Partner WOD 8 Rounds Total (4 each person) a. Clean and Carry Sandbag- fence and back- 100m b. AMRAP 4 burpees 6 power cleans 95/65- new people do 6 push press with bar only 8 lateral hops over the bar Person B. keeps getting rounds of work done while Person A. carries the sandbag. Then […]
Archive for the ‘Uncategorized’ Category
Back squat x 6 reps at 75-85% 1RM Every 2:00 for 12:00 Then 12:00 of min 1: weighted plank holds- choice weight. Have someone place on back min 2: strict TTB x 5-8 reps min 3: work on rope climbs or HSPU or muscle ups Then: 1500m Row for Time
Check out our achievements from the month of July! Keep up the hard work TTCF athletes!
20:00 AMRAP Climb the Ladder 2 DB snatches 35/25 or 20 2 Pull ups 2 Box jumps 4,4,4 6,6,6 8,8,8 until time runs out Record total reps
12:00 EMOM Power Cleans odd mins: 1 x clean and 1 x front squat even mins: 1 x clean and 1 x jerk start at 65% 1RM and increase load Tabatas! 8x :20 on/ :10 off Push Press Calorie Row Push Ups Air Squats Sit Ups
Here are some of our current beginner athletes learning the overhead press series. Our Beginner’s Program features 12 sessions with very talented coaches who teach all the technical movements of CrossFit.
Make up strength Sandbag suicides 20:00 AMRAP 3 strict press 80-85% 1RM 10 sandbag ground to shoulder 60/40 1 suicide run
Snatch- 3 position 2 reps at each position: high hang, hang, and ground 1 x 50% 1 x 55% 1 x 60% 1 x 65% 4 RFT 2 x agility ladder- choice movement through ladder 4 OHS 135/95 or 115/75 6 burpees 8 pistols (4 each leg)
Push it. Push it real good! Pull up technique 1. swing and stop 2. swing and knee up (skip) 3. hip bridges on the ground 4. kipping pull up 8 Rounds Sled push 50m with light weight Max effort sprints Rest 2:00 in between each sprint
In It For The Long Haul!! 0-10:00 1 mile run or 800m run then max reps Clean and Jerk 135/95 with remaining time 10-13:00 Rest 13-20:00 800m run or 400m then max reps Power Snatch 115/80 with remaining time 20-23:00 Rest 23-27:00 400m run or 200m then max reps Thrusters 95/65 with remaining time 27-30:00 […]