Saturday 7.20.19

A) 3 Rounds

21 Right Arm Dumbbell Snatches (55#/35#)
15 Second L-Sit
21 Left Arm Dumbbell Snatches
15 Second L-Sit

B) Accumulate 3 Minutes in a Saddle Pose

Above & Beyond

Cool Down

2 Minutes/Arm Thread the Needle
2 Minutes Sphinx

Strength

A) Accumulate 4 Minutes in a Side Plank on Each Side

B) 3 X 10 Cossack Squats on Each Side

Endurance

RUN

2 X 600M, 1000M, 2 X 500M, 1000M, 2 X 400M, 1000M, 2 X 300M

* 1 Minute Rest between Reps
* See Wodify for pace breakdown

Gymnastics

50 Strict Handstand Pushups for Time

Chelsea JungComment
Friday 7.19.19

3 ROUNDS

30 Jumping Air Squats
20 Push Ups
10 Bar Muscle Ups

Above & Beyond

Cool Down

Accumulate 3 Minutes in a Standing Straddle

Strength

A) 5 Rounds

10 Good Mornings
10 Single Leg Romanian Deadlifts (70#/53#)

B) 5 X 25 Reverse Hypers (25% of 1RM Back Squat)

Endurance

ROW

3 Minutes Row at Easy Warm Up / Warm Down Pace

10 Jumping Air Squats
30 Second Row @ Max Effort
30 Seconds of Recovery Air Squats at a Very Slow Pace (just keep going

NO REST

2 Minute Row at Easy Pace
10 Jumping Air Squats
30 Second Max Effort Row
40 Seconds of Recovery Air Squats. Very Very Slow.

NO REST

90 Second Row at Easy Pace
10 Jumping Air Squats
30 Second Row @ Max Effort
50 Seconds of Recovery Air Squats

NO REST

60 Second Row at Easy Pace
10 Jumping Air Squats
30 Second Row @ Max Effort
60 Seconds of Recovery Air Squats

DONE

Gymnastics

Accumulate 50 Strict Ring Dips

Chelsea JungComment
Thursday 7.18.19

A) AMRAP 20

5 Strict Ring Dips
10 Power Cleans (135#/95#)
15 Wall Balls (20#/14#)
20 Box Jumps (24"/20")

B) Accumulate 2 Minutes in a Supinated Grip Hang from a Pull Up Bar

Above & Beyond

Cool Down

2 Minutes Child’s Pose with Shoulder Variation
3 Minutes Saddle Pose

Strength

A) For Time `

80 Russian Twists (30#/20#)

B) For Completion

100 Banded Tricep Push Downs
100 Empty Barbell Curls

Endurance

BIKE

30 Minute WOD, See Wodify for Interval Breakdown

Gymnastics

Crossover Symmetry - Iron Scap

Chelsea JungComment
Wednesday 7.17.19

"ARNIE"

21 Turkish Get Ups, Right Arm (70#/53#)
50 Kettlebell Swings (70#/53#)
21 Kettlebell Overhead Squats, Left Arm
50 Kettlebell Swings
21 Kettlebell Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get Ups, Left Arm

Above & Beyond

Cool Down

Accumulate 10 Minutes in the Bottom of a Squat

Strength

A) Accumulate 4 Minutes in a Plank

B) 3 X 10 Lateral Box Step Ups
*Hold kettlebell in goblet squat position if easy and hip crease is below knee.

Endurance

RUN

2 X 800M, 3 X 300M, 2 X 600M, 3 X 200M, 2 X 400M
* 90 seconds rest between reps & 3 minutes rest between sets.
* See Wodify for Pace Breakdown

Gymnastics

50 Strict Pull Ups

Chelsea JungComment
Tuesday 7.16.19

For Time

80 Double Unders
21 Deadlift (225#/155#)
21 Bar Facing Burpee
80 Double Unders
15 Deadlift (225#/155#)
15 Bar Facing Burpee
80 Double Unders
9 Deadlift (225#/155#)
9 Bar Facing Burpee

Above & Beyond

Cool Down

Accumulate 2 Minutes in a Supinated Grip Hang from a Pull Up Bar

Strength

A) Accumulate 2:00 in an L-Sit

B) 5 X 3 Deadlift
*Heavier than last week.

Endurance

Assault Bike

20 Minute WOD, see Wodify for Watt Breakdown

Gymnastics

Accumulate 90' in Handstand Walk

Chelsea JungComment
Monday 7.15.19

For Time
50-40-30-20-10 Dumbbell Thrusters (35#/25#)
10-8-6-4-2 Strict Pull up

Above and Beyond

Cool Down

Accumulate 10 Minutes in the Bottom of a Squat

Strength

5 Rounds

50 Sit Ups
5/Side Single Arm Seated Dumbbell Press

Endurance

>RUN<

300-600-800-1000-800-600-300
Meters on Assault Runner
Rest 1 Minute

Gymnastics

Crossover Symmetry - IRON SCAP

Chelsea JungComment
Saturday 7.13.19

Join us Saturday night to hear TLC’s member Alex Cohen’s band The Brooders. Details here.

