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tag:tctotalcrossfit,2010-09-09:20100909123311024
2012-05-19T09:46:05-04:00
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"WOD May 18, 2012"
urn:tag:tctotalcrossfit,760
2012-05-18T09:38:29-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up</p><ul> <li>Tabata 20/10 <ul> <li>Squats</li> <li>Pushups</li> <li>OH Squats</li> <li>Situps</li> <li>Jumping Squats</li> <li>Hindu Puhsups</li> <li>Jumping Lunges</li> <li>Jack Knives</li> </ul> </li></ul><p>STRENGTH</p><ul> <li>SOTS Press 5-3-3-1-1</li></ul><p>WOD 1</p><ul> <li>8 Minute AMRAP <ul> <li>40 DU</li> <li>20 T2B</li> <li>10 Ring Row</li> </ul> </li></ul><p>WOD 2 </p><ul> <li>8 Minute AMRAP <ul> <li>20 Wallball</li> <li>10 HSPU</li> <li>Farmer Carry</li> </ul> </li></ul><p>30 Front Squats w 2 KB</p>
"WOD May 16, 2012"
urn:tag:tctotalcrossfit,754
2012-05-16T01:54:24-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up:</p><ul> <li>15 Seconds, four rounds: <ul> <li>Jumping Jacks</li> <li>Squats</li> <li>Mountain Climbers</li> <li>Jumping Squats</li> </ul> </li> <li>15 Seconds, four rounds: <ul> <li>Plank</li> <li>Superman</li> <li>Side Plank, Left</li> <li>Side Plank, Right</li> </ul> </li></ul><p>WOD 1, Death By Clean and Jerk - 20 minutes</p><ul> <li>1 Rep at the top of each minute. Add a rep each minute. </li> <li>On failure to get all reps within the minute, do burpees for 1 minute</li> <li>Increase weight after each failure</li></ul><p>WOD 2, 12 Rounds TABATA 20 on, 10 off. </p><ul> <li>1/2 Bodyweight Front Squats</li> <li>Alternate with Box Jumps</li></ul>
"WOD May 15, 2012"
urn:tag:tctotalcrossfit,753
2012-05-15T09:07:20-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><ul> <li>15 Seconds, four rounds: <ul> <li>Jumping Jacks</li> <li>Squats</li> <li>Mountain Climbers</li> <li>Jumping Squats</li> </ul> </li> <li>15 Seconds, four rounds: <ul> <li>Plank</li> <li>Superman</li> <li>Side Plank, Left</li> <li>Side Plank, Right</li> </ul> </li></ul><p>WODs, two rounds: </p><ul> <li>Five Minute AMRAP: <ul> <li>200m Run</li> <li>3 Muscle Ups / 6 Chest To Bar Pullups</li> <li>6 Push Press (135/95)</li> <li>9 Wall Balls<br /> </li> </ul> </li> <li>One Minute Rest<br /> </li> <li>Five Minute AMRAP: <ul> <li>5 Burpees</li> <li>10 Hand Release Pushups</li> <li>15 Squats</li> </ul> </li></ul><p>Super Fun Extra Credit: </p><ul> <li>Five Rounds <ul> <li>5 Ball Slams</li> <li>10 Jack Knives</li> </ul> </li></ul>
"WOD May 9, 2012"
urn:tag:tctotalcrossfit,729
2012-05-09T12:56:15-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up</p><p>WOD 1: </p><ul> <li>At the top of each minute: <br /> <ul> <li>Minute 1, 10 Double Unders</li> <li>Minute 2, 20 Double Unders</li> <li>Minute 3, 30 Double Unders</li> <li>Minute 4, 40 Double Unders</li> <li>... etc, until failure</li> </ul> </li></ul><p>WOD 2: </p><ul> <li>At the top of each minute, for 20 minutes: <ul> <li>3 Thursters</li> <li>3 Pullups</li> <li>3 Overhead Swings</li> </ul> </li></ul><p>WOD 3: </p><ul> <li>Three Rounds: <ul> <li>10 Russian Twists</li> <li>10 KB SItups</li> <li>10 KB Halos</li> </ul> </li></ul><p> </p>
"WOD May 7, 2012"
urn:tag:tctotalcrossfit,723
2012-05-07T09:51:04-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><ul> <li>20 Jumping Jacks</li> <li>Bear Crawl </li> <li>20 Situps</li> <li>Inchworm Pushups</li> <li>20 Pushups</li> <li>Spiderman Pushups</li> <li>20 Jack Knives</li> <li>Burpee Broad Jump</li></ul><p>WOD 1: </p><ul> <li>Establish 3RM of the following, as one movement: <ul> <li>Deadlift to Knee</li> <li>Full Deadlift</li> <li>High Pull From Knee</li> <li>Power Clean</li> </ul> </li></ul><p>WOD 2: </p><ul> <li>10 Minute AMRAP <ul> <li>10 Sandbag, ground to shoulder (alternate shoulders)</li> <li>Hallway Sprint</li> </ul> </li></ul><p>WOD 3: </p><ul> <li>5 Minute AMRAP: <ul> <li>5 Deadlifts</li> <li>10 Pushups</li> </ul> </li> <li>5 Minute AMRAP: <ul> <li>5 Front Squats</li> <li>10 Situps</li> </ul> </li></ul><p> </p>
"WOD May 5, 2012"
urn:tag:tctotalcrossfit,718
