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10/19/2018

9/6/2018

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3 Rounds for Time
10 Clean and Jerks 135/95
400m Run





​
10/18/2018
​Strength
Back Squat
3 sets of 5

Conditioning
12 min AMRAP
15 KB Swings 53/35
30 Abmat Sit-Ups
45 Air Squats






​
10/17/2018
​5 Min AMRAP
Buy In: 35/25 Cal Assault Bike/Row
12 Deadlifts 185/135
12 Lateral Barbell Burpees

*Rest 5 minutes

5 Min AMRAP
Buy In: 25/20 Cal Assault Bike/Row
9 Deadlifts 225/155
9 Lateral Barbell Burpees

*Reat 5 minutes

5 Min AMRAP
Buy In: 15/10 Cal Assault Bike/Row
6 Deadlifts 275/185
6 Lateral Barbell Burpees





​
10/16/2018
21-18-15-12-9
:
Wallballs 20/14
Pull Ups
Cal Row
200m Run*

*After each round. 5 Total runs.






​
10/15/2018
​AMRAP 15 min
60 Double Unders
20/15 Cal Assault Bike/Row
10 Push Jerks 165/115






​
10/12/2018
​Front Pause Squat
Build to a heavy single. 5 seconds down. 3 second pause in the bottom.


“Nine Yards”
AMRAP 12 Min
3 Thrusters 95/65
3 Toes to Bar
3 Cal Bike/Row
6 Thruster
6 Toes to Bar
6 Cal Bike/Row
9 Thrusters
9 Toes to Bar
9 Cal Bike/Row

*Go up by 3’s until time expires



​
10/11/2018
​With a Partner

For Time

70/50 Cal Row
100 Sit Ups
60 DB Ground to Shoulder (DB in each hand) 50/35
100 Sit Ups
70/50 Cal Row


​





10/10/2018
​Run Wild
3 Rounds for Time
600m Run
21 Hang Squat Snatches 75/55






​
10/9/2018
​Power Clean
Build to a heavy touch and go 5 Rep


Part 1
AMRAP 3 min
9/6 Cal Bike
9 Power Cleans 115/85

Rest 3 min

Part 2
AMRAP 3 min
9/6 Cal Bike
7 Power Cleans 135/95

​Rest 3 min

Part 3
AMRAP 3 min
9/6 Cal Bike
5 Power Cleans 155/105







10/8/2018
​Dirty Thirty
For Time:
30 Box Jumps 24/20
30 Chest to Bar
30 KB Swings 53/35
30 Front Squats 115/85
30 Toes to Bar
30 Push Press 115/85
30 Deadlifts 115/85
30 Wall Balls 20/14
30 Burpees
30 Double Unders





​
10/5/2018
​For Time
2k Row
150 Double Unders
10 Rounds of Cindy


*1 Round of Cindy equals:
5 Pull Ups
10 Push Ups
15 Air Squats

​




10/4/2018
​Every 90 seconds x 7
7 DB Strict Press
7-6-5-4-3-2-1 Deadlifts

* Build to a heavy single Deadlift

then

1 Mile Run






​
10/3/2018
​5 Rounds
1 minute Wallball 20/14
1 minute Dumbell Snatches 50/35
1 minute Cal Bike
1 minute Rest





​
10/2/2018
​For Time
800m Run
21 Power Cleans 155/105
400m plate run 45/35
21 Burpee Box Jump Overs 24/20







​
10/1/2018
​Overhead Squat
Build to a heavy single

Snatch Balance
Build to a heavy single

Snatch
Build to a heavy single





​
9/28/2018
​Heartburn
For Time
1 mile run
then
10 Rds
Bergeron Beep Test
7 Thrusters 75/55
7 Pull Ups
7 Burpees



​

9/27/2018
​AMRAP 14
1 Power Snatch 135/95
2 OHS 135/95
3 Power Clean and Jerks 135/95
40 Double Unders






​
9/26/2018
​Strength
Push Press
Build to a heavy set of 10

Metcon
AMRAP 12
2 Push Press 115/85
2 T2B
2 Box Jump Overs 24/20
4 Push Press
4 T2B
4 Box Jump Overs
...
Up by 2 Reps until time is finished






​
9/25/2018
​30-20-10
KB Swings 53/35
Cal Bike

Directly Into...

10-20-30
Deadlifts 135/95
Cal Row

Women complete 21-15-9 / 9-15-21 Cals on machines








​
9/24/2018
​Strength
5-5-5
Front Squat

Metcon
For Time
1,000m Run
40 Pull Ups
30 Front Squats 135/95
20 Bar Facing Burpees




​
9/21/2018
​For Time
200m Run
21 Power Snatch 95/65
200m Run
21 Overhead Squat 95/65
200m Run
15 Power Snatch
200m Run
15 Overhead Squat
200m Run
9 Power Snatch
200m Run
9 Overhead Squat




​

9/20/2018
​AMRAP 18 Minutes
30/21 Cal Bike
30 Abmat Sit-ups
20 DB/KB Box Step Ups (20” Box for both Men and Women)








​
9/19/2018
​Gwen
Clean and Jerk 15-12-9

*Touch and go at floor only. Even a Re-grip off the floor is a foul. No Dumping. Use same load for each set. Rest as needed between sets.




​
9/18/2018
​For Time
400m Run
50 Double Unders
15 T2B
15 Pull Ups
400m Run
50 Double Unders
12 T2B
12 Pull Ups
400m Run
9T2B
9 Pull Ups




​
9/17/2018
​Teams of 3
0:00-5:00 - Max Fronts Squats
5:00-10:00 - Max Cal Row
10:00-13:00 - Rest
13:00-18:00- Back Squat
18:00-23:00- Max Cal Bike

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61- AMRAP(155/105)

Back Squats
0-30 Reps (155/105)
31-60 Reps (185/135)
61- AMRAP (225/155)






​
9/14/2018
​Metcon
“1/2 Adderall”
0:00-8:00 - 800m Run, Max Clean and Jerks 135/95
8:00-11::00 - Rest
11:00-16:00 - 400m Run, Max Power Snatch 115/75
16:00-19:00 Rest
19:00-22:00 - 200m Run, Max Thruster 95/65

*Score is total reps completed



​

9/13/2018
​3 Rounds
500m Row
12 Burpees
21 Box Jumps 24/20





​
9/12/2018
​Strict Press
Heavy set of 1

Push Press
Heavy set of 3

Push Jerk
Heavy set of 5


Metcon
AMRAP 8 min
7/5 Cal Assault Bike
10 Wallball 20/14



​
9/11/2018
​Deadlift
Build to a heavy set of 3

Metcon
For Time
1 Mile Run
100 Double Unders
30 Deadlifts 185/135
800m Run
50 Double Unders
20 Deadlifts
400m Run
25 Double Unders
10 Deadlifts






​
9/10/2018
​Turkish Get Up
Build to a moderate load on each arm

Then

3 Rounds For Time
400m Run
20 Alternating Dumbell Snatches 50/35
15/10 Cal Assault Bike





​
9/7/2018
​3 rounds for time
500m row
400m run
rest 3m between rounds
score is total time including rest
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