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)