2012-05-05T01:00:53-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p class="p2">Warm up:</p><ul> <li>Variety of movements as a group</li></ul><p class="p2">WOD:</p><ul> <li>Prowler push high - add 140/70 to prowler</li> <li>15 Overhead squats - 135/95</li> <li>1 Squat clean/lunge combo (1 squat clean, lunge with right leg, 1 squat clean, lunge with left leg = 1) - 95/65</li></ul><ul> <li>Prowler push low</li> <li>12 Overhead squats</li> <li>2 Squat clean/lunge combos</li></ul><ul> <li>Prowler push high</li> <li>9 Overhead squats</li> <li>3 Squat clean/lunge combos</li></ul><ul> <li>Prowler push low</li> <li>6 Overhead squats</li> <li>4 Squat clean/lunge combos</li></ul>
"WOD May 3, 2012 - Sara's 27th Birthday Workout"
urn:tag:tctotalcrossfit,714
2012-05-03T01:08:20-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>Run 2 Laps</li> <li>27 Rollouts</li> <li>27 Pushups</li> <li>27 Situps</li> <li>27 Overhead Squats</li> <li>7 Burpee Pullups</li></ul><p>WOD: </p><ul> <li>27 Toes to bar</li> <li>2 Rope Climbs</li> <li>7 Power Cleans</li> <li>27 Box Jumps</li> <li>2 Rope Climbs</li> <li>7 Squat Cleans</li> <li>27 Wallballs</li> <li>2 Rope Climbs</li> <li>7 Clean and Jerk</li> <li>270 Double Unders</li></ul>
"WOD May 2, 2012"
urn:tag:tctotalcrossfit,705
2012-05-02T08:22:12-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p> Warm up:</p><ul> <li>As many rounds as possible for 6:00 <ul> <li>15 Jumping jacks</li> <li>12 Squats</li> <li>9 Jack knives</li> <li>6 Hindu push ups</li> <li>3 Burpees</li> </ul> </li> <li>3 times: max kettlebell swing</li> <li>3 times: max l-sit hold</li> <li>30 GHD Sit ups</li> <li>30 Back extensions</li></ul><p>WOD:</p><ul> <li>10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of <ul> <li>Deadlifts (255/165)</li> <li>Handstand push ups</li> </ul> </li></ul>
"WOD May 1, 2012"
urn:tag:tctotalcrossfit,702
2012-05-01T08:00:58-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p class="p1">Warm up:</p><ul> <li>200 meter row (or run 2 laps)</li> <li>20 Roll outs</li> <li>20 Burpees</li> <li>20 Squats</li> <li>20 Sit ups</li> <li>x 2</li></ul><p class="p1">May Challenge:</p><ul> <li>120 Single jumps</li> <li>Every minute on the minute</li> <li>As many rounds as possible</li></ul><p class="p1">WOD #1:</p><ul> <li>Max reps handstand push up</li> <li>Max handstand hold</li> <li>One arm barbell carry (suitcase carry) - right arm</li> <li>10 One arm deadlifts - right arm</li> <li>10 Roll outs</li> <li>One arm barbell carry - left arm</li> <li>10 One arm deadlifts - left arm</li> <li>10 Alternating one-leg deadlifts</li> <li>Max reps handstand push ups</li> <li>Max handstand hold</li></ul><p class="p1">WOD #2:</p><ul> <li>Walking lunges with one dumbbell overhead - down long hallway</li> <li>Every four steps set down dumbbell, switch arms</li> <li>Carry overhead on the way back</li></ul><p class="p1">WOD #3:</p><ul> <li>Max reps pull ups</li> <li>Max dead hang</li> <li>One arm dumbbell carry - down short hallway - right arm</li> <li>10 One arm deadlifts - right arm</li> <li>10 One arm push press - 5 per arm</li> <li>One arm dumbbell carry - left arm</li> <li>10 One arm deadlifts - left arm</li> <li>10 Bent over rows - 5 per arm</li> <li>Max reps pull ups</li> <li>Max dead hang</li></ul>
"WOD April 30, 2012"
urn:tag:tctotalcrossfit,697
2012-04-30T08:18:59-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p class="p1">Warm up:</p><ul> <li>200 m row (or run 2 laps)</li> <li>20 Roll outs</li> <li>20 Burpees</li> <li>20 Squats</li> <li>20 Sit ups</li> <li>x2</li></ul><ul> <li>Kettlebell squat hold</li> <li>1:00 x 3</li></ul><p class="p1">Skill/Strength:</p><ul> <li>Every minute on the minute for 8 minutes</li> <li>1 Clean and jerk - 135/95</li> <li>2 Clean and jerks</li> <li>3 Clean and jerks</li> <li>4 Clean and jerks</li> <li>5 Clean and jerks</li> <li>6 Clean and jerks</li> <li>7 Clean and jerks</li> <li>8 Clean and jerks</li></ul><p class="p1">WOD:</p><ul> <li>AMRAP 12:00</li> <li>10 Kettlebell overhead swings</li> <li>8 Kettlebell squats</li> <li>6 Kettlebell sumo deadlift high pulls</li> <li>4 Kettlebell clean and jerks per arm</li> <li>1 Kettlebell turkish get up per arm</li></ul>
"WOD April 28, 2012"
urn:tag:tctotalcrossfit,685
2012-04-28T01:05:09-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p class="p1">Warm up:</p><ul> <li>5 Tuck jumps</li> <li>5 Squats</li> <li>5 Broad jumps</li> <li>x3</li></ul><ul> <li>5 Jack knives</li> <li>5 Spinal rolls</li> <li>5 Plank walk outs</li> <li>x3</li></ul><p class="p1">WOD:</p><ul> <li>Run to double doors</li> <li>20 Dumbbell cleans</li> <li>40 Double unders</li> <li>20 Overhead kettlebell swings</li> <li>Bear crawl to double doors and back</li> <li>20 Pull ups</li> <li>40 Box jumps</li> <li>20 Deadlifts</li> <li>Run to double doors</li> <li>40 Weighted lunges</li> <li>Run to double doors</li> <li>20 Dumbbell push press</li> <li>40 Toes to bar</li> <li>20 Wall balls</li> <li>Bear crawl to double doors and back</li> <li>20 Push ups</li> <li>40 Burpees</li> <li>20 Dumbbell thrusters</li> <li>Run to double doors</li></ul>
