CrossFit WOD, July 2, 2019

Tuesday
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN JULY!

It's getting hot in here because you're bringing the HEAT! Keep up the awesome work in the gym, and enjoy your birthday!

Warm-up
Warm-up
3 Rounds with a single light DB…

3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal Row

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Handstand Push-up Development

Workout
Metcon (Time)
ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time

Immediately into…

FOR TIME*
35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.
Metcon
"SUNS OUT, GUNS OUT"

3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl

-Rest as Needed b/t Sets-

CrossFit WOD, July 1, 2019

Monday

Warm-up
Warm-up
1:00 Pigeon Pose Each side
1:00 Frog Stretch Each Side

Into…
AMRAP x 6 MINUTES
:30 Bike (Moderate)
5/5 Single Arm RKBS
5/5 KB Bent Over Row
10 Alt. Goblet Cossack Squats

Strength
Back Squat (5×5 (30×1))
Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
20/15 Cal Bike
12 Strict Pull-ups

-15:00 Hard Cap-

CrossFit WOD, June 29, 2019

Triple 7’s

Warm-up
Warm-up
400m as a class.

Into…

CHIPPER WARM-UP
(10 Minute Time-Cap)
20 Up-Downs
20 Medicine Ball Front Squats
20 V-Ups / Tuck-Ups
20 Medicine Ball Push Press
20 Mountain Climbers (each side)
20 Medicine Ball Thrusters

Workout
Metcon (AMRAP – Rounds and Reps)
"TRIPLE 7s"

ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES
100m Run
7 Wall Balls (20/14)
7 Toes to Bar

Score is total wall balls + toes to bar + rounds/reps on AMRAP

Athlete Highlight: Molly Harper

Tell us your TFA story…
What brought you in? Amelia invited me one day when I was volunteering at church. I was complaining about how boring my gym was, and she said I should try it. I told her I would have to lose some weight before I came!
When did you know you loved it? Day 1

It can turn a crappy day into a great one. I love the community, the coaches, and the competition!

Molly Harper
Molly before she started at TFA.
Present day Molly with her husband Mick.
Super strong! Nice Deadlift!
Power Cleans…her favorite!

Name: Molly Harper

Age: 35

Occupation: Office Director at The Tree Church

Favorite lift: Power Clean

Favorite WOD: Grace or Filthy Fifty

What was the last WOD you cherry picked? Two Fridays ago- 14 cal row and 15 burpee emom, hard pass

How much weight have you lost? Honestly, only about 15 pounds, but my body comp is a little different .
What all can you do now that you couldn’t before you started? Ha! This is a long list!

What do you enjoy outside of the gym? Hanging out with my family and eating ice cream on the weekends

What did you want to be when you were 10 years old? Preschool Teacher . . Yikes

How has TFA improved your life? It can turn a crappy day into a great one. I love the community, the coaches, and the competition! There is something really satisfying about that stupid gold badge by your name when you get a PR!

One thing you’d say to someone thinking about starting CrossFit? Just try it, and don’t quit just because you’re sore!

Molly loves to lift! There just isn’t enough collar space for all her weights 😉
Molly once won a TFA gym challenge involving Farmers Carries!
The High Fives and Hugs after a tough WOD.
Heavy Weights & Fast Runs!

CrossFit WOD, June 28, 2019

11.2

Warm-up
Warm-up
AMRAP X 7 MINUTES
5 Inchworms
10 Alt. Step-ups
10 Empty BB Single Leg RDL’s
10 Alt. Cossack Squats
10 BB Good Mornings
5/5 Runner’s Lunge with a Twist

Strength
Sumo Deadlift (5×5 (30X1))
Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

Workout
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
9 Deadlifts 205/135
12 Handstand Pushups
15 Box Jumps 24/20

CrossFit WOD, June 27, 2019

Farmer Cardio

Warm-up
Warm-up
3 Rounds
Partner Warm-up

P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes

P2…AMRAP of:
10 DB Strict Press
10 DB Hammer Curls
10 Tricep Kickbacks

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

FOR TIME*
150 Cal Bike
600m KB Farmer Carry (70/53)
150 Cal Row

30:00 Hard Cap

*P1 works while P2 rests. Partners walk the 600m together switching as needed.

Optional Finisher
Metcon
"BEACH BODY ABS"

3 SETS
30 Heel Taps Over KB
30 Bicycle Crunches

CrossFit WOD, June 26, 2019

Fran

Warm-up
Warm-up
4 Rounds (10:00 CAP)
40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs

15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Strength
Squat Clean (8×2)
EVERY 1:30 FOR 8 SETS
2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across

Workout
Metcon (Time)
21-15-9
Thrusters 75/55
Ring Rows (straps vertical)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit WOD, June 25, 2019

Tuesday

Warm-up
Warm-up
Line Drills!

Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down
Warm-up
5:00 Foam Rolling*

*Focus on hip flexors and calves

CrossFit WOD, June 24, 2019

Monday

Warm-up
Warm-up
2 ROUNDS
:30 Bike
10 Kip Swings
5 Ring Rows*
5 BB Strict Press
10 Hollow Rocks

*no false grip

Extended Warm-up
Warm-up
FOR QUALITY

3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 Jerks (115/75)|(95/65)
5 Muscle-Ups
25/20 Cal Bike

15:00 Hard Cap

CrossFit WOD, June 23, 2019

Sunday

Warm-up
Warm-up
4 Rounds, increasing effort on the run each round…

-Toe walk 25’
-Heel walk 25’
-High knees 25’
-Butt kickers 25’
-Side shuffle 25’
-Broad jump 25’
-100m run

Round 1 – 25%
Round 2 – 50%
Round 3 – 75%
Round 4 – 90%

Metcon
Metcon
RECOVERY WORKOUT

AMRAP x 24 MINUTES
600m Run (EASY)
1:00 Plank Hold
400m Run (MODERATE)
:45 Sit-ups
200m Run (HARD)
:30 Bar Hang*

*Tuck or L-Position Optional

No tracking score for the recovery style effort. Move, sweat, and have fun!

Optional Finisher
Metcon
"RUMP PUMP"

NOT FOR TIME
200m Walking Lunge