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50 by 5’s

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CrossFit TFA – CrossFit

Inspiration

“You can’t cross the sea merely by standing and staring at the water.”

-Rabindranath Tagore

Warm-up

Warm-up (No Measure)

I. Dynamic

II. 3 Rounds

5 Wall Squats

1 Pushup as slow as possible

1 Ring Row/Pullup as slow as possible

Metcon

FIT: Metcon (Time)

Complete 50 reps of each movement in sets of 5:

Pushups

Pullups

Wallballs 20/14
*21 minute cap*

complete 10 sets of 5 of each movement. if you break before a multiple of 5 that set does not count. complete all 50 reps before moving to next movement. you may rest as needed.

The goal is to balance your work:rest ratio so you don’t reach your threshold too soon and fail sets. To beat the time cap you need to average just over 7 reps per minute. Crush It!!!

PER: Metcon (Time)

Complete 50 reps of each movement in sets of 5:

Ring Dips

Strict Pullups

Wallballs 20/14 11ft/10ft
*21 minute cap*

complete 10 sets of 5 of each movement. if you break before a multiple of 5 that set does not count. complete all 50 reps before moving to next movement. you may rest as needed.

The goal is to balance your work:rest ratio so you don’t reach your threshold too soon and fail sets. To beat the time cap you need to average just over 7 reps per minute. Crush It!!!

Mobility

ROMWOD or

Lower Body:

Twisted Lizard

Frog

Upper Body:

Archer

Childs Pose

News

Kids Club T-shirt order at the front desk!!!


Front/Back of the new TFA Kids Club shirt!

Under Lunge Crawl

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CrossFit TFA – CrossFit

Inspiration

“Impossible is a word to be found only in the dictionary of fools.”

-Napoleon Bonaparte

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. Shoulder Activation drills

-10 Passthroughs

-10 Pull Aparts

-10 T-Pushups

-10 Dive Bombs

Skill

Handstand Walk Progressions (No Measure)

Progress though drills to highest level:

1. Bear Crawl 20m

2. Around the World (2 ea direction)

3. 3-5 Wall Walks

4. 8-10 Kick-ups

5. Box Walk

6. 20 seconds HS Hold (work towards freestanding)

7. 20 reps Shoulder Touches (work towards freestanding)

8. HS Walk to wall

-3 feet from wall. land in control.

-6 feet from wall. land in control.

9. HS Walk

-1 mat length. land in control.

-2 mat lengths. land in control.

-3 mat lengths. land in control

-add in corners and climbs

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

100 Single Unders

100ft Walking Lunge

100ft Bear Crawl

PER: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

50 Double Unders

100ft Walking Lunge

50ft Handstand Walk

Mobility

ROMWOD or

Lower Body:

Half Saddle and Pigeon

Upper Body:

Childs Pose, Thread the Needle, and Twisted Cross

Mojo

By: 0

CrossFit TFA – CrossFit

Warm-up

General Warmup (No Measure)

1 length

-punt kicks

-foot grabs

-high knees

-butt kicks

-carioca (and back)

– duck walk

-inchworms

-spiderman

Skill: Practice movements in WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

4 Burpee Box Overs 24/20

8 Goblet Squats 53/35

12 Lateral Touches
*complete full round then switch

Mobility

ROMWOD directly after class today. #swoleandflexy

15.4

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CrossFit TFA – CrossFit

Inspiration

“Jump, and you will find out how to unfold your wings as you fall.”

-Ray Bradbury

Warm-up

Warm-up (No Measure)

I. Dynamic

II. HSPU progression (7 minutes to practice)

-pike

-box hspu

-wall negatives

-hspu

III. 7 minutes to build to a heavy Clean

*does not need to be max out

Metcon

FIT: Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:

3 push presses 95/65

3 cleans 95/65

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

PER: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Mobility

We will have ROMWOD at 5pm and after the 530pm session.

Side to Side

By: 0

CrossFit TFA – CrossFit

Inspiration

“I am a slow walker, but I never walk back.”