"WOD April 27, 2012"
urn:tag:tctotalcrossfit,683
2012-04-27T09:08:08-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p class="p2">Warm up:</p><ul> <li>5 Tuck jumps</li> <li>5 Squats</li> <li>5 Broad jumps</li> <li>x3</li></ul><ul> <li>5 Jack knives</li> <li>5 Spinal rolls</li> <li>5 Plank walk outs</li> <li>x3</li></ul><ul> <li>15 Burpee toe to bar</li></ul><p class="p1">Skill:</p><ul> <li>Hang Clean 2, 2, 2, 2, 2</li></ul><p class="p1">WOD:</p><ul> <li>1 Power clean</li> <li>3 Hanging squat clean</li> <li>2 Push press</li> <li>20 Double unders</li> <li>5 rounds</li> <li>Rest 2:00</li> <li>Repeat 5 rounds at higher weight.</li> <li>Weight 135/95, then 155, 105</li></ul>
"WOD April 26, 2012"
urn:tag:tctotalcrossfit,679
2012-04-26T08:16:41-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up:</p><ul> <li>100 Sit ups</li> <li>100 Jumping jacks</li> <li>100 Mountain climbers</li> <li>100 Squats</li></ul><p class="p1">Strength:</p><ul> <li>3 Holds chin over bar</li> <li>:30 rest between</li></ul><p class="p1">WOD #1:</p><ul> <li>1 Hang power snatch</li> <li>1 Muscle snatch</li> <li>1 Hang squat snatch</li> <li>1 Snatch balance</li> <li>3x5</li></ul><p class="p1">WOD #2:</p><ul> <li>10 Ring dips</li> <li>10 Ring rows</li> <li>x3</li></ul><ul> <li>20 Weighted lunges</li> <li>10 Pistols</li> <li>x3</li></ul>
"WOD April 25, 2012"
urn:tag:tctotalcrossfit,678
2012-04-26T03:40:18-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p> Warm up:</p><ul> <li>100 Sit ups</li> <li>100 Jumping jacks</li> <li>100 Squats</li> <li>100 Mountain Climbers</li></ul><p>Skill:</p><ul> <li>Back squats - 8 x 2, increase weight 20/10 every time</li></ul><p>WOD:</p><ul> <li>20 Double unders</li> <li>1 Front Squat - 185/115</li> <li>10 Handstand push ups</li> <li>Repeat 9 times, decreasing squats by one, increasing handstand push ups by 1</li></ul>
"WOD April 25, 2012"
urn:tag:tctotalcrossfit,668
2012-04-24T11:44:38-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>100 Squats</li> <li>100 Mountain Climbers</li> <li>100 Jumping Jacks</li></ul><p>WOD 1:</p><p>Four Rounds, increase weight each round:</p><ul> <li>10 One arm dumbell snatches</li> <li>Run to the end of the hall</li></ul><p>WOD 2:</p><p>12 Minute AMRAP</p><ul> <li>10 OH KB Swings</li> <li>8 Wallballs</li> <li>6 Toes to bar</li></ul><p>WOD 3:</p><p>7 Minute AMRAP:</p><ul> <li>Turkish Getups</li></ul>
"WOD April 20, 2012"
urn:tag:tctotalcrossfit,660
2012-04-21T12:51:40-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>Run 3 Laps</li> <li>Three Rounds: <ul> <li>10 Pushups</li> <li>10 Squats</li> <li>10 Hindu Pushups</li> <li>10 Jumping Squats</li> <li>10 Burpees</li> <li>10 Rollouts</li> </ul> </li></ul><p>WOD: </p><ul> <li>Advanced / Intermediate / Beginner</li> <li>50/40/30 Back squats (135/95)</li> <li>40/30/20 Pull ups</li> <li>30/20/10 Shoulder to Overhead (135/95)</li> <li>50/40/30 Front Squats (95/65)</li> <li>40/30/20 Pull ups</li> <li>30/20/10 Shoulder to Overhead (95/65)</li> <li>50/40/30 Overhead Squats (65/45)</li> <li>40/30/20 Pull ups</li> <li>30/20/10 Shoulder to Overhead (65/45)</li></ul><p> </p>
"WOD April 18, 2012"
urn:tag:tctotalcrossfit,652
2012-04-18T11:13:49-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>Run 5 Laps</li> <li>Row 1000 meters</li> <li>Two Rounds: <ul> <li>10 Rollouts</li> <li>10 Inchworms</li> <li>10 Hindu Pushups</li> <li>10 Spinal Rolls</li> </ul> </li></ul><p> </p><p>WOD 1: </p><ul> <li>Two Rounds: <ul> <li>3 Wall Climbs</li> <li>Bear Crawl</li> <li>3 Wall Climbs</li> <li>Bear Crawl</li> </ul> </li></ul><p>WOD 2: </p><ul> <li>20 Thrusters (85/55)</li> <li>4 Burpees</li> <li>16 Thrusters</li> <li>8 Burpees</li> <li>12 Thrusters</li> <li>12 Burpees</li> <li>8 Thrusters</li> <li>16 Burpees</li> <li>4 Thrusters</li> <li>20 Burpees</li></ul><p> </p>
"WOD April 17, 2012"
urn:tag:tctotalcrossfit,645