"MICHAEL"

3 ROUNDS

800M Run
50 Good Mornings (45#/35#)
50 Sit Ups

Above & Beyond

Cool Down

Accumulate 10 Minutes in the Bottom of a Squat

Strength

3 Rounds

10 Back Squat @ 67%
5/Side Cossacks Squat

Endurance

Track Workout

Run 4800M, See Wodify for Meter Breakdown

Gymnastics

Accumulate 40 Strict Ring Dips

Chelsea JungComment
Friday 7.12.19

A) 3 ROUNDS

10 Thrusters (135#/95#)
20 Box Jump Overs (24"/20")
- Rest 2 -

B) Accumulate 3 Minutes in a Side Plank on Each Side

Above & Beyond

Cool Down

Accumulate 3 Minutes in a Saddle Pose

Strength

5 X 25 Reverse Hyper

*25% of 1RM Backsquat

Endurance

RUN

5 Mile WOD, see Wodify for Meter Breakdown

Gymnastics

3 Sets

20 Ring Rows
10 Strict Handstand Push Ups

Chelsea JungComment
Thursday 7.11.19

TLC Outing this Saturday night! Join us! Details about the event here!

A) SUMO DEADLIFT

3-3-3-3-3

B) Accumulate 3 Minutes in a Standing Straddle

Above & Beyond

Cool Down

2 Minutes/Leg Pigeon
2 Minutes/Leg Dragon

Strength

A) 2 Rounds

20 Good Mornings

B) 3 Rounds

12/Arm, Single Arm Dumbbell Bench Press
12/Arm, Single Arm Dumbbell Bent Over Row

Endurance

Assault Bike

20 Minute WOD, see Wodify for Watt Breakdown

Gymnastics

Crossover Symmetry - Iron Cap

Chelsea JungComment
Wednesday 7.10.19

A) TEAMS of 2

5 Rounds Each
100 Row Sprint
10 Burpees Over Rower
*Partner hangs from pull up bar.

B) 3 X 10/Leg Lateral Box Step Ups
*Weight if easy.

Above & Beyond

Cool Down

FULL ROMWOD

Strength

70 Russian Twists (30#/20#) for Time

Endurance

Ski & Sled

500M HARD
100' Sled Push @ Bodyweight
500M Easy
400M HARD
80' Sled Push
400M Easy
300M HARD
60' Sled Push
300M Easy
200M HARD
40' Sled Push
200M Easy

Gymnastics

Accumulate 70' in Handstand Walk

Chelsea JungComment
Tuesday 7.9.19

Join us Saturday night (7/13) in supporting TLC member Alex Cohen and his band, The Brooders! Details here.

A) 30-20-10

Pull Ups
Alternating Pistols

B) Accumulate 10 Minutes in the Bottom of a Squat

Above & Beyond

Cool Down

1 Minute/Arm Saddle Legs with Eagle Arms
1 Minutes/Arm Saddle Legs with Archer Arms

Strength

A) Accumulate 3 Minutes in a Plank

B) 5 X 3 Deadlift
*Heavier than last week.

Endurance

Assault Bike

3 X 3 Minutes at Easy/Moderate Pace
60 Seconds Rest Between Sets

- Rest 2 -

3 X 20 Seconds Max Effort
60 Seconds Rest Between Sets

- Rest 2 -

3 X 2 Minutes Easy/Moderate Pace
45 Seconds Rest Between Sets

- Rest 2 -

3 X 15 Seconds Max Effort
45 Seconds Rest Between Sets

- Rest 2 -

3 X 1 Minutes Easy/Moderate Pace
30 Seconds Rest Between Sets

- Rest 2 -

3 X 10 Seconds Max Effort
30 Seconds Rest Between Sets

Gymnastics

40 Strict Pull Ups for Time

Chelsea JungComment
Monday 7.8.19

"Paul"

5 Rounds

50 Double Unders
35 Knees 2 Elbow
100' Double Kettlebell/Dumbbell Overhead Walk

Above and Beyond

Cool Down

Accumulate 2 Minutes in a Supinated Grip Hang

Strength

A) FOR TIME

Accumulate 1:30 Seconds in an L-Sit

B) 3 Rounds

12/Side Single Leg Romanian Deadlift (70#/53#)
12 Back Extension

C) 3 Rounds

10/Per Arm Single Arm Seated Dumbbell Press
10 Strict Chin Up

Endurance

Assault Runner

200m-400m-600m-800m-600m-400m-200m
Rest 1 Minute Between Each

Gymnastics

Crossover Symmetry - IRON SCAP

Chelsea JungComment
Saturday 7.6.19

Regular class schedule resumes today.

