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