2012-04-17T09:59:29-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>Run 5 Laps</li> <li>Row 1000 meters</li> <li>Two Rounds: <ul> <li>10 Rollouts</li> <li>10 Inchworms</li> <li>10 Hindu Pushups</li> <li>10 Spinal Rolls</li> </ul> </li></ul><p>WOD 1 - FOR TIME: </p><ul> <li>10 Rounds: <ul> <li>5 Squats</li> <li>5 Ring Dips</li> <li>5 Pullups</li> </ul> </li></ul><p>WOD 2 - FOR TIME: </p><ul> <li>Reps of 50-40-30-20-10 <ul> <li>Lunges</li> <li>Pushups</li> <li>Situps</li> <li>Double Unders</li> </ul> </li></ul><p> </p>
"WOD April 16, 2012"
urn:tag:tctotalcrossfit,643
2012-04-16T10:21:21-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>100 Jumping Jacks</li> <li>100 Double Unders</li> <li>100 Squats</li></ul><p>Skill: </p><ul> <li>8 Minutes, at the top of every minute: <ul> <li>Two Clusters, (155/115)</li> </ul> </li></ul><p>WOD - 20 Minute AMRAP: </p><ul> <li>Run one loop</li> <li>5 Bear Complex (135/95)</li> <li>5 Strict Pullups</li> <li>5 Handstand Pushups</li> <li>5 Pistols, each leg</li></ul><p> </p>
"WOD April 11, 2012"
urn:tag:tctotalcrossfit,633
2012-04-11T11:12:52-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><ul> <li>Run Three Laps</li> <li>Three Rounds: <ul> <li>10 Squats</li> <li>10 Burpees</li> <li>10 Jumping Squats</li> <li>10 Hindu Pushups</li> </ul> </li> <li>Row 500m</li></ul><p>Skill: Max Handstand Hold (x3)</p><p>WOD 1: </p><ul> <li>Reps of 10-9-8-7-6-5-4-3-2-1: <ul> <li>Kettlebell Overhead Swings</li> <li>Hand Release Pushups</li> </ul> </li></ul><p>WOD 2: </p><ul> <li>Reps of 10-9-8-7-6-5-4-3-2-1: <ul> <li>Hand Release Burpees</li> <li>30 Second Plank Hold after each set</li> </ul> </li></ul><p>WOD 3: </p><ul> <li>Reps of 10-8-6-4-2: <ul> <li>Pistols (each leg)</li> <li>Club Bell Squats</li> </ul> </li></ul><p> </p><p> </p>
"April 10, 2012"
urn:tag:tctotalcrossfit,626
2012-04-10T01:51:06-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><ul> <li>Run Three Laps: <ul> <li>Three Rounds:</li> <li>10 Squats</li> <li>10 Burpees</li> <li>10 Jumping Squats</li> <li>10 Hindu Pushups</li> </ul> </li> <li>500m Row</li></ul><p>Skill: </p><ul> <li>Squat / Snatch / Overhead Squat</li></ul><p>WOD: </p><ul> <li>Reps of 10-9-8-7-6-5-4-3-2-1: <ul> <li>Snatch</li> <li>Overhead Squat</li> </ul> </li> <li>Reps of 1-2-3-4-5-6-7-8-9-10: <ul> <li>Box Jumps</li> <li>Wall Balls</li> </ul> </li></ul><p> </p>
"WOD April 9, 2012"
urn:tag:tctotalcrossfit,619
2012-04-09T12:04:12-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>Run 3 Laps</li> <li>Three Rounds: <ul> <li>10 Squats</li> <li>10 Burpees</li> <li>10 Jumping Burpees</li> <li>10 Hindu Pushups</li> </ul> </li> <li>Row 500m</li></ul><p>WOD: </p><ul> <li>Three Rounds: <ul> <li>One Lap</li> <li>Max reps clean and jerk in one minute (95/65)</li> <li>Score (Time divided by reps)<br /> </li> </ul> </li> <li>At the Top of Each Minute, for Five Minutes: <ul> <li>2 Cleans (185/115)</li> <li>10 Speed Burpees<br /> </li> </ul> </li> <li>Five Rounds for Time: <ul> <li>Five Front Squats</li> <li>Five Chest to Bar Pullups</li> <li>Five Handstand Pushups</li> <li>20 Double Unders</li> </ul> </li></ul><p> </p>
"WOD April 6, 2012"
urn:tag:tctotalcrossfit,613
2012-04-06T11:44:25-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><ul> <li>Tabata: <ul> <li>Squats</li> <li>Overhead Squats</li> <li>Jumping Squats</li> <li>Jumping Lunges</li> </ul> </li></ul><p>Tabata WOD: </p><ul> <li>Alternate: <ul> <li>Handstand Hold</li> <li>Plank Hold</li> </ul> </li> <li>Alternate <ul> <li>Parallette bar pushups</li> <li>Parallette bar dips</li> </ul> </li> <li>Alternate <ul> <li>Handstand Pushups</li> <li>Squats</li> </ul> </li> <li>Alternate <ul> <li>Jumping Squats</li> <li>Wall Sit</li> </ul> </li></ul><p>WOD: </p><p>Reps of 15, 12, 9:</p><ul> <li>Dumbell Squat Cleans</li> <li>Ring Dips</li></ul><p> </p><p> </p>
"WOD April 5, 2012"
urn:tag:tctotalcrossfit,605
2012-04-05T01:54:33-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up:</p><ul> <li>Row 500m</li> <li>50 Jumping Jacks</li> <li>40 Situps</li> <li>30 Pushups</li> <li>20 Spinal Rolls</li> <li>10 Burpees</li> <li>3 Laps</li></ul><p>WOD 1 - April CrossFit Believe Competition </p><ul> <li>Three Rounds: <ul> <li>10 KB Swings (53/35)</li> <li>15 Burpees</li> </ul> </li> <li>1 Minute Rest</li> <li>Three Rounds: <ul> <li>20 Double Unders</li> <li>10 Toes to Bar</li> </ul> </li></ul><p>WOD 2 </p><ul> <li>Barbell Carry 400m</li> <li>Every 10 Steps, five squats, alternating between front and back squats</li> <li>10 Deadlift Penalty for dropping the bar</li></ul><p> </p>
