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November 2016

October 2016


Tuesday, Nov 1st, 2016


"Bro Sesh" for the upper extremeties

3 Rounds, NOT for time, all with as much weight as possible where required

8-12 Weighted Strict Chin Ups
8-12 (per side) DB Hammer Curls
8-12 Weighted Strict Dips
8-12 (per side) 1-Arm DB Extensions


4 Rounds for time

50 Double Unders
8 (per side) Pistols
16 Med Ball Sit Ups (20, 14)
16 Kettlebell Swings (55, 35)


Adam and Sarah partnered up for Teamwork Tuesday.

QUOTE: "The worst thing about Halloween is, of course, candy corn. It's unbelievable to me. Candy corn is the only candy in the history of America that's never been advertised. And there's a reason.  All of the candy corn that was ever made was made in 1911.  And so, since nobody eats that stuff, every year there's a ton of it left over." - Lewis Black


Monday, October 31st, 2016


Dead Lifts - complete 4 sets of 10 repetitions, working up to AHAP.  None of the reps should be dropped from the top, nor should extended rest be taken at the bottom.


4 Rounds for time

10 Squat Clean Thrusters (95, 65)
10 Over-the-Bar Burpees

rest at least 5 minutes, then...

EMOM for 8 minutes,

Complete one 20-40-20 meter sprint.


TCF wishes John B. and his wife, Laura, the best of luck as they pick up roots and move to Sanford.  Thank you for choosing TCF as your CrossFit home for so many years.  We will miss you!

Halloween QUOTE: "Why so serious?" - the Joker


Friday, October 28th, 2016


Push Press - 5 x 3, AHAP


4 Rounds for time

20 (10 per side split up any way) KB Cleans (55, 35)
25 ft Hand Stand Walks (modification is 4 Wall Walks)
15 Knees to Elbows

Exit Strategy:

Weighted Planks - accumulate 2 minutes with a plate (45, 25) on your back, and your arms extended.  Try to maintain a hollow position.
Tina giving it all she's got!

QUOTE:"A lot of people are afraid of heights.  Not me, I'm afraid of widths." - Steven Wright


Thursday, October 27th, 2016


AMRAP in 25 minutes

Run 1 Big Lap
10 Sumo Deadlift High Pulls (95, 65)
10 Front Squats (95, 65)
10 Pull Ups

Kent and Pete doin' work.

QUOTE:"You can discover more about a person in an hour of play than in a year of conversation." - Plato


Wednesday, October 26th, 2016


Back Squat - Work up to your 3 rep max, then complete 3 more sets at 90% of that max.


AMRAP in 15 minutes

Row 300m
15 GHD Sit Ups OR 25 Ab-Mat Sit Ups
20 Air Squats
15 Push Press (115, 75)


A great day for sandbag carries.

QUOTE:"Strength does not come from physical capacity.  It comes from an indomitable will." - Mahatma Gandhi


Tuesday, October 25th, 2016


In teams of 2,

4 Rounds for time

400m Sandbag Run (60, 45)
20 Box Jumps (24, 20)
20 HR Push Ups
20 KB Swings (55, 35)

The sandbag must not touch the ground during this workout.  Both team members must run, with 1 carrying the sandbag.  They can switch off at any time, and may break up the reps of the other exercises however they wish.  The sandbag, again, must be held the whole time and not touch the ground.  If the sandbag is dropped for any reason, The team must complete 5 Burpees at that time.  No reps in the workout may be completed while the bag is on the ground, except for the burpees, of course. 


PostWOD (2)

QUOTE: "If you want to be happy, be." - Leo Tolstoy


Monday, October 24th, 2016


Hang Squat Cleans - Find your 3 rep max.


In 10 minutes, practice hand stand shoulder taps while leaning against the wall.  Modify as needed.


Buy in - run 600m

2 Rounds
20 Seated (on the floor) Dumbbell Presses (35s, 20s)
20 Toes to Bar
20 Ring Dips

Cash Out - run 600m

Sandra doing our version of the twist. 

QUOTE: "Never confuse motion with action." - Benjamin Franklin


Friday, October 21st, 2016


Front Squat - find your 1 Rep Max for the day, then complete 3 x 1 @ 90% of this max.


For reps, complete 8 Tabata Rounds of each of the following exercises, in order:

DB Push Press (35s, 20s)
Jumping Lunges
Sit Ups
Row (for calories)

There is no rest when switching between exercises.

Exit Strategy:

65 Back Extensions

Couch stretch - hurts so good. 

QUOTE: "β€œIt is our choices, Harry, that show what we truly are, far more than our abilities.” –Dumbledore, Harry Potter and the Chamber of Secrets


Thursday, October 20th, 2016


AMRAP in 25 minutes

Run 1 Big Lap
15 Pull Ups
15 Over the Bar Burpees (yes set up a bar

Julie stretchin' out with her KB Swings.

QUOTE:"You will never stub your toe standing still.  The faster you go, the more chance there is of stubbing your toe, but the more chance you have of getting somewhere." - Charles F. Kettering


Wednesday, October 19th, 2016


Snatch Complex - Every 90 seconds for 9 minutes, complete 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats, AHAP.  Modify as needed.



150 Wall Ball Shots for time.

then, after rest,

500m Row for time.


Burpees in the morning sun.

QUOTE: "Like I said, repetition in practice and hard work." - Jerry Rice