MARK YOUR CALENDARS

Ladies 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.

TCB 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.

ATTENTION 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.

21 Apr 17

"Hang 10"

Teams of 2 complete

60 cal row

60 burpee over bar

60 power snatches (95/65)

60 weighted step ups (95/65 in back rack)

60 shoulder to overhead (95/65)

*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.

*Partner can only do movements while the other Partner is hanging form the rig.

20 Apr 17

Power clean+hang power clean+hang squat clean+squat clean for load.

This clean complex is all 4 movements in sequence without letting go of the bar.

WOD

For time:

10 rounds of Cindy

*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.

*Clock does not stop during your cleans.

*20 minute time cap

19 Apr 17

6x3 Sumo Deadlifts (build to a heavy 3)

WOD

5 rounds of

5 minutes to complete:

5 Sumo deadlifts (250/175)

5 wallballs (20/14)

5 L-sit pullups

5 goblet squats (70/50)

5 cal row

5 toes 2 bar


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.

18 Apr 17

5x5 seated overhead press

WOD
4RFT
20 alt. DB snatch (70/50) (10 each arm)
10 HSPU (alt. will be deficit pushups with 45# plates)
10 burpee box jump overs (can't touch top of box)

17 Apr 17

4x3 Front squats

4x3 Overhead squats

WOD

Minute 0-4

400m run

Max effort C&J (155/110)

Minute 4-8

400m run

Max effort C&J (135/95)

Minute 8-12

400m run

Max effort C&J (95/65)

Minute 12-?

200 DUBs (400 singles) for time

*score is total C&J in each 4 minute set then time it takes to complete the DUBs.

14 Apr 17

"The Don" (partner version)

For time:
In teams of 2
Buy-in 400m run together
then
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders (each)
then
Cash-out 400m run together

13 Apr 17

6x3 CGBP

WOD

For Time

2 rounds of Cindy

20 DL (225/160)

3 rounds of Cindy

15 hang power cleans (185/130)

4 rounds of Cindy

10 power snatch (115/85)

12 Apr 17

6x3 back pause squats (3 second pause at bottom)

WOD

AMRAP 15

30 burpees

30 weighted stationary lunges (95/65 bar in the back rack position)

30 box jump overs

30 toes 2 bar

30 goblet squats (min 60/45 DB or KB)

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.

11 Apr 17

4 sets of

4 strict press + 6 push press

WOD

Airborne "Helen"

3 rounds for time of:

• 100 double unders (250 singles)

• 21 Kettlebell Swings (53/35)

• 12 Pull-ups

10 Apr 17

5x3 FS

WOD

3 RFT

400m run

10 power cleans (185/130)

7 Apr 17

Partner WOD

in teams of two

AMRAP 20

200m run

10 DL (185/130)

200m run

10 box jump overs

200m run

10 medball cleans (20/14)

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.

6 Apr 17

Half "Murph"

800m run

50 pull-ups

100 push-ups

150 squats
800m run

If you have a weighted vest, wear it

You can partition the pull-ups, push-ups, and squats but you must start and finish the WOD with an 800m run

5 Apr 17

4x10 CGBP

WOD

18,15,12,9,6,3

WB

KB swings (70/53)

Toes 2 bar

4 Apr 17

6x2 DL (go heavy)

WOD 

5 RFT

10 left arm overhead walking lunge

10 right arm overhead walking lunge

10 burpees

10 box jumps

3 Apr 17

4x5 back squat

WOD

AMRAP 4

7 power snatch (95/65)

35 DUBs (70 singles)

rest 2

AMRAP 4

7 power cleans (135/95)

35 DUBs

rest 2

AMRAP 4

7 DL (185/135)

35 DUBs

31 Mar 17

Get your team together:

Team WOD in teams of 4

Minutes 0-5

Partner 1 and 2 accumulate as many calories as possible while partner 2 and 3 standby

Minutes 5-10

partner 1 and 2 accumulate as many DL (155/110) as possible simultaneously partner 3 and 4 accumulate as many calories as possible adding on to partner 1 and 2 total

Minutes 10-15

Partner 1 and 2 accumulate as many box jump overs as possible as partner 3 and 4 accumulate as many DL as possible adding on to 1 and 2 total

Minutes 15-20

Partner 3 and 4 accumulate as many box jump overs as possible adding on to partner 1 and 2 total

1 person working at a time in each two person pairing, same rower/DL bar will be used.

