Archives for Daily WOD
6
Sep

CrossFit TBR – CrossFit Warm-up Metcon Metcon (Time) May be completed as partner or solo May switch weights as needed ~400 m run 50 DL (135/95/65) 50 alternating mountain climbers (Optional: 2 rope climbs) ~400 m backwards run 50 HPC 50 V-ups (Optional: 100 m sled drag 135/90) ~400 m run 50 SOH 50 bar… Read More »

4
Sep

CrossFit TBR – CrossFit REMEMBER, On Monday, Labor Day, we will be honoring the Men and Women of Law Enforcement. BACK THE BLUE! Warm-up COACHES CHOICE! (No Measure) Anything their little heart desires… Movement Review Metcon Metcon (Time) FOR TIME: BUY IN: Farmer’s Carry Track LAP 5 Rounds OF: ~07 TIRE FLIPS ~14 Burpee Box… Read More »

3
Sep

CrossFit TBR – CrossFit WELCOME HOME ANDREW!!!! Thank you for your service to our Country!!! Warm-up Musical med ball (No Measure) Have fun….one less med ball than # of participants, play the music and pick various movements (squats/jumping jacks/high knees/butt kicks etc). When the music stops, everyone must sit on med ball, person w/o med… Read More »

2
Sep

CrossFit TBR – CrossFit Warm-up ROXANNE (No Measure) Burpee whenever the name “Roxanne” is uttered. Slow air squats when you are not burpee-ing Metcon Metcon (AMRAP – Reps) 2 minute time cap ~ 1 track lap sprint ~ with remaining time, as many DU as possible*** ~1 minute rest Repeat 4 rounds *** DU ONLY… Read More »

1
Sep

CrossFit TBR – CrossFit Remember, there is no more Olympic Lifting scheduled on Wednesday. But, there is still lifting scheduled on Saturday! Wod dedicated to Jacob Gallardo….who says he didn’t want to miss this one. Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Good Mornings (3 sets x 10 reps) Add… Read More »

31
Aug

CrossFit TBR – CrossFit Welcome to September! Lurong Paleo Challenge will begin soon! You should be food prepping and understanding what this nutritional bandwagon entails! Warm-up JYD (No Measure) 5 sets per person/ movement, switch partners STRENGTH Push Jerk (3 rep max 20 minutes, no split jerk) Metcon Metcon (AMRAP – Reps) 8 minutes Tabata… Read More »

30
Aug

CrossFit TBR – CrossFit “Randy” is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website 13 February 2008. Warm-up… Read More »

28
Aug

CrossFit TBR – CrossFit First week of school is down! bring on the fall decorations and pumpkin scented everything! And have you started your christmas shopping yet?? Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Metcon Metcon (AMRAP – Rounds and Reps) 10 Circles of Skipping DOOM (merrily sung to the 12… Read More »

27
Aug

CrossFit TBR – CrossFit On this day a LONG, LONG, LONG time ago a princess was born and her name is Lori!!!! Happy birthday friend I hope it the best one yet :0) Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Movement Review Metcon Metcon (Time) 5 ROUNDS FOR TIME OF: ~01… Read More »

26
Aug

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Bicep Curl (DB) Metcon Metcon (No Measure) EMOM 16 mins Even- 10 KB Swings then Max DUs in remainder of minute. Odd- 8 Push Press Rx+ 70/53 KB- DUs- 135/95 PP Rx 53/35 KB- DUs- 115/75 PP Scaled 35/26… Read More »

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