"WOD April 3, 2012"
urn:tag:tctotalcrossfit,596
2012-04-03T09:10:33-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up:</p><ul> <li>Row 500m</li> <li>50 Jumping Jacks</li> <li>40 Situps</li> <li>30 Pushups</li> <li>20 Spinal Rolls</li> <li>10 Burpees</li> <li>3 Laps</li></ul><p>WOD: </p><ul> <li>Reps of 12 - 10 - 8 - 6 - 4 <ul> <li>Sumo Deadlift High Pull @ 1/2 Body Weight</li> <li>DB Snatch</li> </ul> </li> <li>Between Each Round: <ul> <li>1 Minute Jump Rope</li> <li>30 Second L Sit Hold</li> <li>5 Barbell Plank Rollouts</li> </ul> </li></ul><p>Burn Out: </p><ul> <li>50 Wall ball, high target</li></ul>
"WOD April 2, 2012"
urn:tag:tctotalcrossfit,590
2012-04-02T10:48:57-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><ul> <li>Row 500m</li> <li>50 Jumping Jacks</li> <li>40 Situps</li> <li>30 Pushups</li> <li>20 Spinal Rolls</li> <li>10 Burpees</li> <li>3 Laps</li></ul><p>Skills: </p><ul> <li>Overhead Squat</li></ul><p>The Nearly Impossible WOD: </p><p>20 Minutes, at the top of each minute: </p><ul> <li>Even Minutes <ul> <li>3 Overhead Squats (185/115)</li> </ul> </li> <li>Odd Minutes <ul> <li>2 Muscle ups or Muscle Up Transitions</li> <li>6 Pistols (3 per leg)</li> <li>24 Double Unders</li> </ul> </li></ul>
"WOD March 29, 2012"
urn:tag:tctotalcrossfit,579
2012-03-29T10:15:32-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up: </p><p>Five Rounds:</p><ul> <li>10 Jumping Jacks</li> <li>5 Burpees</li> <li>10 Situps</li> <li>5 Hindu Pushups</li></ul><p>Rollouts<br />Good mornings<br />Stretch</p><p>Skill: </p><ul> <li>Five Rounds - 20 Second Handstand Hold, 10 Seconds Rest</li> <li>10 Minutes, on the top of each minute, 2 Bear Complex</li></ul><p>Conan's Birthday WOD: </p><ul> <li>21 Deadlifts (275/225/155)</li> <li>One rope climb</li> <li>21 HSPU</li> <li>One rope climb</li> <li>15 Deadlifts</li> <li>One rope climb</li> <li>15 HSPU</li> <li>One rope climb</li> <li>9 Deadlifts</li> <li>One rope climb</li> <li>9 HSPU</li> <li>One rope climb</li></ul>
"WOD March 27, 2012"
urn:tag:tctotalcrossfit,576
2012-03-27T05:08:45-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up </p><p>Three Rounds: </p><ul> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Good Mornings</li> <li>5 Jumping Squats</li> <li>5 Hindu Pushups</li></ul><p>10 Wall Hu Squats</p><ul> <li>5 HSPU</li> <li>High Knee</li> <li>5 Man Makers</li> <li>Bear Crawl</li> <li>5 Wall Climb</li> <li>Shuffle</li></ul><p>Six Rounds For Time</p><ul> <li>1 Power Snatch (115/75)</li> <li>3 Squat Snatch</li> <li>6 Overhead Squats</li> <li>9 Bar - over Burpees</li></ul>
"WOD March 26, 2011"
urn:tag:tctotalcrossfit,573
2012-03-26T08:53:21-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><p>Three Rounds:</p><ul> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>5 Jumping Squats</li> <li>5 Hindu Pushups</li></ul><p>100 Double Unders</p><p>Burpees From Hell: </p><ul> <li>Five Rounds: <ul> <li>30 Second KB Squat Hold</li> <li>Burpees From Hell - <ul> <li>Squat, Hands Between Feet</li> <li>Legs into plank</li> <li>Two Pushups</li> <li>Roll up, Right Plank</li> <li>Two Pushups</li> <li>Roll up, Left Plank</li> <li>Two Pushups</li> <li>Six Mountain Climbers</li> <li>Two Pushups</li> <li>Jump, Clap</li> </ul> </li> </ul> </li></ul><p>WOD - 12 Minute Amrap</p><ul> <li>1 Clean and Jerk</li> <li>1 Burpee / Chest to Bar Pullup</li> <li>10 Double Unders </li> <li>2 Clean and Jerk</li> <li>2 Burpee / Chest to Bar Pullups</li> <li>20 Double Unders</li> <li>Countinue adding reps each round</li></ul>
"WOD March 24, 2012"
urn:tag:tctotalcrossfit,564
2012-03-24T07:42:07-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><p>Three Rounds: </p><ul> <li>Run one lap</li> <li>10 Sqwuats</li> <li>10 Pushups </li> <li>5 Jumping Squats</li> <li>5 Hindu Pushups</li></ul><p>100 Double Unders</p><p>Partner WOD: </p><p>One partner works, while the other holds, then switch: </p><ul> <li>30 Squats</li> <li>Squat Hold<br /> </li> <li>40 Pushups (HR)</li> <li>Plank<br /> </li> <li>30 Jack Knives</li> <li>Hold<br /> </li> <li>20 Ring Dips</li> <li>Lockout<br /> </li> <li>10 HSPU</li> <li>Handstand Hold</li></ul><p>Butcher Sled / Push / Pull</p>
"WOD March 23, 2012"
urn:tag:tctotalcrossfit,556
