Archives for Daily WOD
25
Oct

CrossFit TBR – CrossFit Warm-up 8 min airdyne/AS/Jumprope (No Measure) People can start at different stations; its a warm up, not an amrap 10 air squats 200 m air dyne 50 single jump ropes STRENGTH Overhead Squat (4s x 3r then 1 x AMRAP) 4s x 3r then 1 x AMRAP Sets 1-4: Strict 3… Read More »

23
Oct

CrossFit TBR – CrossFit Welcome…..to the Thunderdome! COACHES CHOICE! (No Measure) Anything their little heart desires… Metcon Metcon (Time) For time: Teams of 4 or 5: must rotate in order ~200 tabata axle bar DL (65 lbs male or female) ~3000 m tabata row ~3000 m tabata air dyne Split to individual completion RX: 50… Read More »

22
Oct

CrossFit TBR – CrossFit “A lie gets halfway around the world before the truth has a chance to get its pants on.” Warm-up Funnel Tag (No Measure) https://youtu.be/o9jwlXfaHJ4 STRENGTH Bulgarian Split Squat (5 sets of 4 reps. @ chosen weight. Note weight.) https://www.youtube.com/watch?v=WUMhCHvbprc Metcon Metcon (AMRAP – Rounds and Reps) WOD: “HAIR ON YOUR CHEST”… Read More »

21
Oct

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Metcon Metcon (AMRAP – Reps) LURONG CHAMPION TEST REDO LEVEL 1 2 rounds for AMRAP, 1 minute on, 1 minute rest between stations ~Deadlift (75/55) ~Box jump overs (20″/12″) ~Hang Power Cleans (75/55) ~Bent Knee Box Dips ~Thrusters (75/55) ~Row… Read More »

20
Oct

CrossFit TBR – CrossFit Happy Birthday Pistol Pete! Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Squat Clean (Establish a 1 RM) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)… Read More »

19
Oct

CrossFit TBR – CrossFit Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… STRENGTH Overhead Squat (We are starting an OHS cycle focusing on form. ) Spend 20 mins building to a weight you can do with good form with a 5 second pause in the bottom. Metcon Metcon (AMRAP – Reps) 3 Rounds… Read More »

18
Oct

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Deadlift (20 mins to establish a new 1 RM) Metcon Metcon (AMRAP – Reps) AMRAP 3 mins *Burpees 1 min rest AMRAP 3 mins *Pull-ups (strict or kipping) 1 min rest AMRAP 3 mins *Wall-Balls 30/20- 20/14- 14/10 1… Read More »

17
Oct

CrossFit TBR – CrossFit BODIE N SHAUN Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… Movement Review Metcon Metcon (Time) PARTNER WOD (2 people) / 1 person working at a time. FOR TIME: BUY IN – 400m RUN (together) ~50 Medball Pass/Sit-ups ~75 Double Unders or 225 Singles ~50 Partner DeadLifts (both on… Read More »

16
Oct

CrossFit TBR – CrossFit Make sure to send Kevin Womack some love as he competes at CrossFit 972 tomorrow! Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… Movement Review Metcon Metcon (Time) PARTNER WOD (2 people) / 1 person working at a time. FOR TIME: BUY IN – 400m RUN (together) ~50 Medball… Read More »

15
Oct

CrossFit TBR – CrossFit “A great burden was lifted from my shoulders the day I realized that no one owes me anything.” Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Skillz Turkish Get Up (4X2 @ Athletes discretion ) Movement Review Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP OF:… Read More »

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