Archive for October, 2012

Nothing to see here just Tuesday

Posted: October 31, 2012 in WODs

Strength
3 rounds
10 heavy ub kbs
5 weighted/strict pull ups

Wod
4 min amrap
14 1 arm kbs 55/35
7 burpees
Rest 4 min

4 min amrap
10 unbroken wallballs
10 overhead walking lunge 45/25

Finisher 500m row

Oh baby what a fun day! We had tons of tbcf’ers come through the gym today which was awesome because everyone got to join in on this one. Done you love the ones that look easy when you come in. All movement you know you can do in even a short time period, but it just seemed to keep on dragging on so it tested everyone’s gas tank all the way. Especially the way our finisher was set up. Everyone did great today. Drink lots of water stretch and we will see you tomorrow.
Apollo

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Sdhp lateral box jumps

Posted: October 30, 2012 in WODs

Wod
21-18-15-12-9-6-3
Sdhp 95/65
Lateral box jumps

Yes it’s going hurt, we all know it hurts during the workout, shut up and push harder!
Apollo

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Weekend squats

Posted: October 27, 2012 in WODs

Strength
8 sets front squats
3@65%
3@75
2@85
2@90
1@95
3×3@90

Wod
12 min amrap
3 muscle ups
6 ring dips
9 burpees
12 kb snatches (6l,6r)

Fun one with a good mixture of movements but all I can think of was “oh lord my chest!”. Lots of pushing but a fun one in the end
Apollo

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The chipper from hell

Posted: October 27, 2012 in WODs

Today we let ya have it and you are stronger now for coming out on the other side alive. There are tons of things I could go over on form and techniques, but all I want you to take away from this is the mental victory. Stop telling yourself you can’t in your head just pick up that bar knock off another rep. Know your going to be tired and continue to drive knowing this will all be over soon! 🙂 have a nice weekend kids
Apollo

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Deadlift and burpees

Posted: October 26, 2012 in WODs

Skill
Mobility and lots of it

Wod
9-15-21
Deadlift 225/155
Burpee over the bar

After the beat down you guys have taken this week I knew it was time to take care of the body first. These are tools that we need to run regular maintenance on ourselves whenever something is tight before it gets too bad. Mobility is just as much apart of crossfit as pull ups so learn that shit.

After that it was time to wod, reverse 21-15-9 style! It’s a little different going up then coming down, but just as fun. Enjoy
Apollo

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Front squats and runs

Posted: October 26, 2012 in WODs

Death by sit ups

Then

4 rounds
25 front squats 45/35
200m run

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Don’t drop my kettle bell

Posted: October 24, 2012 in WODs

15 minute amrap
Kb clean and jerks 55/35

Rest 6 minutes then

10 min emom
10 kb lunges

Super fun wod for me for you today…. Does that make sense???? I loved watching you all fight through this wod and never set that kettle bell down. Not one person all day did one penalty burpees which was awesome. You are all capable of doing this on any wod you want just put that in your head, no doubts, no questions hang on and do the do! Nice work today
Apollo

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