30 Mar 17

5x5 bent over rows

WOD

Cindy with an attitude

AMRAP 20

5 weighted pull-ups (25/20)

10 plyo push-ups (if not wearing a weight vest)

15 goblet squats (35/25)

*if you have a weighted vest you can wear it instead of using weights.

**if you can't do or struggle with pull-ups, you will do them knees bent with feet on bench or box.

***if you wear a vest, this will be a "Murph" style AMRAP without the run.

29 Mar 17

4x10 Back squat

WOD
For time:
30 cal row
then
3 rounds of
10 burpees
10 toes to bar
then
30 power cleans to overhead (135/95)

28 Mar 17

6x3 CGBP

WOD
800m run buy in
Then
3 Rounds of:
21 hand release push ups
15 SDHP (95/65)
9 front rack lunges
Then
800m run cash out

27 Mar 17

Crossfit Open 17.5
10 Rounds for time of:
• 9 Thrusters
• 35 Double Unders

Rx: M- 95 lbs / F 65 lbs.

Scaled:
Men use 65 lb. and perform 70 single-unders
Women use 45 lb. and perform 70 single-unders

*Due to our limited equipment you can use DBs, KBs, or a barbell.

24 Mar 17

Partner WOD
For Time:
60 DUBs (each)
50 cal row/50 wallballs
40 cal row/40 weighted lunges (75/55 in back rack position)
30 cal row/30 burpees over bar
40 cal row/40 ground to overhead (95/65)
50 cal row/50 pull-ups
60 DUBs (each)
*DUBs can be completed together but you can't start the rowing until both partners are done.
*Rowing must be completed before the subsequent exercise
*only one working at a time, split work as needed

23 Mar 17

"Active Recovery"
1 round NOT for time:
1K row
1 min ME hanging knee raises
1K run
1 min ME push ups
1K row
100 dubs (250 singles)

22 Mar 17

5x3 back pause squats
*3 second pause

WOD
5x2 minute AMRAP
15 KBS (70/53)
15 box jumps
Max effort burpees with time remaining
Rest 2 minutes after each
Score is total burpees

21 Mar 17

3x5 seated press

3x5 overhead squat

WOD

4 RFT

20 power snatch (75/55)

50 DUBs (150 singles)

5 wall walks (alt. walk hands to pike position with feet on box or bench)

20 Mar 17

6x3 CGBP

Crossfit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

17 Mar 17

10-15 min warm-up

Partner WOD

AMRAP 15

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

(155/105)

Partners switch after every movement. P1 does 12 DL, P2 does 9 HPC, P1 does 6 S2O, P2 does 12 DL, P1 does 9 HPC, P2 does 6 S2O, et

16 Mar 17

Strength

4x10 CGBP

WOD

3 RFT

20 cal row

30 Ab mat situps

400m run

50 walking lunges

60 sec plank

15 Mar 17

10-15 minute warm-up

WOD

AMRAP 25

3 rounds of "Cindy"

5 Power cleans (185/135)

*Power cleans should be heavy enough that you CAN NOT touch and go

14 Mar 17

14 Mar 17

Strength
4x5 Front squats

WOD
50 DUBs
Then
21-15-9
SDHP (95/65)
Wallballs
Then
100 DUBs
Then
9-15-21
Wallballs
SDHP
Then
50 DUBs

13 Mar 17

6x3 Push press

WOD
4 RFT
400m run
12 KBS (60/45)
21 box jumps

Redo from 1 Nov

10 Mar 17

Partner WOD
12 RFT (6ea)
12 plate ground to overhead (45/25)
12 OH walking lunge steps (45/25)
12 plate push-ups (one hand on plate, one hand on floor and switch hand placement each rep)

I go, you go style

9 Mar 17

Strength
5x3 CGBP

WOD
2 RFT
Cal row (50/40)
75 abmat sit-ups
100 DUBs (200 singles)

8 Mar 17

Strength
3-3-2-2-1-1 DL

WOD
200m run
20 box jumps
400m run
40 WB
400m run
40 DL (155/110)
200m run
20 power cleans (155/110)

After blast
30 burpee over bar

7 Mar 17

Strength
4x10 push press

WOD
AMRAP 10
2 power snatch (95/65)
30 DUBs (60 singles)
4 power snatch
30 DUBs
6 power snatch
30 DUBs
...continue adding 2 PS each round