-Abraham Lincoln

Warm-up

Warm-up (No Measure)

Game Day/ROMWOD

Metcon

Metcon (No Measure)

4 Rounds

1 minute max Side Waves Battling Rope

rest 1 minute

4 Rounds

1 minute max Calorie Row

rest 1 minute

4 Rounds

1 minute max Calorie Bike

rest 1 minute
no score just go hard!

News

Please have all shirt orders and money in by Friday #blingbling

w5d2

By: 0

CrossFit TFA – CrossFit

Warm-up

General Warmup (No Measure)

1 length

-punt kicks

-foot grabs

-high knees

-butt kicks

-carioca (and back)

– duck walk

-inchworms

-spiderman

Skill: Practice movements in WOD

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Wild Dog

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CrossFit TFA – CrossFit

Inspiration

“We make a living by what we get, but we make a life by what we give.”

-Winston Churchill

Warm-up

Warm-up (No Measure)

I. Dynamic

II. 3 Rounds

5 Wall Squats

8-10 Pushups

3 Box Jumps (progressing)

III. begin warming up Back Squats

Weightlifting

Metcon (Weight)

3 Rounds

8 Back Squat (2111 tempo)

*same weight across

10 Dumbbell Strict Press

5 Box Jumps
use 60-7-% of 1RM or 6-7 RPE. focus today is volume rather than just the load. you may increase the height of the jumps each round.

Cashout

Coaches/Class choice

Hollow Annie

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CrossFit TFA – CrossFit

Inspiration

“There are no traffic jams along the extra mile.”

-Roger Staubach

Warm-up

Warm-up (No Measure)

I. Dynamic

II. Tabata Intervals (8 alternating rounds)

Plank

Double Unders/Single Unders

III. 2 Rounds

10 Passthroughs

10 Band Pull Aparts

5 Kips

Skill

FIT: Metcon (4 Rounds for reps)

4×5 Strict Pullups
*10 minute cap. Rest as needed. Add weight if needed. Scale to banded or ring rows.

PER: Metcon (7 Rounds for reps)

7 minute EMOM

5 Strict Pullups
*add weight if needed. Scale to banded or ring rows.

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Hollow Rocks
3:1 singles

Mobility

ROMWOD or

Calf and Shoulder MOB

3 Rounds

-Downward Facing Dog 1 min

-Seal/Sphinx 1 min

-Childs Pose 1 min

Loading…

By: 0

CrossFit TFA – CrossFit

Inspiration

“Wherever you go, go with all your heart.”

-Confucius

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. Lower Body Primer

30 second Deep Squat Hold

10 Good Mornings (barbell)

15 second Samson Stretch (ea side)

III. 7 minutes to build to a 5 rep DL (heavier than you will use in metcon)

Metcon

FIT: Metcon (Time)

50/35 Calorie Bike

40 Situps

30 Bar Facing Burpees

20 Deadlifts 185/125

PER: Metcon (Time)

50/35 Calorie Bike

40 Weighted Situps 20/14

30 Bar Facing Burpees

20 Deadlifts 225/155

Mobility

ROMWOD or Lower Body MOB: 2 min each of

-Seated Straddle

-Figure Four (both sides)

-Crossover (both sides)

Toymaker

By: 0

CrossFit TFA – CrossFit

Warm-up

General Warmup (No Measure)

1 length

-punt kicks

-foot grabs

-high knees

-butt kicks

-carioca (and back)

– duck walk

-inchworms

-spiderman

Skill: Practice movements in WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2, alternate 1 minute rounds for max reps of:

(4 cycles total)

Calorie Row

Pushups

Wallballs 20/14
*1 person works 1 minute, the other rests, then switch. once both teammates have completed 1 minute of the movement you will move to the next station. complete 4 total cycles of the triplet.

News

***TONIGHT***

#TRUEFAM Thanksgiving at 5pm. Hope to see everyone here!

https://www.facebook.com/events/140737726648516/

__________

Bling T-shirt and 3/4 sleeves Sign-up sheet at the front desk. They were so popular we had to make another order! Order will go out Friday Dec. 8th. Get on it!