“SIT, FLIP, ROW, and RUN!” Complete the following with a partner: AMRAP in 12 Minutes: Alternate Tire Flips and a 200 Meter Run Record total tire flips. Rest 1 minute… AMRAP in 12 Minutes: Alternate Sit-ups and a 200 Meter Row Record total sit-ups.
1 Rep Max Make-up Day or Split Jerk Practice (NFT) Complete as many rounds as possible in 15 minutes of: 6 Split Jerks- alternating legs @ 1 RM Shoulder Press Weight, 3 Muscle Ups, 100 Meter Sprint Post-WOD: Death Stretch, Samson Stretch Denise does double unders!
“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post-WOD: Prone Scorpion, Calf Stretch U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based […]
The concept is simple: a CrossFit competition designed for novice and intermediate CrossFitters. Get a great workout while meeting other CrossFitters like you! No athlete (whether 6 months in or brand new to CrossFit) needs to scale any of the events. This competition is about capacity more than a high […]
If you had fun at the Warrior Dash, just wait! Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, 700,000 inspiring participants worldwide to date, and more than $5 […]
Pre-WOD: Inchworms 30′, 2 Min. Double Under Practice Complete 5 Rounds for time of: 20 Double Unders 150 Meter Waiter’s Walk 25/35# 10 Knees to Elbows Post-WOD: Supine Scorpion, Toes Raises/Calf Stretch Combo
Work up to a 1 Rep Max: Overhead Squat (NFT) Complete as many reps as possible in 20 minutes of: Turkish Get-ups 25/35# Complete three 400 Meter Rows (not in succession) during the allotted time period Post-WOD: 90/90 Hip Stretch, 2 each side. Prone Scorpion, 2 each side
20 Minute AMRAP Ladder: 2 Hand Stand Push-ups, 4 Box Jumps, 8 Sit-ups 2 Hand Stand Push-ups 8 Box Jumps 16 Sit-ups Continue…add 4 Box Jumps and 8 Sit-ups each round. Hand Stand Push-ups stay the same. Post-WOD: Supine Scorpion, 2 each side. Wall Toe Raises/Calf Stretch […]
Thank you to everyone who has already filled out our class time survey at the gym. One of the many awesome characteristics of our TCCF family is our ability to communicate and provide feedback, and we are happy to hear your feedback regarding our class schedule! If you haven’t already, […]