Holds and Lifts, Runs and Rows!

Complete the following with a Partner:
Partner 1: Hand stand hold
Partner 2: 20 Dead Lifts @ 60% 1 Rep Max
Partners switch…

Run 400 Meters together…

Partner 1: Side plank hold/switch sides at 10
Partner 2: 20 Med Ball Cleans 14/20#
Partners switch…

Row 2K Meters, share the work…

Saturday Partner WOD at TCCF!

Saturday Partner WOD at TCCF!

 

 

March 29, 2013

Saturday, March 30, 2013

Holds and Lifts, Runs and Rows! Complete the following with a Partner: Partner 1: Hand stand hold Partner 2: 20 Dead Lifts @ 60% 1 Rep Max Partners switch… Run 400 Meters together… Partner 1: Side plank hold/switch sides at 10 Partner 2: 20 Med Ball Cleans 14/20# Partners switch… […]
March 28, 2013

Friday, March 29, 2013

Make-up Day/Team WOD    
March 27, 2013

Thursday, March 28, 2013

CrossFit Games 13.4
March 26, 2013

Wednesday, March 27, 2013

Complete 5 rounds for time of: 10 Dumbbell Floor Presses 25/35#, 10 Weighted Good Mornings 25/35# 10 Push-ups on Dumbbells, 10 Knees to elbows, Post-WOD: Prone scorpion, PVC pipe Triceps stretch  
March 25, 2013

Tuesday, March 26, 2013

Complete as many rounds as possible in 15 minutes of: 4 Dead Hang Pull-ups 10 Wall Balls 14/20#, 100 Meter Farmer’s Carry 35/50# Post-WOD: PVC Pipe shoulder work, death stretch  
March 24, 2013

Monday, March 25, 2013

For Time: 10 Floor Wipers 65/95# (R + L = 1) 10 Front Squats 65/95# Run 400 Meters 10 Floor Wipers 10 Front Squats Run 300 Meters 10 Floor Wipers 10 Front Squats Run 200 Meters 10 Floor Wipers 10 Front Squats Run 100 Meters Post-WOD: Calf stretch, cobra
March 22, 2013

Walk for Obesity Awareness at TCCF on April 6th!

March 22, 2013

Saturday, March 23, 2013

Let’s do 23’s on the 23rd! Complete the following for time: Run 400 Meters, 23 Kettlebell Swings 35/50#, 23 V-sits, 4 rounds for time…  
March 21, 2013

Friday, March 22, 2013

Make-up Day/Team WOD  Make-up for the Paleo Challenge Post-WODs “Rankel” and “Grace”  
March 20, 2013

Thursday, March 21, 2013

CrossFit Games 13:3
March 20, 2013

January-March 2013 Paleo Challenge is Complete!

Congratulations to all who participated in the challenge! Points are being tabulated this week so be sure that your points are in to give your team its best shot at the title! The deadline to complete your Pre and Post WODs, submit your diet points, and complete your measurements is […]
March 19, 2013

Wednesday, March 20, 2013

Complete as many rounds as possible in 15 minutes of: 15 Weighted sit-ups 25/35#, Broad Jump 48′, 15 Ring Dips, Run 200 Meters Post-WOD: Calf stretch, Prone scorpion          
March 18, 2013

Tuesday, March 19, 2013

Pre-WOD: Double Unders, Knees to Elbows, Toes to Bar practice Complete the following for time: 20 Double Unders (60 singles), 3 Knees to Elbows (no back swing), 20 Squats, 3 Toes to Bar (no back swing), 5 Rounds for time… Post-WOD: Toe raises/calf stretch, PVC pipe shoulder stretch
March 17, 2013

Monday, March 18, 2013

Paleo Challenge Post-WOD (Compare with 1/24/13) “GRACE” 30 Clean and Jerk 95/135# Post-WOD: Trapezius “Pin and stretch”, Band on bar shoulder stretch
March 15, 2013

Saturday, March 16, 2013

“Rack and Row, Bar Sprint!” Complete the following with a partner: Partner 1 – hold a barbell in the rack position 95/135# Partner 2 – row 500 meters 2 rounds each… Rest 1 minute Partner 1 – hold a chin over the bar position on a pull-up bar Partner 2 […]