IOsXguFPRYn-fILmcuJJvDW7qgvFcBj_a3WSZsmMwOXQm99xaXEUpSgB12vKURvHrGYIpHfxv_hq2mrw=s3300" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3300" data-original-width="2550" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgpNUxoN9kLDDr8KjDuYHtQeYJ2lqUczPRXyXmwVrAPV75GPC1AhDoatsGrnKZlXF300Z-NMzap7ZhV35pnFyJS4EPZxlv10UrO-HeGbL3sC8IOsXguFPRYn-fILmcuJJvDW7qgvFcBj_a3WSZsmMwOXQm99xaXEUpSgB12vKURvHrGYIpHfxv_hq2mrw=s320" width="247" /></a><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjfPRxGCJPjmfEKSjMbDBESCxfoilgb4OupmKxW3hgIf_9XuPKu5-Q_6zzETZNC-l2z_2tk9qW2fPUGqgn2sMDLnPT4FB4m9M3Y11XwCTtHPsykZzNABK5u5zSgkaYV99Egf4pXf-GER0q3aPeGOEgSUGGaTj6CQa0GvLpofPL8oBH4GbXDpOlZJcIO4g=s3300" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3300" data-original-width="2551" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjfPRxGCJPjmfEKSjMbDBESCxfoilgb4OupmKxW3hgIf_9XuPKu5-Q_6zzETZNC-l2z_2tk9qW2fPUGqgn2sMDLnPT4FB4m9M3Y11XwCTtHPsykZzNABK5u5zSgkaYV99Egf4pXf-GER0q3aPeGOEgSUGGaTj6CQa0GvLpofPL8oBH4GbXDpOlZJcIO4g=s320" width="247" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhNYXG4ooYg-q727IvWtZgcYOiUN8YVfWtooOmyV32fYTdxTMDLlctPEnwsS8sIE-hO_VFeDORAjIyycjqteVMEXAJPBRyXumQrf1pV2XxXM0hL1yn8IHeoG_zhmGXEX53Yhcs2HLXOUkRFQtnfEy0l39ABRpz1tQzGM16yrBezlti9-XcLaoV0EZIvSQ=s3300" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3300" data-original-width="2551" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhNYXG4ooYg-q727IvWtZgcYOiUN8YVfWtooOmyV32fYTdxTMDLlctPEnwsS8sIE-hO_VFeDORAjIyycjqteVMEXAJPBRyXumQrf1pV2XxXM0hL1yn8IHeoG_zhmGXEX53Yhcs2HLXOUkRFQtnfEy0l39ABRpz1tQzGM16yrBezlti9-XcLaoV0EZIvSQ=s320" width="247" /></a></div></div><br /><br /><br /><br /><br /><p></p>TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-87798881817563923232021-08-16T11:10:00.002-04:002021-08-16T11:10:21.395-04:00New TCB Tribute WODI have a new Tribute WOD added to the WODWell.Com web site. It’s call “550 Cord” and it’s tribute to all US Army Paratroopers. Here’s the WOD details:<div>5 rds</div><div>50 burpees</div><div>82 double unders after each round.</div><div><br /></div><div>You can do this as a partner WOD by splitting the burpees each round (one partner working at a time) but both partners must do all the double unders together after each round before starting the next round.</div><div><br /></div><div><p style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border: 0px; box-sizing: border-box; caret-color: rgb(38, 38, 38); color: #262626; font-family: "Open Sans", arial, sans-serif; font-size: 15px; margin: 0px 0px 20px; padding: 0px;">The Five Fifty comes from the 5 rounds of 50 Burpees and the cord is the jump rope after each round. The Burpees are to simulate the Parachute Landing Fall (PLF), which is a technique that allows a paratrooper to land safely on the ground without injury.</p><p style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border: 0px; box-sizing: border-box; caret-color: rgb(38, 38, 38); color: #262626; font-family: "Open Sans", arial, sans-serif; font-size: 15px; margin: 0px 0px 20px; padding: 0px;">The 82 Double-Unders are for the 82nd Airborne Division, which is the largest Airborne unit in the US Army and , of course, jumping rope symbolizes jumping out of airplanes.</p></div><div><br /></div><div><br /></div>TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-29432422330825561872019-12-02T11:01:00.002-05:002019-12-02T11:02:48.620-05:002 Dec 19 - New benchmark addedHey all, I added a new TCB benchmark to the SugarWOD app for your enjoyment. It’s called “30four30” and it looks like this:<br />
AMRAP 30<br />
30 cal assault bike<br />
30 burpees<br />
30 cal row<br />
