Archives for Daily WOD
20
Sep

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Deadlift (Week 4 of 7) 3 x 70% 3 x 75% 3 x 80% 3 x 85% Metcon Metcon (Time) For Time: 100 Power Cleans Rx 135/95 Scaled 95/65 Rx+ Do it under 8 mins Accessory Reverse Hypers (50/25)… Read More »

17
Sep

CrossFit TBR – CrossFit “Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.” President Ronald Reagan Warm-up Tabata Wall SITS TBR (No Measure) 20 seconds Wall Sits / 10… Read More »

16
Sep

CrossFit TBR – CrossFit WELCOME TO LURONG WOD #1 Choose your level appropriately. Let your coach know if you need a “judge”. Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Metcon Metcon (AMRAP – Reps) LURONG CHAMPION TEST LEVEL 1 2 rounds for AMRAP, 1 minute on, 1 minute rest between stations… Read More »

15
Sep

CrossFit TBR – CrossFit 3rd day Lurong. Once again, those afternoon headaches may come your way…. Warm-up ROXANNE (No Measure) Burpee whenever the name “Roxanne” is uttered. Slow air squats when you are not burpee-ing STRENGTH Metcon (Weight) Warm up, stretch out, get ready to work on anything for the clean and jerk! You may… Read More »

14
Sep

CrossFit TBR – CrossFit Second day of Lurong! Many of you may be experiencing withdrawal symptoms (from sugar, from coffee) and will experience headaches in the afternoon. It is common and expected. BTW. FitAid is a paleo, lurong challenge approved drink! Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Front Squat… Read More »

13
Sep

CrossFit TBR – CrossFit FIRST DAY OF LURONG CHALLENGE! Warm-up Barbell SNATCH warm-up (No Measure) 3 rounds, barbell only (45/35/15) working technique ~5 Snatch Grip deadlifts ~5 Snatch Grip bent over rows ~5 hang power Snatches ~5 Overhead Squats ~5 FULL Snatches ~5 good mornings rest between each set Metcon Metcon (Weight) 16 Minute EMOM… Read More »

10
Sep

CrossFit TBR – CrossFit NEVER FORGET… The attacks resulted in the deaths of 2,996 people, including the 19 hijackers. The 2,977 victims included 246 on the four planes (from which there were no survivors), 2,606 in the World Trade Center and in the surrounding area, and 125 at the Pentagon.Nearly all of those who perished… Read More »

9
Sep

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Good Mornings (3 X 10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 mins 5 KBS 5 TTB 5 Box Jump Overs 24/20 20 Double Unders Rx+ 70/53 Rx 53/35 Scaled 35/26

8
Sep

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Pushups (3 x Max Effort) Beat your numbers from last time. Metcon Metcon (Time) 5 RFT: 12 Pull-Ups 8 Power Cleans 6 Burpees 4 Thrusters Rx+ 155/105 Rx 115/ 85 Scaled 95/55 or less (anything assistance like bands or… Read More »

7
Sep

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Deadlift (Based off 1rm) 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Metcon Metcon (Time) For Time: 25 Burpees 1 Mile run 25 Burpees

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