Row 500 Meters for time…
10 Over Head Squats (70-80% 1 RM with full squat!)…Not for time

Complete 5 rounds
Record 500 Meter times

Post-WOD: PVC pipe shoulder work, Athlete’s choice stretch

Jimmy and Jay...TCCF well represented at the Spartan Race!

Jimmy and Jay…TCCF well represented at the Spartan Race!

 

February 26, 2013

Wednesday, February 27, 2013

Row 500 Meters for time… 10 Over Head Squats (70-80% 1 RM with full squat!)…Not for time Complete 5 rounds Record 500 Meter times Post-WOD: PVC pipe shoulder work, Athlete’s choice stretch  
February 25, 2013

Tuesday, February 26, 2013

Complete as many rounds as possible in 20 minutes of: 5 Chest to Bar Pull-ups or  5 Dead hang Pull-ups 10 Wall Ball Shots 14/20#, 10′ 15 Kettlebell Swings 35/50# Post-WOD: Death stretch, Supine Scorpion  
February 24, 2013

Monday, February 25, 2013

For time: Deadlifts @ 60% of your 1 Rep Max, Push-ups (solid plank, hand release) Complete in sets as follows: 3, 6, 9, 12 Run 400 Meters 12, 9, 6, 3 Post-WOD:  Single-leg extension, Triceps extensions with PVC pipe    
February 22, 2013

Saturday, February 22, 2013

“Watch out for the PROWLERS!” AMRAP in 20 Minutes: 10 Pull-ups, 10 Push-ups, 100 Meter Sprint 1 Prowler Push 60#, 48′  Post-WOD: Death stretch, PVC pipe pass throughs
February 21, 2013

Friday, February 22, 2013

Make-up Day/Team WOD  
February 21, 2013

Olympic Lifting Class on Sunday at 10:00!

Have you been doing CrossFit for less that a month? Less than 6 months? This class is for you! Have you been doing CrossFit for less than a year? 2 years? This class is for you! Did you start CrossFit before you could walk? This class is for you! Our […]
February 20, 2013

Thursday, February 19, 2013

CrossFit Games Open 12.3 (from 3/8/12) Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20/24″ box  75/115 pound Push press, 12 reps  9 Toes-to-bar Post-WOD: PVC Pipe shoulder stretches, Wall calf stretches
February 19, 2013

Wednesday, February 20, 2013

Complete as many rounds as possible in 15 minutes of: 12 Sumo Deadlift High Pulls 65/95# 12 Weighted Sit-ups 25/35# 12 Med Ball Cleans 14/20# 12 Push-ups Post-WOD: Supine Scorpion, Cobra
February 18, 2013

Tuesday, February 19, 2013

“Moore” AMRAP in 20 Minutes: 1 rope climb Run 400 Meters Max reps Hand Stand Push-ups Post number of handstand push-ups completed for each round  Post-WOD: PVC Pipe Shoulder work, 2 minutes,plus athletes choice stretch Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, […]
February 17, 2013

Monday, February 18, 2013

Pre-WOD: Back Squat: Warm-up @ 50-60% 1 RM 3@ 60%, 3@ 75%, 3@ 85% 1 RM WOD: 10 Back Squats @ 60% 1RM 50 Double Unders (Singles x 2) 3 Dead hang pull-ups 4 Rounds for time… Post-WOD: Single-leg extension, 2 each side, Alternate: toe raises and calf stretch  
February 15, 2013

Saturday, February 16, 2013

“Watch Your Back!” Complete the following 3 rounds for time: 21 Kettlebell Swings 35/50# 21 Weighted Sit Ups 25/35# Run 50 Meters Backwards Run 50 Meters Forward 15 Kettlebell Swings 35/50# 15 Weighted Sit Ups 25/35# Run 100 Meters Backwards Run 100 Meters Forward 9 Kettlebell Swings 35/50# 9 Weighted Sit Ups 25/35# Run 150 […]
February 14, 2013

Tuesday, February 5, 2013

Make-up Day/Team WOD  
February 13, 2013

Thursday, February 14, 2013

HAPPY VALENTINE’S DAY! “Share the Love” Do the following WOD solo or share the work with a partner by alternating exercises…  6 Rounds for time with a partner / 3 rounds if solo: 5 Wall Ball Shots 14/20# 10′ 5 Hand Stand Push-ups 5 Deadlifts 60% 1 RM 5 Bar-facing […]
February 12, 2013

Wednesday, February 13, 2013

Pre-WOD: Hand stand and/or hand stand walk practice Complete as many rounds as possible in 15 minutes of: 20 Sit-ups, 40′ Bear Crawl, 20 Squats, 40′ Broad Jumps Post-WOD: supine scorpion, athlete’s choice stretching    
February 11, 2013

Tuesday, February 12, 2013

“Helen” Three rounds for time: Run 400 meters 21 Kettlebell swings 35/50# 12 Pull-ups (Last on: 8/20/12) Post-WOD: Toe raises/calf stretches, PVC pipe pass throughs/shoulder work