30 abmat sit-ups<br />
30 minutes of four movements at 30 reps each. The name is a play on words from ESPNs 30for30 show.TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-62984766053604984652019-08-23T07:49:00.001-04:002019-08-23T07:49:16.206-04:0023 Aug 19Hey all, I just wanted to remind everyone that we post all of our WODs on SugarWOD, so If you click on the circle in the lower right corner of this page you can follow along or get the SugarWOD app and use TCB Crossfit as your home gym.TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-45228279709876047812019-02-01T09:31:00.001-05:002019-02-01T09:31:07.461-05:001 Feb 19 New event Posted for 22 WOD<span data-offset-key="644gp-0-0">TCB Family I created a new event for Friday, 22 Feb. We will be doing the WOD 22 on that day to help bring awareness of the approximate 22 Veterans a day who die by suicide. We will do 22 exercises at 22 reps each and at the 22 minute mark we will have a moment of silence to reflect on the service members and Veterans who have lost their battle to depression and PTSD. Please register for the event on your PushPress app and mark your calendars.</span>TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-41875275454705923162019-01-23T18:36:00.002-05:002019-01-27T11:10:12.359-05:00<br />
<span style="color: red;">Now you can click</span><span style="color: #000120;"><a href="https://tcbcrossfit.pushpress.com/open/calendar?framed=1" target="_blank"> HERE</a> <span style="color: red;">to see our class schedule. You can also click <a href="https://tcbcrossfit.pushpress.com/open/subscribe/t094" target="_blank">HERE</a> to signup for a free PushPress account so you can register for classes.</span></span>TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-88489653206724374872018-04-09T09:08:00.000-04:002018-04-09T09:08:48.484-04:00Update 9 APR 18Don't forget everyone, we post our WODs on our Facebook page or you can see them by clicking the "WODs" button in the bottom right hand corner of this page. Also, it's almost time for MURPH so be on the lookout for this years version of our MURPH shirts.TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-39412377180730299952017-10-18T09:48:00.000-04:002017-10-18T09:48:29.917-04:00MARK YOUR CALENDARSLadies and Gentlemen, 2017 Crossfit Games athlete Bethany Shadburne (formerly Branham) is coming to hang out with us at TCB. We will be holding a seminar on 9 Dec 2017, 9:00am hosted by Crossfit Optimize Downtown and it is open to all. Please come and join us. You will be able to workout with Bethany and test your fitness against a proven Games athlete and one of the fittest women in the world. There will be a drop-in fee that is yet to be determined so stay tuned for more updates.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisKZ5m-KSOjkhbHjgU7pyb1y08ip9Tv3RPsa9eNHtmhbcSqLlqjuGC9639yW0Vfcdfx1pQCrzF-RQMDCB3Kr40oQAvm18YJs-18rgrRC2gtvaK37oBzQMOUJV4M6S_WIkNLvD0xwE-R5xO/s1600/Bethany2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="534" data-original-width="600" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisKZ5m-KSOjkhbHjgU7pyb1y08ip9Tv3RPsa9eNHtmhbcSqLlqjuGC9639yW0Vfcdfx1pQCrzF-RQMDCB3Kr40oQAvm18YJs-18rgrRC2gtvaK37oBzQMOUJV4M6S_WIkNLvD0xwE-R5xO/s320/Bethany2.JPG" width="320" /></a></div>
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<br />TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com1tag:blogger.com,1999:blog-500027689319966852.post-82553771508578903392017-04-26T08:33:00.001-04:002017-04-26T08:33:37.309-04:00TCB MURPH Shirts now available!!!For the first time ever, TCB Crossfit brand Murph shirts are available.
