Announcements

Sign up for the 2023 CrossFit Open!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

2:00 Row, bike or run

Gymnastics

Muscle – Up practice and drills

Hollow Rocks

Glute Bridges

floor into bridge

Kipping Swings

Jump into Kip

Rogue “Cliffhanger” Challenge (AMRAP – Reps)

For Time: Max Time

Pull-Up Bar Hang

(1 rep per second)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

10 Ring Rows/ Aussie Row

10 Tuck-Ups

10 Deficit Push-ups (DBs)

The post CrossFit – Thu, Jan 19 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 2023 CrossFit Open!

Thomasville CrossFit – TCF Youth

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Weightlifting

Bench Press (80-85% 1RM)

3-3-3-3-3

Metcon

Metcon (No Measure)

3 Rounds

500m Row

25 x tuck-ups

25 x Push-ups

Rest 2:00

The post TCF Youth – Wed, Jan 18 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 2023 CrossFit Open!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

2:00 Row/Bike

30/20/10 ( air squat, pass throughs, overhead squat)

Snatch Drills

Weightlifting

Metcon (Weight)

7 Rounds (3:00)

Snatch Complex

1x Power Snatch + 1 x OHS + 1x Squat Snatch

Snatch

Front Squat

Front Squat 5-3-1 Total (3 Rounds for weight)

Warm-up with 30%-50%-60%-70%

Every 2 minutes the athletes will perform front squats at a 5,3 or 1 reps. We will have 7 Rounds to perform the 3 lifts

The post CrossFit – Wed, Jan 18 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 2023 CrossFit Open!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

3 Rounds (:15 each move)

Jumping Jacks

Burpees

Plank DB transfers

Lunges alternating

3 Rounds

150m Row (+100M each round)

Box Step-ups 10 alternating add weight as needed

7 x Bench Press unbroken add weight as needed aiming for ~60%1RM in WOD today.

Metcon

Metcon (Time)

3 Rounds (30:00)

500m Row

30 x Weighted Box Step Ups(50/35)(24/20)

15 x Bench Press (135/95)(60%1RM)

rest 3:00

The post CrossFit – Tue, Jan 17 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 2023 CrossFit Open!

Thomasville CrossFit – TCF Youth

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Weightlifting

Back Squat (3-3-3-3-3 @ 80%)

Metcon

Metcon (No Measure)

3 Rounds

1200m Bike

30 x Sit-ups

20m Walking Lunges ( add weight as needed)

Rest 2:00

The post TCF Youth – Mon, Jan 16 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 2023 CrossFit Open!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

2:00 Row

30/20/20 (Air Squats, Pass throughs, OH Squats

30 Jumping Jacks

Metcon

Barbell Drills: 5 reps each movement, lots of barbell power cleans, (15)

High Pull from thigh

Muscle clean from knee

Power clean from floor

Power clean + push press

Power clean + push jerk

WOD Prep:

3- 5 Rounds (1:30)

3-5 Power Clean & Jerk ( add weight each round)

10 x Double Unders

Metcon (Time)

For Time (10:00)

50/5-40/4-30/3-20/2-10/1

Double Unders

Power Clean & Jerk (185/125)

(Masters 155/105)

The post CrossFit – Mon, Jan 16 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 25 Hard – Habit Challenge here! The challenge starts on Monday, January 16th!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Metcon

Jan 14th 2023 (AMRAP – Rounds and Reps)

30 minute AMRAP

13 x Push-ups

9 x Box Jumps (24/20)

5 x Deadlift (275/205)

The post CrossFit – Sat, Jan 14 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 25 Hard – Habit Challenge here! The challenge starts on Monday, January 16th!

Thomasville CrossFit – TCF Youth

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Weightlifting

Deadlift (5 x 5 @ 70%)

Metcon

Metcon (No Measure)

3 Rounds

12 x Ring Rows

10m Walking OH Lunges

8 Push-ups (unbroken)

Rest

The post TCF Youth – Fri, Jan 13 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 25 Hard – Habit Challenge here! The challenge starts on Monday, January 16th!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

3 Rounds (15 seconds)

Jumping Jacks

Inch Worm

Air Squats

Plank

Weightlifting

7 Rounds (1:30)

Starting with an empty barbell athletes will work up to a heavy set of 5 x Bent Over Row

Bent Over Row

Metcon

Metcon (4 Rounds for reps)

4 Rounds (1:00 Each Station)

Row Calorie

Burpee

DB Thruster (35/20) ( alternating each round R/L)

Rest

The post CrossFit – Fri, Jan 13 appeared first on THOMASVILLE CROSSFIT.

Announcements

Sign up for the 25 Hard – Habit Challenge here! The challenge starts on Monday, January 16th!

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Barbell Drills

High Pulls

Muscle Clean

Power Clean

Front Squats

Sh2OH

Clean & Jerk

Weightlifting

Front Squat (1x1x7
7 Rounds starting @ 30% 1RM. Perform 1 x Front Squat every 3 minutes working up to a 1RM for the day)

Metcon

PREP: 3 Rounds

3-5 x Clean & Jerk (Unbroken)

Rest :20 ( This should be done at or above WOD weight)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

The post CrossFit – Thu, Jan 12 appeared first on THOMASVILLE CROSSFIT.