Archives for Daily WOD
2
Aug

CrossFit TBR – CrossFit Warm-up Bring SALLY UP mishmash (No Measure) 1st interval – pull ups or ring rows 2nd interval- push ups 3rd interval- hollow rocks 4th interval- squats (when there is the 16 count “hold” in the chorus, you are switching to the next interval) STRENGTH Front Squat (4 x 3 HAP Front… Read More »

31
Jul

CrossFit TBR – CrossFit BUT DID YOU KNOW? ON this DAY, August 1st. 1966, Ex Marine Charles Whitman with a stockpile of guns and ammunition on the observatory platform at a 300 foot tower at the University of Texas proceeds to shoot 46 people, killing 14 people and wounding 31. He had killed both his… Read More »

30
Jul

CrossFit TBR – CrossFit Sorry for the late post! I thought it was Wednesday!!! ~Shaun COACHES CHOICE! (No Measure) Anything their little heart desires… Movement Review Metcon Metcon (Time) Cain’s “1/2 fall from Grace!” FOR TIME: 21 OHS 19 Back Squats 15 Hang Cleans 11 Burpees 9 Push Ups 7 Sit-UPS RX-95 LBS / 65… Read More »

29
Jul

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Pendlay Row (3s X 10r) Metcon Metcon (Time) 5 RFT: 10 Toes to Bar 10 Push-Press Rx+ 135/95 Rx 115/65 Scaled 95/45 COMPETITIVE OPTIONAL METCON Metcon (Time) 5 RFT: 1 Track Lap 10 Toes to Bar 10 Push-Press Rx… Read More »

28
Jul

CrossFit TBR – CrossFit Everyone make sure Shaun Hiller does the YTWs! Warm-up Handstand Holds / Jumping Jacks (No Measure) 6 minutes of 20 second hand stand holds (free standing or against the wall), 20 jumping jacks. STRENGTH Bicep Curl (Dumbell Bicep Curl. 4s X 8r) Metcon Metcon (Time) For Time: 150 Flutter Kicks 100… Read More »

27
Jul

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Back Squat (4s X 10r) Go up in weight each set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes 50 Walking Lunges 25/25 20 Kettlebell Swings Rx+ 70/53 Rx 53/35 Scaled 35/26 COMPETITIVE OPTIONAL METCON Metcon (AMRAP… Read More »

26
Jul

CrossFit TBR – CrossFit Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. Gymnastics Pull-ups 3 sets: Max effort strict pull-ups + 5 immediate negatives Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Accessory Hollow Rock Hold (3 to 5 minutes) Optional

25
Jul

CrossFit TBR – CrossFit Soldiers of Necessity CF has been honored to keep strong ties within the U.S. Military Services as their owner Chris Morgan, former Marine, and one of their coaches, Michael Starks, former Navy, have both served our nation with courage and pride protecting the very freedom that America has today. They have… Read More »

23
Jul

CrossFit TBR – CrossFit Everyone have fun at the Games, we’ll wait here! COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH 3 x 10 Sumo Deadlift at 50% of normal deadlift max. Metcon (Time) GI Jane100 Burpee Pullups for Time. Standing underneath the pullup do a burpee jump up and grab the… Read More »

22
Jul

CrossFit TBR – CrossFit CROSSFIT GAMES MASTERS AND TEENS LAST DAY Warm-up COACHES CHOICE WARM-UP! (No Measure) ANYTHING their little hearts desire…. STRENGTH Behind The Neck Jerk (Work to heavy sets of 3 of BTNpush jerk) Metcon Metcon (Time) Ladders FOR TIME 10 hand release push ups 20 sit ups 30 burpees 40 front squats… Read More »

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