If want one please get with me or Katie. Need all of your info NLT this
Friday. You can also email it to Katie at Katie.e.martin.civ@mail.mil.
We need at least 30 orders to get them and need to get the order in
ASAP so they will be back on time. You can order as many as you want but we WILL NOT be getting extras. So don't show up to MURPH and ask for a shirt. You
don't honestly have to go to Murph or do Murph with us to get the shirts
but, again, we need to order them ASAP.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLffW5WrETtyYoRxfKfDXIDRtDG6A-iPJITBOcSkQYjputD8oFSZgsgx1o98ZEco0KFn8VrMy47pTu-QDQTRvyfE946HRq7WQMD7tgpdn1zrvmO8LSRPci9T8mwhSMs8GQPLoGTkbLb7jh/s1600/tshirt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLffW5WrETtyYoRxfKfDXIDRtDG6A-iPJITBOcSkQYjputD8oFSZgsgx1o98ZEco0KFn8VrMy47pTu-QDQTRvyfE946HRq7WQMD7tgpdn1zrvmO8LSRPci9T8mwhSMs8GQPLoGTkbLb7jh/s320/tshirt.jpg" width="320" /></a></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com1tag:blogger.com,1999:blog-500027689319966852.post-35329758158002195492017-04-21T10:08:00.001-04:002017-04-24T10:18:22.034-04:00ATTENTION EVERYONE!!!!I will no longer be posting the WODs in this area of the web site. In order to see the daily WODs/Leaderboard all you need to do is click on the "WODs" button in the lower right hand corner of the site. This updates every evening when I post to the calendar on our SugarWOD app site. If you are viewing on your tablet please ensure you view full web site version.TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-79317654588702426042017-04-20T14:23:00.002-04:002017-04-20T14:23:24.586-04:0021 Apr 17<div class="" data-block="true" data-editor="72cbo" data-offset-key="d82me-0-0">
<div class="_1mf _1mj" data-offset-key="d82me-0-0">
<span data-offset-key="d82me-0-0"><span data-text="true">"Hang 10"</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="n4rf-0-0">
<div class="_1mf _1mj" data-offset-key="n4rf-0-0">
<span data-offset-key="n4rf-0-0"><span data-text="true">Teams of 2 complete</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="bsc7b-0-0">
<div class="_1mf _1mj" data-offset-key="bsc7b-0-0">
<span data-offset-key="bsc7b-0-0"><span data-text="true">60 cal row</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="er10u-0-0">
<div class="_1mf _1mj" data-offset-key="er10u-0-0">
<span data-offset-key="er10u-0-0"><span data-text="true">60 burpee over bar</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="kmar-0-0">
<div class="_1mf _1mj" data-offset-key="kmar-0-0">
<span data-offset-key="kmar-0-0"><span data-text="true">60 power snatches (95/65)</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="1mk02-0-0">
<div class="_1mf _1mj" data-offset-key="1mk02-0-0">
<span data-offset-key="1mk02-0-0"><span data-text="true">60 weighted step ups (95/65 in back rack)</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="dfcpm-0-0">
<div class="_1mf _1mj" data-offset-key="dfcpm-0-0">
<span data-offset-key="dfcpm-0-0"><span data-text="true">60 shoulder to overhead (95/65)</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="871a6-0-0">
<div class="_1mf _1mj" data-offset-key="871a6-0-0">
<span data-offset-key="871a6-0-0"><span data-text="true">*Partner A does 10 cal row, 10 BoB, 10 PS, 10 step ups, and 10 S2OH while Partner B free hangs from the rig. When Partner A is done then Partner B does the 10's while Partner A hangs from the rig. Continue switching until all 60 of all movements are complete.</span></span></div>
</div>
<div class="" data-block="true" data-editor="72cbo" data-offset-key="69r2b-0-0">
<div class="_1mf _1mj" data-offset-key="69r2b-0-0">
<span data-offset-key="69r2b-0-0"><span data-text="true">*Partner can only do movements while the other Partner is hanging form the rig.</span></span></div>
</div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-34272741788300319122017-04-19T13:49:00.002-04:002017-04-19T13:49:38.745-04:0020 Apr 17<div class="" data-block="true" data-editor="9e85p" data-offset-key="6mcat-0-0">
<div class="_1mf _1mj" data-offset-key="6mcat-0-0">
<span data-offset-key="6mcat-0-0"><span data-text="true">Power clean+hang power clean+hang squat clean+squat clean for load. </span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="fqs6o-0-0">
