Archives for Daily WOD
14
Oct

CrossFit TBR – CrossFit Lurong test “the MOTIVATOR” Warm-up 2000 m team tabata row w/ optional plank (No Measure) (under Favorites: 2000 m row) Divide athletes into two teams, 20 seconds on, trade out athletes in 10 second “rest time”, continue rotation until the meters reach “0”. ***athletes not rowing can also choose to hold… Read More »

13
Oct

CrossFit TBR – CrossFit Warm-up 6 MIN. Alternating Jump Rope (No Measure) 6 minutes Jumprope: 50 singles/25 right leg/25 left leg/50 alternating/25 DU (if able to) Skillz Overhead Squat (Develop a heavy 3 rep max off rack, 15 minutes) Metcon Metcon (AMRAP – Reps) 6 minute AMRAP 6 thrusters (95/65) 6 OH squats 20 double… Read More »

12
Oct

CrossFit TBR – CrossFit October 24, Pete’s Halloween Party! November 13, #cftbr Gymnastics Seminar November 21, #cftbr Fall BBQ at the Norton’s Warm-up 7 chip shuffle suicide (2 full rounds) (No Measure) Place poker chip every 4 ft (use mats). Side shuffle using right leg leading to collect chip and deposit back at starting position… Read More »

11
Oct

CrossFit TBR – CrossFit Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

9
Oct

CrossFit TBR – CrossFit Six years ago today, my little Cashee Hiller was born! The CASH MASTER! Warm-up TABATA PLANK (No Measure) 5 MIN TABATA Plank Hollow Rock Weightlifting Push Press (5X5X5 working towards a heavy UNBROKEN FIVE.) Movement Review Metcon Metcon (Time) FOR TIME: 21-18-15-12-9 WallBalls Burpees SCALED: 14lbs / 10lbs AS-RX: 20lbs /… Read More »

8
Oct

CrossFit TBR – CrossFit HAPPY BIRTHDAY TO COACH COREY! Warm-up 6 MIN. Alternating Jump Rope (No Measure) 6 minutes Jumprope: 50 singles/25 right leg/25 left leg/50 alternating/25 DU (if able to) Movement Review Metcon NOTE: IF you don’t have the movements DOWN PAT on both hemispheres of the body / mind, SCALE THIS WOD. Don’t… Read More »

7
Oct

CrossFit TBR – CrossFit Teach your kids to show respect for everyone who works for a living, regardless of how trivial their job. Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Weightlifting Good Mornings (3 x 10 @ 5-10 lbs heavier than last week) Metcon Metcon (Time) Level 3 Complete 5 Rounds… Read More »

6
Oct

CrossFit TBR – CrossFit Teach your kids, give people a second chance, but not a third. Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Weightlifting Bicep Curl (3 x 20 65/35) Metcon Metcon (Time) 5 RFT: 10 Power Cleans 1 Track Lap Rx+ 175/135 Rx 135/95 Scaled 95/75

5
Oct

CrossFit TBR – CrossFit Teach your kids, If you have to fight, hit first and hit hard. Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Weightlifting Deadlift (Week 7/7 ) 3 x 75% 3 x 80% 2 x 85% 2 x 90% 2 x 95% 1 x 100% Drops between reps are… Read More »

4
Oct

CrossFit TBR – CrossFit Teach your kids that life isn’t fair, and they shouldn’t expect it to be. Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Gymnastics Handstand Walk Spend 15 mins working on Handstands of all types. Have fun Movement Review Snatch (Power and Full) Metcon Metcon (AMRAP – Rounds and… Read More »

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