Archives for Daily WOD
21
Jul

CrossFit TBR – CrossFit HERMOSA Beach crossfit Games….will it be HERO WOD MURPH on the beach? www.gamescrossfit.com Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Skillz 6 minute EMOM EVEN minute: 2 strict HSPU (head must touch mat/floor, no kipping, youre able to use 1/2/3 mats as this is skillz work) ODD… Read More »

20
Jul

CrossFit TBR – CrossFit CROSSFIT GAMES MASTERS AND TEENS NOW STREAMING…..go to www.gamescrossfitgames.com Warm-up 1 mile battle Team Battle Rope Run (No Measure) Pick your rope, this one is a warm up….you won’t be breaking any records with this one ~ FAST ROPE: for people who want a fast pace mile (6-9 minute milers) ~SLOW… Read More »

19
Jul

CrossFit TBR – CrossFit CONGRATS to: ~Kristy Duncan for her Oly lifting meet ~Rachael Swink and Bethany Merrills-Mikesell for their cycling event Warm-up Bring SALLY UP mishmash (No Measure) 1st interval – pull ups or ring rows 2nd interval- push ups 3rd interval- hollow rocks 4th interval- squats (when there is the 16 count “hold”… Read More »

17
Jul

CrossFit TBR – CrossFit Grannyism #12 “Always wear clean underpants….” COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Movement Review Proper Sledge Hammer Strikes and how to properly flip a tire. Metcon Metcon (AMRAP – Reps) “52 PICK-UP!” 25 min. TIME CAP. TEAM WOD: Team Captain selects one card from the deck of… Read More »

16
Jul

CrossFit TBR – CrossFit **REMEMBER** Short staffed week next week starting WED. 22nd. Thank you for your understanding! Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… Metcon Metcon (Time) 5k TEAM SANDBAG RUN! **NOTE** Wear BRIGHT reflective clothing and if you have a camel back, BRING IT!

15
Jul

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Good Mornings (3s X 10r) Light weight and perfect form Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Accessory OPTIONAL ACCESSORY: YTW 3 x 10 with 2.5 weights

14
Jul

CrossFit TBR – CrossFit Warm-up Barbell CLEAN warm up (No Measure) 3 rounds, barbell only (45/35/15) working technique ~5 deadlifts ~5 bent over rows ~5 hang power cleans ~5 front squats ~5 push press ~5 good mornings rest between each set Mobility Shoulders and Hips. Or what ever needs mobilized Metcon Metcon (AMRAP – Rounds… Read More »

13
Jul

CrossFit TBR – CrossFit Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… Weightlifting Bear Complex Power Clean Front Squat Push Press Back Squat Second Push PressStrict or fluid motions. Move some weight today. If it feels good for for a 1RM. Compeditiors- Find a 1RM

12
Jul

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Gymnastics Pull-ups (3 x Max effort strict then 1 x 10 negatives) Squeeze those Lats! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15mins Track Lap 10 T2B 10 Ring Dips Rx+/Competition- Add 2 unbroken bar muscle ups at the… Read More »

10
Jul

CrossFit TBR – CrossFit Life’s a garden, dig it? -Joe Dirt COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Metcon (Time) PLANK, there it is! Buy in – 400m KB farmers carry (53/36) 100 jumping jacks 100 pull-ups 100 wall balls 20/14 100 push-ups 100 air squats Cash out – 400m KB farmers… Read More »

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