2012-03-23T07:25:49-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p><strong>Warm Up: </strong></p><ul> <li>Three Rounds: <ul> <li>Run one lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>5 Jumping Squats</li> <li>5 Hindu Pushups</li> </ul> </li> <li>100 Double Unders</li></ul><p><strong>WOD:</strong></p><ul> <li>Two Minutes each Station, then One Speed Round for Time: <ul> <li>Station One: <ul> <li>10 Burpees</li> <li>5 Double Squats Wallballs</li> </ul> </li> <li>Station Two: <ul> <li>10 Sumo Deadlift High Pull</li> <li>5 Overhead Squats</li> </ul> </li> <li>Station Three: <ul> <li>10 Ring Dips</li> <li>5 Dumbell Snatches</li> </ul> </li> </ul> </li></ul><p> </p>
"WOD March 21, 2012"
urn:tag:tctotalcrossfit,529
2012-03-21T02:54:46-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>Run to TART Trail</li> <li>Three Rounds: </li> <li>10 Squats</li> <li>10 Pushups</li> <li>5 Jumping Squats</li> <li>5 Hindu Pushups</li></ul><p>STRENGTH</p><ul> <li>Six minutes, two reps at the top of every minute, Clean and Jerk</li> <li>WIthin 10 Minutes, Find your 1RM Clean and Jerk</li></ul><p>WOD: </p><ul> <li>Run one lap</li> <li>20 Air Squats</li> <li>Run one lap</li> <li>20 Pushups</li> <li>Run one lap</li> <li>20 DB Thrusters</li> <li>Run one lap</li> <li>KB Farmers Carry</li> <li>Run one lap</li> <li>Walking Lunges</li></ul><p> </p>
"WOD March 15, 2012 - Games 12.4"
urn:tag:tctotalcrossfit,512
2012-03-15T11:18:34-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p><img width="600" height="448" src="http://www.impactfolios.com/tctotalcrossfit/22122/22122-259623-large.jpg" alt="" /></p><p>Warm Up:</p><ul> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>10 Overhead Squats</li> <li>10 Hindu Pushups</li> <li>10 Rollouts</li> <li>10 Drop Squat / Press</li> <li>10 Burpees</li> <li>10 Mountain Climbers</li></ul><p>WOD - Games Open WOD 12.4</p><p>12 MINUTE AMRAP:</p><ul> <li>150 Wallballs</li> <li>90 Double Unders</li> <li>30 Muscle Ups</li></ul><p>Total reps for score</p>
New images added to the gallery "WODs"
urn:tag:tctotalcrossfit,511
2012-03-15T11:16:35-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><img width=200 src=http://www.impactfolios.com/tctotalcrossfit/22122/22122-259623-large.jpg> Photos from some of our workouts. Every day is something different!
"WOD March 14, 2012"
urn:tag:tctotalcrossfit,508
2012-03-14T04:52:29-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>10 Overhead Squats</li> <li>10 Hindu Pushups</li> <li>10 Rollouts</li> <li>10 Drop Squat / Press</li> <li>10 Burpees</li> <li>Something else</li></ul><p>WOD - CORE</p><ul> <li>Tabata 30/10 x 3 <ul> <li>Weighted Situp</li> <li>Russian Twist</li> <li>Rollouts</li> <li>GHD</li> <li>Bench / Leg Lift</li> <li>Wall Ball Ab Toss</li> </ul> </li> <li>Group Fun <ul> <li>Wipers</li> <li>Crunches</li> <li>Flutter Kicks</li> <li>Scissors</li> <li>Candlesticks</li> <li>Leg Circles</li> <li>Jack Knives</li> <li>Star Situps</li> <li>Split Jack Knife</li> <li>Side Plank</li> <li>Walkouts</li> <li>More Planks</li> </ul> </li> <li>Partner Fun <ul> <li>Leg toss - Two Minutes</li> <li>Situps - Two Minutes</li> </ul> </li></ul><p> </p>
"WOD March 10, 2011"
urn:tag:tctotalcrossfit,500
2012-03-10T11:39:07-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>10 Overhead Squats</li> <li>10 Hindu Pushups</li> <li>10 Rollouts</li> <li>10 Burpees</li> <li>10 Mountain Climbers</li></ul><p>WOD: </p><ul> <li>3 Rounds Tabata (30 on / 10 rest), Then 1 Speed round of 10 reps each: <ul> <li>Row </li> <li>Sledgehammer Swings</li> <li>Atlas Stone Cleans</li> <li>Plank Rollouts</li> <li>Muscle Up Progressions</li> <li>One Legged Box Squats</li> <li>Sandbag Cleans</li> <li>Weighted GHB</li> </ul> </li></ul>
"WOD March 8, 2011 - Games WOD 12.3"
urn:tag:tctotalcrossfit,486
2012-03-08T10:53:56-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm up:</p><ul> <li>Two Rounds:</li> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>10 OHS</li> <li>10 Hindu Pushups</li> <li>10 Roll Outs</li> <li>10 Drop Squat / Overhead press</li></ul><p>STRETCH</p><p>Games WOD 12.3:</p><ul> <li>18 MINUTE AMRAP - Reps for score: <ul> <li>15 Box Jumps (24/20)</li> <li>12 Push Press (115/75)</li> <li>9 Toes To Bar</li> </ul> </li></ul>
"WOD March 6, 2012"
urn:tag:tctotalcrossfit,477
