July 21, 2013

Monday, July 22, 2013

HQ Warm-up x 3 WOD: Row for Calories, Box Jumps 20/24″, Kayaks 35/50#, Push-ups (hand release), Rest 1 minute 3 rounds/1 minute each exercise/running clock Record total reps… Post-WOD: Toe raises/Calf stretch, PVC Pipe Shoulder Stretches  
July 19, 2013

Saturday, July 20, 2013

HQ Warm-up x 3 “A Partner and a Wall Ball” 14/20# 20 Wall Ball Squat and Toss (Chest Pass)  4′ distance apart, 20 (10 each) Wall Ball Jump Overs 20 Wall Ball Sit-up and overhead toss to partner (Partners toe to toe), 200 M Run with a Wall Ball 4 […]
July 19, 2013

Friday, July 19, 2013

Make-up Day…pick a WOD you missed during the week! Team WOD at 5:30 PM!  
July 17, 2013

Thursday, July 18, 2013

HQ Warm-up x 3 Complete as many rounds as possible in 15 minutes of: 3 Power Cleans, 3 Front Squats, 3 Push Press (all at 60% 1 RM of Squat Clean) 30 Walking Lunge steps Post-WOD:  Band assisted quad and hamstring stretches, Foam roll- athlete’s choice  
July 16, 2013

Wednesday, July 17, 2013

HQ Warm-up x 3 Complete as many rounds as possible in 20 minutes of: 3 Turkish Get-ups (20/30#) – right arm, 3 Turkish Get-ups (20/30#) – left arm, 20 second L-Sit hold on rings, floor, parallettes, or boxes, 200 Meter Run Post-WOD: Supine Scorpion (face-up), PVC Pipe pass-throughs  
July 15, 2013

Tuesday, July 16, 2013

HQ Warm-up x 3 “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 185/225 pound Deadlift, 6 reps 12 Pull-ups, 24 Double-unders Post-WOD: PVC Pipe pass throughs, band-assisted hamstring stretches U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne […]
July 14, 2013

Schedule Change…a small one

Hey TCCF! The 4:15 class will now start at 4:30. See You at the BOX!                
July 14, 2013

Monday, July 15, 2013

HQ Warm-up x 2, include PVC Pipe shoulder stretches Trainer-led Shoulder and Squat mobility test (please watch the videos below) Kelly Starrett…”Is it your shoulders?” Finding torque to create a stable low back With a partner work up to a 1 rep max Overhead Squat Write your results on the […]
July 12, 2013

Saturday, July 13, 2013

HQ Warm-up x 2, Double under practice Complete the following…alternating with a partner: Row 1,500 Meters @ 250 Meter intervals, 100 Double Unders @ 10 reps each, 6 Hand stand holds @ 1 rep each (hold for a 10 second count), 4 rope climbs @ 1 rep each, 2 Rounds […]
July 11, 2013

Friday, July 12, 2013

Make-up Day…pick a workout you missed during the week Team WOD at 5:30 PM!  
July 10, 2013

Thursday, July 11, 2013

HQ Warm-up x 3 Trainer-led: 5 minutes of Double-under practice followed by 1 minute timed DUs for Max reps WOD: 25 Floor Wipers 65/95# (50 touches…R + L = 1 rep), 10 Push-ups (Hand-release), 20 Floor Wipers, 20 Push-ups, 15 Floor Wipers, 30 Push-ups, 10 Floor Wipers, 40 Push-ups, 5 […]
July 9, 2013

Wednesday, July 10, 2013

HQ Warm-up x 3 Pre-WOD: Hand stand practice-holds/walks 3 x 20 seconds  WOD: Complete as many rounds as possible in 15 minutes of: 5 Cleans @ 70% 1 Rep Max, 2 Muscle-ups (Sub: 5 assisted MU or 10 Ring Dips per MU), 2 rope climbs (Sub: 3 rope pulls or […]
July 8, 2013

Tuesday, July 9th, 2013

HQ Warm-up x 2, 5 inchworms with push-up WOD: 15 Kettlbell Swings 35/50#, 15 Wall Balls 14/20# 15 Box Jumps 20/24″ 4 Rounds for time… Post-WOD: PVC Pipe shoulder pass throughs x 10, downward facing dog/walk the dog 2 x 30 seconds  
July 7, 2013

Monday, July 8th, 2013

HQ Warmup x 3 Pre-WOD: Trainer led Ball Slam instruction/demo WOD: 10 Deadlifts @ 60% of 1 rep max, 10 Ball Slams 14/20#, Run 400 Meters, 4 Rounds for time… Post-WOD:  Supine Scorpion, Toe Raises/Calf Stretch  
July 5, 2013

Saturday, July 6th, 2013

HQ Warm-up x 3 “Partner Prowler”  Complete the following with a partner… AMRAP in 20 Minutes: 12 Weighted Sit-ups  25/35#, 12 Kettlebell Swings  35/50#, 36′ Bear Crawl (6 mats), 100 Meter Prowler Push (push together)  Post-WOD: Band assisted quad stretches, Foam Roll- athlete’s choice