6 Mar 17

Strength
6x2 back squat

WOD
Open workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge (50/35 dumbbell in each hand held in front rack position)
  16 toes-to-bars
  8 DB power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Scaled: 35/20 DB, hanging knee raises and pull ups

3 Mar 17

10-15 minutes of gymnastics with Sonia

Partner WOD

For time:

Partner 3000 m Row (alternate as needed)

Then:

(Alternate with Partner – 10-10 all movements…9-9…8-8)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

Power Clean to overhead(135/95)

2 Mar 17

Strength

5x3 Back pause squats (3 second hold)

WOD

3RFT

400m run

12 Russian style KBS (70/53)

21 knees to elbow

1 Mar 17

Strength
5x10 CGBP

AMRAP 7
10 power cleans (135/95)
20 pushups

28 Feb 17

Strength
6x2 DL (build)

WOD
4RFT
10 Pullups
15 DL (185/130)
50 Dubs

27 Feb 17

Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Scaled: 35/20 DB; 20/20 box steps OK

Time cap: 20 minutes

24 Feb 17

Partner WOD

Teams of 2

AMRAP 20

10 goblet squats (53/35)

50m farmers carry (70/50 dumbbells in each hand)

200m run

Partners switch after each movement only 1 working at a time. example, P1 does 10 goblet squats, then P2 does farmers carry, then P1 does 200m run, then P2 does goblet squats, P1 does farmers carry, P2 does 20m run, and so on for 20 minutes

23 Feb 17

Strength

5x5 strict weighted pull-ups (hands in supinated position (facing the body))

*build each set

**if you can't do pullups you will do jumping pullups with a 4 second descent

WOD

5 RFT

10 SDHP (95/65)

15 dips (using bench or boxes)

20 abmat situps

22 Feb 17

Strength

6x5 DB bench press

WOD

800m run buy in

then

4 RFT

30 DUBs (90 singles)

20 Overhead walking lunge steps (55/35 plate(s))

10 burpees to plate

then

50 plate Ground to overhead (55/35) cash out

21 Feb 17

Strength
3 Rounds of Bear Complex for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

WOD
Open 13.2
AMRAP 10
5 shoulder to overhead (115/80)
10 DL (115/80)
15 box jumps (24/20)

20 Feb 17

No class today but here's a WOD

Run a 5k with a weighted vest on (20/14)

17 Feb 17

For time:
In teams of 2 complete
2000m row
150 wallballs (20/14)
100 power snatches (95/65)
75 pull-ups

Split work as needed.  1 person working at a time. You must complete each exercise before moving on to the next.

16 Feb 17

Strength

5x5 seated overhead barbell press

WOD

AMRAP 12

1 mile run

ME DB clean to thruster (you choose weight)

Score is based on weight and total DB clean to thruster reps completed

15 Feb 17

Strength
5x3 snatch grip deadlift

WOD
Open WOD 11.2
AMRAP 15
9 DL (155/100)
12 push-ups
15 box jumps (24/20)

14 Feb 17

Strength
4x10 CGBP

5 rounds of
1 minute max effort power clean to overhead
2 minutes rest
Build each set, round five should be a struggle but not so heavy you fail more than once

13 Feb 17

Strength
6x3 FS (build)

WOD
40 KBS (53/35)
20 burpees
30 KBS
15 burpees
20 KBS
10 burpees

10 Feb 17

Strength
5x3 push press

Partner WOD
AMRAP 15
One partner runs 400m
Simultaneously the other partner completes as many rounds of:
4 OH squats (95/65)
6 burpee over bar
8 pull ups
Once the partner returns from the 400m that partner picks up where the other partner ended who then does the 400m run. Continue switching for 15 minutes.

9 Feb 17

Spend 20 minutes working on a weakness

WOD
"Annie"
50-40-30-20-10
Double unders
AB mat sit-ups
(3:1 singles)

7 Feb 17

Strength
5x5 bench press (build)

WOD
1k row buy in
Then
21-15-9
PC (135/95)
Push up
Box jump over
Then
1k run cash out

6 Feb 17

Strength
5x3 BS

WOD
For Time:
75 Double Unders (150 singles)
55 DB/KB Shoulder to Overhead (45/30 in each hand)
35 Burpees

3 Feb 17

10-15 minutes with coach Sonia

WOD
Team WOD
In teams of 2 for time
100 DU (each)
50 DL
40 HPC
30 FS
20 S2OH
100 DU (each)
(RX 145/105 for all movements)

One person working at a time except on the Dubs however the team can't start the 50 DL until both partners finish the DUBS and the partners can't start the second set of DUBS until all 20 S2OH are done.

