Tuesday, July 10, 2018

Monday, July 9, 2018
July 8, 2018
Wednesday, June 11, 2018
July 10, 2018

Tuesday, July 10, 2018

Announcements!

Congratulations to Dorinda for winning the
Whole30 Diet Challenge, scoring 161 points!
She was followed by Janira with 129 points, and 
Marisela with 125 points. Awesome job to all!

Need a CAR DECAL?
Help represent TCCF in our community
Ask your Trainer for one!

Bike WOD THIS Saturday! Plan to bring your bike!
A short bike ride will be part of the WOD!
  If you don’t have a bike, don’t worry… you can share or use a stationary bike!

Mobility on Thursday at 5:30 PM! ←sign up in RhinoFit!

Yoga on Sunday at 9:00 AM! ←sign up in RhinoFit!
*****************************************************

Warm-up:
1. Cross-over symmetry

2. Run 200 meters
30 dynamic calf stretches
10 meters each:
walking Samsons
knees to chest
10 goblet squats with 3 second hold

WOD:
For time, fast and heavy:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Scroll for scaling options.
Post time and load…


Related:
CrossFit WOD Tips With Rory McKernan
The Dumbbell Thruster


Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
death stretch
foam roll

Leave a Reply

Your email address will not be published. Required fields are marked *