2012-03-06T12:40:16-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm UP </p><p>Two rounds: </p><ul> <li>Run 1 Lap</li> <li>10 Squats</li> <li>10 Pushups</li> <li>10 Hindu Pushups</li> <li>10 Overhead Squats</li> <li>10 Rollouts</li> <li>10 Jumping Squats</li></ul><p>Strength: </p><ul> <li>Four Rounds: <ul> <li>Max Reps Bodyweight Bench Press</li> <li>Max Reps Pullups</li> </ul> </li></ul><p>WOD:</p><ul> <li>3 / 4 Rounds: <ul> <li>10 Overhead Squats</li> <li>10 Wall Balls</li> <li>10 OH Swings</li> <li>10 Box Jumps</li> <li>50 Double Unders</li> </ul> </li></ul><p> </p>
"WOD February 28, 2011"
urn:tag:tctotalcrossfit,463
2012-02-28T11:55:37-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><p>Two rounds:</p><ul> <li>Run One Lap</li> <li>50 Double Unders</li> <li>10 Pushups</li> <li>10 Situps</li> <li>10 Squats</li> <li>10 OHS</li> <li>1 Minute KB Squat / Hold</li></ul><p>Strength: </p><ul> <li>Squat Clean 3-3-2-2-1-1</li></ul><p>WOD: </p><ul> <li>Four Rounds, 3 Minute AMRAP, 1 Minute rest between AMRAP Rounds <ul> <li>3 Power Clean (155/135)</li> <li>6 HR Pushups</li> <li>9 Squats</li> </ul> </li></ul><p> </p>
"WOD February 23, 2012 - Games 12.1"
urn:tag:tctotalcrossfit,437
2012-02-23T10:29:49-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>3 Rounds:</li> <li>Run 1 Lap</li> <li>10 Pushups</li> <li>10 Situps</li> <li>10 Squats</li> <li>10 OH Squats</li> <li>1 Minute KB Squat Hold</li></ul><p>WOD - GAMES WOD 12.1</p><ul> <li>7 Minute AMRAP: <ul> <li>Burpees, jumping to 6" above max reach, body to floor. </li> <li>Total reps as score</li> </ul> </li></ul>
"WOD February 22, 2012"
urn:tag:tctotalcrossfit,435
2012-02-22T08:39:36-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>3 Rounds: </li> <li>Run 1 Lap</li> <li>10 Pushups</li> <li>10 Situps</li> <li>10 Squats</li> <li>10 OH Squats</li> <li>1 Minute KB Squat Hold</li></ul><p>WOD: </p><ul> <li>20 HSPU Buy In</li> <li>21-15-9: <ul> <li>Overhead Squats</li> <li>KB Overhead Swings</li> </ul> </li> <li>50 Pistols</li></ul><p>FUN:</p><ul> <li>Ten Reps: </li> <li>Knees to Elbows</li> <li>Toes to Bar</li> <li>Chest to Bar</li></ul>
"WOD February 21, 2012"
urn:tag:tctotalcrossfit,427
2012-02-21T04:28:18-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up: </p><ul> <li>20 Burpees</li> <li>15 Cross-body Mountain Climbers</li> <li>15 Prisoner Power Jump</li> <li>15 Ab Pike</li> <li>12 Lunge Jumps</li></ul><p>Stretch</p><p>10 Warmup Excercises</p><p>WOD</p><ul> <li>50 Pullups</li> <li>30 DB Thrusters</li> <li>50 Pushups</li> <li>30 DB Alt One-arm Presses, in squat</li> <li>50 Situps</li> <li>30 Club Bell Squats</li> <li>50 Squats</li> <li>30 Weighted Lunges</li></ul><p> </p>
"WOD February 14, 2012"
urn:tag:tctotalcrossfit,398
2012-02-14T09:12:14-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>Run Three Laps</li> <li>Two Rounds: <ul> <li>5 Inchworm / Squat / Pushups</li> <li>5 Hindu Pushups</li> <li>5 Inchworm / Plank</li> <li>5 Jack Knives</li> <li>5 Spinal Rolls</li> <li>5 OH Squats / Rollouts</li> </ul> </li></ul><p>Skill</p><ul> <li>10 Rounds: <ul> <li>10 Second Handstand Hold</li> <li>10 Squats<br /> </li> </ul> </li> <li>Reps of 12, 10, 8, 6, 4, 2: <ul> <li>One Arm Pushups</li> <li>Pistols</li> </ul> </li></ul><p>WOD: </p><ul> <li>5 Rounds: <ul> <li>5 Dips</li> <li>5 Thrusters</li> <li>5 Knees to Elbows</li> <li>5 Deadlifts</li> <li>5 OH KB Swings</li> <li>5 Pull Ups</li> </ul> </li></ul><p> </p>
"WOD February 13, 2012"
urn:tag:tctotalcrossfit,394
2012-02-13T08:18:54-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>Run Three Laps</li> <li>Two Rounds: <ul> <li>5 Inchworm / Squat / Pushups</li> <li>5 Hindu Pushups</li> <li>5 Inchworm / Plank</li> <li>5 Jack Knives</li> <li>5 Spinal Rolls</li> <li>5 OH Squats / Rollouts</li> </ul> </li></ul><p>Skills</p><ul> <li>3 Sets, Tabata Kettlebell Squat / Hold</li></ul><p>WOD 1:</p><ul> <li>Reps of 15 / 12 / 9 (95# / 65#) <ul> <li>Overhead Squats</li> <li>Bar over Burpees</li> </ul> </li></ul><p>WOD 2:</p><ul> <li>Five rounds of:</li> <li>In one minute: <ul> <li>5 Squat Cleans (135/95)</li> <li>Max Box Jumps in the remaining time alloted</li> <li>One minute rest</li> </ul> </li> <li>Score by total box jumps</li></ul><p> </p>
"WOD February 11, 2012"
urn:tag:tctotalcrossfit,392
