Workout of the Day

TBE CrossFit – CrossFit Metcon (Time) Back squat For Time 40 reps @ 60% Metcon (Time) 3 Rounds: 60 DU 200m run 15 Deadlifts (245/165)

TBE CrossFit – CrossFit Back Squat (build to heavy 5) Metcon (Time) 1 RFT: 30 Power Cleans, 225/155 30 Burpees Over the Bar 400m run

TBE CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) “Double Pump” Teams of 2 – AMRAP 20: 1 Calorie Row, 1 Burpee Box Jump (24″/20″) 2 Calorie Row, 2 Burpee Box Jump (24″/20″) 3 Calorie Row, 3 Burpee Box… Read more »

TBE CrossFit – CrossFit Metcon (AMRAP – Reps) Double under skill work 5-10min technique work 2min amrap DU’s Metcon (Weight) EMOMx10 Oddmin- 5 Front Sqauts for max load Even min 10 HSPU (scale to 15 push-ups or wall walks)- do… Read more »

TBE CrossFit – CrossFit Back Squat (4sets of 8) 4 sets of 8 Building weight Record your best set Metcon (Time) 1000 Meter Row buy in Then 4 rft 400 Meter Run 30 Sit ups

TBE CrossFit – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

TBE CrossFit – CrossFit Metcon (Time) divide the class in 2 to make 2 teams -400m sled sprint (45lbs)alternate as needed -30 burpee per teammate alternate as needed -40 KBswing per teammate(54/35) alternate as needed -400m sled sprint (45lbs)alternate as… Read more »

TBE CrossFit – CrossFit Clean and Jerk (7Min EMOM 3 c&J ) 3 reps every min. for 8 min. record your best set of 3 Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1… Read more »

TBE CrossFit – CrossFit Back Squat (4×8) 4×8 Build to heavy Metcon (Time) 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95), 9 Burpees over Bar, 50 DU

TBE CrossFit – CrossFit EVERYONE start the week off right and get to the gym!!! We will have a special guest at 5:00pm this Monday!!! Mario will be here to sample some tasty food and answer any food prep/diet question!… Read more »