<div class="_1mf _1mj" data-offset-key="fqs6o-0-0">
<span data-offset-key="fqs6o-0-0"><span data-text="true">This clean complex is all 4 movements in sequence without letting go of the bar.</span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="5m129-0-0">
<div class="_1mf _1mj" data-offset-key="5m129-0-0">
<span data-offset-key="5m129-0-0"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="10hoc-0-0">
<div class="_1mf _1mj" data-offset-key="10hoc-0-0">
<span data-offset-key="10hoc-0-0"><span data-text="true">WOD</span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="dpmph-0-0">
<div class="_1mf _1mj" data-offset-key="dpmph-0-0">
<span data-offset-key="dpmph-0-0"><span data-text="true">For time:</span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="1bd9q-0-0">
<div class="_1mf _1mj" data-offset-key="1bd9q-0-0">
<span data-offset-key="1bd9q-0-0"><span data-text="true">10 rounds of Cindy</span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="eqjdt-0-0">
<div class="_1mf _1mj" data-offset-key="eqjdt-0-0">
<span data-offset-key="eqjdt-0-0"><span data-text="true">*every 2 minutes stop and complete 5 squat cleans (you choose a weight that you can touch and go with). Suggested weight is 155/110 but not required.</span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="9emvg-0-0">
<div class="_1mf _1mj" data-offset-key="9emvg-0-0">
<span data-offset-key="9emvg-0-0"><span data-text="true">*Clock does not stop during your cleans.</span></span></div>
</div>
<div class="" data-block="true" data-editor="9e85p" data-offset-key="2t4bq-0-0">
<div class="_1mf _1mj" data-offset-key="2t4bq-0-0">
<span data-offset-key="2t4bq-0-0"><span data-text="true">*20 minute time cap</span></span></div>
</div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-89514920449443455412017-04-18T13:50:00.000-04:002017-04-18T15:47:26.997-04:0019 Apr 17<div class="" data-block="true" data-editor="4dg23" data-offset-key="73hg2-0-0">
<div class="_1mf _1mj" data-offset-key="73hg2-0-0">
<span data-offset-key="73hg2-0-0"><span data-text="true">6x3 Sumo Deadlifts (build to a heavy 3)</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="4n760-0-0">
<div class="_1mf _1mj" data-offset-key="4n760-0-0">
<span data-offset-key="4n760-0-0"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="4bvgl-0-0">
<div class="_1mf _1mj" data-offset-key="4bvgl-0-0">
</div>
<div class="_1mf _1mj" data-offset-key="4bvgl-0-0">
<span data-offset-key="4bvgl-0-0"><span data-text="true">WOD</span></span></div>
<div class="_1mf _1mj" data-offset-key="4bvgl-0-0">
<span data-offset-key="4bvgl-0-0"><span data-text="true">5 rounds of </span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="2a40h-0-0">
<div class="_1mf _1mj" data-offset-key="2a40h-0-0">
<span data-offset-key="2a40h-0-0"><span data-text="true">5 minutes to complete:</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="9i7r7-0-0">
<div class="_1mf _1mj" data-offset-key="9i7r7-0-0">
<span data-offset-key="9i7r7-0-0"><span data-text="true">5 Sumo deadlifts (250/175)</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="3qtvd-0-0">
<div class="_1mf _1mj" data-offset-key="3qtvd-0-0">
<span data-offset-key="3qtvd-0-0"><span data-text="true">5 wallballs (20/14)</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="20va2-0-0">
<div class="_1mf _1mj" data-offset-key="20va2-0-0">
<span data-offset-key="20va2-0-0"><span data-text="true">5 L-sit pullups</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="ct995-0-0">
<div class="_1mf _1mj" data-offset-key="ct995-0-0">
<span data-offset-key="ct995-0-0"><span data-text="true">5 goblet squats (70/50)</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="e1det-0-0">
<div class="_1mf _1mj" data-offset-key="e1det-0-0">
<span data-offset-key="e1det-0-0"><span data-text="true">5 cal row</span></span></div>
</div>
<div class="" data-block="true" data-editor="4dg23" data-offset-key="5352h-0-0">
<div class="_1mf _1mj" data-offset-key="5352h-0-0">
<span data-offset-key="5352h-0-0"><span data-text="true">5 toes 2 bar</span></span><br />
<br />
<br />
