Archives for Daily WOD
1
Oct

CrossFit TBR – CrossFit Let’s keep that 21-15-9 theme going this week. You Call It (No Measure) Everyone will circle up, we will start with one person who will call out a movement that we will all perform 5 times and work our way around the circle. Metcon (Time) 21-15-9 21-15-9 Kettlebell Swings (53/36) and… Read More »

30
Sep

CrossFit TBR – CrossFit Lurong WOD # 3…..with ‘single leg touchdowns’ Warm-up Metcon Metcon (AMRAP – Reps) LEVEL 3 15 minute time cap 50 wall balls (20 lb to 10′ target) (14 lb to 9′ target) 50 alternating dumbbell snatches (70/50) 50 alternating pistols 50 chest to bar pull ups Metcon (Time) LEVEL 2 15… Read More »

29
Sep

CrossFit TBR – CrossFit It is: “National Gift Your Crossfit Coach a Cup of Coffee” day! Aaaaaand…it is Peter Molitor’s 30th birthday! Happiest of birthdays from #cftbr! Warm-up 6 minute tabata planks and kipping on bar (No Measure) Choose either kipping (superman/hollow rock) or hanging on bar, and planks Weightlifting Good Mornings (3s x 10r… Read More »

28
Sep

CrossFit TBR – CrossFit HAPPIEST OF BIRTHDAYS to Casey Thrash! (Remember, you too, are eligible for a birthday workout in your honor…you just have to let us know ahead of time!) Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH 20 minutes snatch balance technique. Do NOT add weight if you do… Read More »

27
Sep

CrossFit TBR – CrossFit Please do not make it literally “Death by” anything….it is just a catchy name, so please know your limits! Warm-up 6 Min. DOUBLE UNDER E.M.O.M. (No Measure) 30 Double Unders, every minute on the minute. STRENGTH Deadlift (Week 6/7) 3 x 75% 3 x 80% 3 x 85% 2 x 90%… Read More »

25
Sep

CrossFit TBR – CrossFit “There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.” BRING SALLY UP (No Measure) Bring Sally Down…..coaches choice, pushups, squats….. Metcon (Time) 4 RFT 25 KB Swings ( Murican) 25 DU 400m… Read More »

24
Sep

CrossFit TBR – CrossFit “Once you wake up and smell the coffee, it’s hard to go back to sleep.” Fran Drescher 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 until… Read More »

23
Sep

CrossFit TBR – CrossFit “The Olympian” Metcon COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Metcon Metcon (AMRAP – Reps) Level III (3) 9 mins for reps: 20 G2OH- 95/65 7 Bar Facing Burpees 15 G2OH- 135/85 7 Bar Facing Burpees 10 G2OH- 155/105 7 Bar Facing Burpees 5 G2OH- 185/135 7 Bar… Read More »

22
Sep

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Good Mornings (3 x 10 add 5 – 10lbs from last time) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20mins Rx 95/65- 20/14 Scaled 75/45- 14/10 First 10mins 10 Power Snatches 10 Sit-Ups Metcon (AMRAP – Rounds and… Read More »

21
Sep

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Gymnastics Handstand Walk (15 to 20 mins MUST HAVE FUN ;)) Work on static (against the wall or free standing) or work on hand stand walks Metcon Metcon (Time) For Time: 50 Strict Pull-Ups *Each time you drop off the… Read More »

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