FOR TIME

Run 1 Mile
100 Kettlebell Swings (53#/35#)
200 Air Squats
100 Push Ups
Run 1 Mile

Above & Beyond

Cool Down

2 Minutes/Side Supine Twist
1 Minute/Arm Twisted Cross

Strength

A) L-Hang

Accumulate 1 Minute

B) 3 X 10

Single Leg Romanian Deadlift (70#/53#)
Cossacks Squats (each side)

Endurance

ROW

10 Rounds
250M Easy
250M Fast
Rest 1 Minute

*Pacing: 15-20 seconds 500M/ slower than your 2k Pace

Gymnastics

Accumulate 30 Strict Ring Dips

Chelsea JungComment
Friday 7.5.19

We are running our holiday class schedule today:

9 AM & 10 AM CrossFit Class
11 AM - 1 PM Open Gym

Our regular schedule resumes on Saturday.

FRONT SQUAT

3-3-3-3-3

Above & Beyond

Cool Down

Accumulate 10 Minutes in the Bottom of a Squat

Strength

A1) 4 X 25 Sit Ups
A2) 3 X 25 Reverse Hyper (25% of 1RM Back Squat)

Superset the movements.
4 sets of sit ups, but only 3 sets of the reverse hyper.
No rest between exercises, but 1 minute rest between sets

Endurance

RUN

Warm-Up
5 Rounds

400M in 2 Minutes (easy pace)
20 Unbroken Double Unders
No rest between reps.
Total: 2000M

After a short rest...

3 Rounds:

Run 200M in 40 Seconds,
Jog 200M Easy,
Run 300M in 67-68 Seconds,
Rest 30 Seconds,
Run 300M in 67-68 Seconds,
Rest 30 Seconds,
Run 300M in 67-68 Seconds,
Rest 30 Seconds.

Total: 3900M

Gymnastics

Crossover Symmetry - Iron Scap

Chelsea JungComment
Thursday 7.4.19

Happy Independence Day!!

We are running our holiday class schedule today and Friday:
9 AM & 10 AM CrossFit Class
11 AM - 1 PM Open Gym

A) 10-9-8-7-6-5-4-3-2-1

Strict Pull Up

1-2-3-4-5-6-7-8-9-10

Deadlift (225#/155#)

B) Have 3 Different Types of Veggies Today

Above & Beyond

Cool Down

Accumulate 3 Minutes in a Saddle Pose

Strength

A) Side Plank

Accumulate 2 Minutes on Each Side

B) 3 X 20

Ring Row
Dumbbell Side Raise
Dumbbell Front Raise

Endurance

ROW

500M
1000M
1500M
2000M
*Row 90 seconds easy & 15 seconds hard until you reach each meter goal.
**Rest 30 seconds between sets.

Gymnastics

For Time

30 Strict Handstand Push Ups

Chelsea JungComment
Wednesday 7.3.19

A) "Annie"

50-40-30-20-10
Double Unders
Sit Ups

B) Accumulate 50' in Handstand Walk

Above & Beyond

Cool Down

Accumulate 3 Minutes in a Standing Straddle

Strength

A1) 3 X 20 Hip Extensions
A2) 3 X 10/Side Cossacks Lunge

Superset the movements.
No rest between exercises.
1 minute rest between sets.

Endurance

RUN

2 X 3200M
(Alternating between 200M Fast & 600M Easy)


*No rest between reps & 3 minutes rest between sets.
200M Pace = 1:25/ 400M
600M Pace = Sub-2:15/400M

Gymnastics

Accumulate 50' in Handstand Walk

Chelsea JungComment
Tuesday 7.2.19

A) "JT"

21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

B) Accumulate 2 Minutes in a Supinated Grip Hang

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
1 Minute/Arm Thread the Needle
2 Minute Child Pose with Shoulder Variation

Strength

A) For Time
50 Russian Twists (30#/20#)

B) 5 X 3 Deadlift

Endurance

Assault Bike & Rower

5 Minutes
50 Seconds Rest
4 Minutes
80 Seconds Rest
3 Minutes
30 Seconds Rest
2 Minutes
40 Seconds Rest
4 Minutes
40 Seconds Rest
3 Minutes
60 Seconds Rest
2 Minutes
20 Seconds Rest
1 Minutes
20 Seconds Rest
3 Minutes
30 Seconds Rest
2 Minutes
40 Seconds Rest
1 Minutes
10 Seconds Rest

*Alternate between the Bike & Rower.
For example: 5 minutes on bike, rest 50 sec, 4 minutes on rower, rest 80 sec, 3 min on bike…
**Pacing is moderate/hard (85% RPE) for both bike and rower.

Gymnastics

Crossover Symmetry - Iron Cap

Chelsea JungComment
Monday 7.1.19


Teams of 2

5 Rounds Each

10 Dumbbell Box Step Overs (55#/35#) [24"/20"]
*Partner Holds Plank

Above & Beyond

Cool Down

FULL ROMWOD

Strength

3 X 10
GHD Back Extensions
Bent Over Single Arm Dumbbell Row

Endurance

100-200-300-400-300-200-100

Meter Run on Assault Runner
*Rest 1 Minute Between Each

Gymnastics

For Time

30 Strict Pull Ups

Chelsea JungComment