<span data-offset-key="5352h-0-0"><span data-text="true">For this WOD you have 5 minutes to complete all movements and rest with the remaining time before the next 5 minute block starts. You can do the movements in any order you want. I want the stronger TCBCers to go heavier on DL, wallballs, and goblets...You know who you are. </span></span></div>
</div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-75524104820808247462017-04-17T15:43:00.002-04:002017-04-17T15:43:57.744-04:0018 Apr 175x5 seated overhead press<br /><br />WOD<br />4RFT<br />20 alt. DB snatch (70/50) (10 each arm)<br />10 HSPU (alt. will be deficit pushups with 45# plates)<br />10 burpee box jump overs (can't touch top of box)TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-61017447241488296872017-04-16T20:13:00.000-04:002017-04-16T20:13:05.145-04:0017 Apr 17<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">4x3 Front squats</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">4x3 Overhead squats</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">WOD</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Minute 0-4</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">400m run</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Max effort C&J (155/110)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Minute 4-8</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">400m run</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Max effort C&J (135/95)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Minute 8-12</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">400m run</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Max effort C&J (95/65)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Minute 12-?</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">200 DUBs (400 singles) for time</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">*score is total C&J in each 4 minute set then time it takes to complete the DUBs.</span></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-17043828901575925922017-04-13T13:41:00.002-04:002017-04-13T13:41:30.988-04:0014 Apr 17"The Don" (partner version)<br />
<br />
For time:<br />In teams of 2<br />Buy-in 400m run together<br />then<br />66 Deadlifts, 110 pounds<br />66 Box jump, 24 inch box<br />66 Kettlebell swings, 1.5 pood<br />66 Knees to elbows<br />66 Sit-ups<br />66 Pull-ups<br />66 Thrusters, 55 pounds<br />66 Wall ball shots, 20 pound ball<br />66 Burpees<br />66 Double-unders (each)<br />then<br />Cash-out 400m run togetherTCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-15922063687504493412017-04-12T17:35:00.004-04:002017-04-12T17:35:57.925-04:0013 Apr 17<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">6x3 CGBP</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">WOD</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">For Time</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">2 rounds of Cindy</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">20 DL (225/160)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">3 rounds of Cindy</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">15 hang power cleans (185/130)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">4 rounds of Cindy</span></div>
<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">10 power snatch (115/85)</span></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-61311297984784411272017-04-11T13:19:00.000-04:002017-04-11T14:32:45.094-04:0012 Apr 17<div class="" data-block="true" data-editor="38vo4" data-offset-key="20soc-0-0">
<div class="_1mf _1mj" data-offset-key="20soc-0-0">
<span data-offset-key="20soc-0-0"><span data-text="true">6x3 back pause squats (3 second pause at bottom)</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="c0nkm-0-0">
<div class="_1mf _1mj" data-offset-key="c0nkm-0-0">
<span data-offset-key="c0nkm-0-0"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="798sl-0-0">
<div class="_1mf _1mj" data-offset-key="798sl-0-0">
<span data-offset-key="798sl-0-0"><span data-text="true">WOD</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="7b1a5-0-0">
<div class="_1mf _1mj" data-offset-key="7b1a5-0-0">
<span data-offset-key="7b1a5-0-0"><span data-text="true">AMRAP 15</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="fkf1q-0-0">
<div class="_1mf _1mj" data-offset-key="fkf1q-0-0">