2 Feb 17

2 Feb 17

Barbell work
4 sets of
2 power cleans + 2 hang power cleans + 2 hang squat cleans (goal is to complete each set of the complex without letting go of the bar) (build each set)

WOD
Crossfit Open 14.1
AMRAP 10
30 double unders
15 power snatch (75/55)

This is a redo from 2 Nov

1 Feb 17

Strength
3x5 back squats

WOD
AMRAP 20
7 pull ups
14 wallballs (20/14)
21 Ab mats sit-ups

31 Jan17

Strength
5x5 CGBP

WOD
800m run
Then
4 Rounds of
10 KBS (70/53)
10 weighted step ups (70/53)
10 burpees
Then
800m run

30 Jan 17

Strength
6x3 push press (build)

WOD
Diane
21-15-9
DL (225/155)
HSPU (alt pike push up)

27 Jan 17

15 minute warm-up

WOD
Teams of 2
100 power cleans (135/95)
100 toes to bar
100 push-ups
100 box jumps
*split work as needed, only one person working at a time.

26 Jan 17

10-15 minute warm-up

WOD

For Time:

1000m row

50 abmat sit-ups

1000m run

50 abmat sit-ups

1000m row

25 Jan 17

WOD
AMRAP 15
6 strict pull-ups
9 push press (115/85)
12 OH walking lunge steps (45/25)
Rest 3
AMRAP 7
30 DUBs
15 RKBS(60/45)

24 Jan 17

10-15 minute warm-up

WOD
5 RFT
10 DL (185/125)
100m sprint
10 DL
10 burpees

23 Jan 17

15-20 Minute warm-up

WOD
5 RFT
10 alt DB snatch (5 each arm) (70/50)
10 box jump overs

19 Jan 17

15-20 minute warm-up

WOD

AMRAP 15

10 double unders (20 singles)

10 burpees

10 wallballs

*double unders increase by 10 each round (20 for singles)

18 Jan 17

15-20 minutes of warm-up/mobility

WOD

"HELEN"

3 RFT

400m run

21 KBS (53/35)

12 pullups

17 Jan 17

15-20 minute warm-up

WOD
AMRAP 15
20 hanging knee raises
10 L-arm overhead walking lunge steps (45/30)
10 R-arm overhead walking lunge steps

13 Jan 17

13 Jan 17

10-15 minutes gymnastics work with Sonia

WOD
Team workout in teams of 4
200 wallballs (2 work while 2 static hold DL)
150 partner DL
200 DB/KB OH press 35/25 in each hand (2 work while 2 static hold DL)
Split work as needed but the WB and press work can only be done while 2 members are holding DL.

12 Jan 17

7x5 CGBP

WOD
5 RFT
12 burpees
35 DUBs

11 Jan 17

4x10 Sumo Deadlifts

WOD

"Jackie"

for time:

1000m row

50 thrusters (45/35)

30 pullups

10 Jan 17

5x4 OH squats

WOD
AMRAP 20
5 HPC to OH (155/110)
10 box jump overs
20 walking lunge steps

9 Jan 17

6x3 BS

WOD
100 dubs
21 DL (205/145)
42 push-ups
15 DL
30 push-ups
9 DL
18 push-ups
100 dubs

6 Jan 17

10-15 minutes of Gymnastics work with Sonia

WOD

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunge

5 Jan 17

10 minute warm up

WOD
10/1 DL (185/135)/wallballs
9/2 DL/wallballs
8/3 DL/wallballs
800m run
7/4 DL/WB
6/5 DL/WB
5/6 DL/WB
400m run
4/7 DL/WB
3/8 DL/WB
2/9 DL/WB
200m run
1/10 DL/WB

4 Jan 17

Spend 10 minutes to work on power cleans and/or find you 1 rep max power clean

WOD
10 Power Cleans
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders
Rx:155/105  Scale up or down
MOD DU- 3:1 Single-Unders

3 Jan 17

6x5 DB bench press

WOD
AMRAP 20
15 KBS (53/35)
20 abmat sit-ups
15 box jumps
20 knees to elbows