2012-02-11T06:45:15-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up:</p><ul> <li>Run 7 Laps</li> <li>Row 250m</li> <li>20 Squats</li> <li>25 Pull ups</li> <li>20 Hindu Pushups</li> <li>Stretch</li></ul><p>WOD:</p><ul> <li>3 Minutes: 1 KB OH Swing, 2 DB Clean and Press, 3 Burpees</li> <li>3 Minutes: 3 KB OH Swing, 2 Burpees, 3 DB Clean and Press</li> <li>1 Minute Rest</li> <li>6 Minutes: 9 KB OH Swings, 6 Hindu Pushups, 3 Burpees</li> <li>1 Minute Rest</li> <li>10 Pullups, 6 Pass throughs, 3 Pushups</li> <li>Sprints in the Gym</li></ul><p> </p>
"WOD February 6, 2012"
urn:tag:tctotalcrossfit,369
2012-02-06T08:04:55-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p>Warm Up</p><p>3 Rounds: </p><ul> <li>10 Jumping Jacks</li> <li>10 Squats</li> <li>10 Push Ups</li> <li>10 Jumping Squats</li> <li>10 Burpees</li> <li>10 Hindu Pushups</li></ul><p>Strength: </p><ul> <li>Move 5,500 / 4,500 lbs<br /> <ul> <li>Movements: </li> <li>Power Clean</li> <li>Front Squat</li> <li>Push Press / Push Jerk</li> </ul> </li></ul><p>WOD</p><ul> <li>30 Wall Balls</li> <li>3 Butcher Press</li> <li>30 Burpee / Box Jump</li> <li>20 Wall Balls</li> <li>2 Butcher Press</li> <li>20 Burpee / Box Jump</li> <li>10 Wall Balls</li> <li>1 Butcher Press</li> <li>10 Burpee / Box Jump</li></ul><p> </p>
"WOD February 4, 2012"
urn:tag:tctotalcrossfit,364
2012-02-05T01:42:07-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p> Warm up:</p><ul> <li>1 Lap</li> <li>10 Squats</li> <li>10 Good mornings</li> <li>10 Roll outs</li> <li>10 Jumping squats</li></ul><p>WOD:</p><p>Two person teams. As many sets as possible in 50 minutes.</p><ul> <li>100 Squats - 135/95</li> <li>100 Hammer swings</li> <li>100 Kettlebell overhead swings - green/yellow</li> <li>100 Box jumps</li> <li>100 Burpees</li> <li>100 Push press - 95/55</li> <li>100 GHD Sit ups</li> <li>100 Wall balls - 20/14</li> <li>100 Double unders</li> <li>100 Sumo deadlift high pulls - 95/55</li> <li>100 Hand release push ups</li> <li>100 Ring dips</li> <li>100 Calorie row</li> <li>100 Sit ups</li> <li>100 Walking lunges - 45/25</li> <li>100 Handstand push ups</li></ul>
"WOD February 3, 2012"
urn:tag:tctotalcrossfit,363
2012-02-05T01:38:16-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p class="p1">Warm up:</p><ul> <li>1 lap</li> <li>10 Squats</li> <li>10 Good mornings</li> <li>10 Roll outs</li> <li>10 Jumping squats</li> <li>3x</li></ul><p class="p1">Skill:</p><ul> <li>Every minute on the minute for 10 minutes<br /> <ul> <li>1 Deadlift - 135/95</li> <li>1 Clean and jerk - 135/95</li> <li>3 Bar over burpees</li> </ul> </li></ul><p class="p1">WOD:</p><ul> <li>5 Rounds for time <ul> <li>12 Deadlifts - 225/185</li> <li>10 Pull ups</li> <li>8 Clean and jerks - 135/95</li> <li>10 Knees to elbows</li> </ul> </li></ul>
"WOD February 2, 2012"
urn:tag:tctotalcrossfit,357
2012-02-02T08:48:45-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p> Warm up:</p><ul> <li>3 rounds <ul> <li>Run 1 Lap</li> <li>10 Ab combos (1 Jackknife, 1 Split jackknife, 1 Star sit up)</li> </ul> </li></ul><p>WOD:</p><p>Couplet 1</p><ul> <li>Handstand push ups </li> <li>Pistols <ul> <li>10 and 2, 8 and 4, 6 and 6, 4 and 8, 2 and 10</li> </ul> </li> <li>Weighted lunge to double doors</li> <li>Walk back with dumbbells overhead</li></ul><p>Couplet 2</p><ul> <li>Weighted sit up with kettlebell</li> <li>Toe to bar <ul> <li>10 and 2, 8 and 4, 6 and 6, 4 and 8, 2 and 10</li> </ul> </li> <li>Weighted lunge to double doors</li> <li>Walk back with dumbbells overhead</li></ul><p>Extra Credit:</p><p>Annie</p><p> </p><ul> <li>50 Double unders</li> <li>50 Sit ups</li> <li>40 Double unders</li> <li>40 Sit ups</li> <li>30 Double unders</li> <li>30 Sit ups</li> <li>20 Double unders</li> <li>20 Sit ups</li> <li>10 Double unders</li> <li>10 Sit ups</li></ul><p> </p><p> </p><p> </p><p> </p><p> </p>
"WOD February 1, 2012"
urn:tag:tctotalcrossfit,351
2012-02-01T11:43:37-04:00
<i><a href=http://www.impactfolios.com/>via ImpactFolios.com</a></i> - <BR><p> Warm up:</p><ul> <li>3 rounds</li> <li>Run Lap</li> <li>10 Ab Combos (1 Jackknife, 1 Split jackknife, 1 Star sit-up)</li></ul><p>Conditioning:</p><ul> <li>10 rounds<br type="_moz" /> <ul> <li>10 Squats</li> <li>20 second squat hold</li> </ul> </li> <li>10 rounds <ul> <li>10 Push ups</li> <li>20 second plank</li> </ul> </li></ul><p>WOD:</p><ul> <li>1 Clean and jerk 1st minute - 135/95</li> <li>2 Clean and jerks 2nd minute</li> <li>3 Clean and jerks 3rd minute</li> <li>Continue until failure.</li></ul><p> </p>