<span data-offset-key="fkf1q-0-0"><span data-text="true">30 burpees</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="9s678-0-0">
<div class="_1mf _1mj" data-offset-key="9s678-0-0">
<span data-offset-key="9s678-0-0"><span data-text="true">30 weighted stationary lunges (95/65 bar in the back rack position)</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="etkv0-0-0">
<div class="_1mf _1mj" data-offset-key="etkv0-0-0">
<span data-offset-key="etkv0-0-0"><span data-text="true">30 box jump overs</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="2l1d7-0-0">
<div class="_1mf _1mj" data-offset-key="2l1d7-0-0">
<span data-offset-key="2l1d7-0-0"><span data-text="true">30 toes 2 bar</span></span></div>
</div>
<div class="" data-block="true" data-editor="38vo4" data-offset-key="dlmv7-0-0">
<div class="_1mf _1mj" data-offset-key="dlmv7-0-0">
<span data-offset-key="dlmv7-0-0"><span data-text="true">30 goblet squats (min 60/45 DB or KB)</span></span><br />
<br />
<span data-offset-key="dlmv7-0-0"><span data-text="true">This is as many REPs as possible. If you make it through one whole round that's 150 reps and you start over if there's time left to keep adding more reps. </span></span></div>
</div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-52086516775633279372017-04-10T14:38:00.000-04:002017-04-11T08:47:34.482-04:0011 Apr 17<div class="" data-block="true" data-editor="3jso2" data-offset-key="1fn6b-0-0">
<div class="_1mf _1mj" data-offset-key="1fn6b-0-0">
<span data-offset-key="1fn6b-0-0"><span data-text="true">4 sets of</span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="279rp-0-0">
<div class="_1mf _1mj" data-offset-key="279rp-0-0">
<span data-offset-key="279rp-0-0"><span data-text="true">4 strict press + 6 push press</span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="efoab-0-0">
<div class="_1mf _1mj" data-offset-key="efoab-0-0">
<span data-offset-key="efoab-0-0"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="jjj7-0-0">
<div class="_1mf _1mj" data-offset-key="jjj7-0-0">
<span data-offset-key="jjj7-0-0"><span data-text="true">WOD</span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="3sujq-0-0">
<div class="_1mf _1mj" data-offset-key="3sujq-0-0">
<span data-offset-key="3sujq-0-0"><span data-text="true">Airborne "Helen"</span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="cpk58-0-0">
<div class="_1mf _1mj" data-offset-key="cpk58-0-0">
<span data-offset-key="cpk58-0-0"><span data-text="true">3 rounds for time of:</span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="3650d-0-0">
<div class="_1mf _1mj" data-offset-key="3650d-0-0">
<span data-offset-key="3650d-0-0"><span data-text="true">• 100 double unders (250 singles)</span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="2bi3g-0-0">
<div class="_1mf _1mj" data-offset-key="2bi3g-0-0">
<span data-offset-key="2bi3g-0-0"><span data-text="true">• 21 Kettlebell Swings (53/35) </span></span></div>
</div>
<div class="" data-block="true" data-editor="3jso2" data-offset-key="35vif-0-0">
<div class="_1mf _1mj" data-offset-key="35vif-0-0">
<span data-offset-key="35vif-0-0"><span data-text="true">• 12 Pull-ups</span></span></div>
</div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-33189388747822879122017-04-09T17:19:00.003-04:002017-04-09T17:19:57.519-04:0010 Apr 17<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">5x3 FS</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">WOD</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">3 RFT</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">400m run</span></div>
<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">10 power cleans (185/130)</span></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-52219244404619551012017-04-06T15:34:00.000-04:002017-04-06T15:34:03.940-04:007 Apr 17<div class="" data-block="true" data-editor="ebhtm" data-offset-key="e4jj6-0-0">
<div class="_1mf _1mj" data-offset-key="e4jj6-0-0">
<span data-offset-key="e4jj6-0-0"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="711si-0-0">
<div class="_1mf _1mj" data-offset-key="711si-0-0">
<span data-offset-key="711si-0-0"><span data-text="true">Partner WOD</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="oiei-0-0">
<div class="_1mf _1mj" data-offset-key="oiei-0-0">
<span data-offset-key="oiei-0-0"><span data-text="true">in teams of two</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="3g85b-0-0">
<div class="_1mf _1mj" data-offset-key="3g85b-0-0">
<span data-offset-key="3g85b-0-0"><span data-text="true">AMRAP 20</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="5tleb-0-0">
<div class="_1mf _1mj" data-offset-key="5tleb-0-0">
<span data-offset-key="5tleb-0-0"><span data-text="true">200m run</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="fv9f6-0-0">
<div class="_1mf _1mj" data-offset-key="fv9f6-0-0">
<span data-offset-key="fv9f6-0-0"><span data-text="true">10 DL (185/130)</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="foqmr-0-0">
<div class="_1mf _1mj" data-offset-key="foqmr-0-0">
<span data-offset-key="foqmr-0-0"><span data-text="true">200m run</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="fedfi-0-0">
<div class="_1mf _1mj" data-offset-key="fedfi-0-0">
<span data-offset-key="fedfi-0-0"><span data-text="true">10 box jump overs</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="49foj-0-0">
<div class="_1mf _1mj" data-offset-key="49foj-0-0">
<span data-offset-key="49foj-0-0"><span data-text="true">200m run</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="83f5q-0-0">
<div class="_1mf _1mj" data-offset-key="83f5q-0-0">
<span data-offset-key="83f5q-0-0"><span data-text="true">10 medball cleans (20/14)</span></span></div>
</div>
<div class="" data-block="true" data-editor="ebhtm" data-offset-key="9qt62-0-0">
<div class="_1mf _1mj" data-offset-key="9qt62-0-0">
<span data-offset-key="9qt62-0-0"><span data-text="true">This is an "I go, you go" style WOD with partners switching after each set of run and exercise. Example, P1 runs 200m then completes 10 DL then P2 does a 200m run and 10 box jump overs then P1 does 200m run and 10 medball cleans then P2 does 200m and 10 DL then P1 completes 200m run and 10 box jump overs...etc. Continue this pattern for 20 minutes.</span></span></div>
</div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-60633683758635177512017-04-05T19:14:00.002-04:002017-04-05T20:01:34.450-04:006 Apr 17<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Half "Murph"</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">800m run</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">50 pull-ups</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">100 push-ups</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">150 squats</span><br />
<span style="font-size: 12pt;">800m run</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">If you have a weighted vest, wear it</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">You can partition the pull-ups, push-ups, and squats but you must start and finish the WOD with an 800m run</span></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-59577382312377356102017-04-04T20:54:00.003-04:002017-04-04T20:54:59.280-04:005 Apr 17<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">4x10 CGBP</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">WOD</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">18,15,12,9,6,3</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">WB</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">KB swings (70/53)</span></div>
<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">Toes 2 bar</span></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0tag:blogger.com,1999:blog-500027689319966852.post-72181034228350534442017-04-03T21:06:00.002-04:002017-04-03T21:06:58.205-04:004 Apr 17<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">6x2 DL (go heavy)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 13.8px;">
<span style="font-size: 12pt;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">WOD </span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">5 RFT</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">10 left arm overhead walking lunge</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">10 right arm overhead walking lunge</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">10 burpees</span></div>
<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal;">
<span style="font-size: 12pt;">10 box jumps</span></div>
TCB Crossfithttp://www.blogger.com/profile/12097739201736092091noreply@blogger.com0