Workout of the Day

Hello everyone, we’ve got a very exciting announcement!  We’ve been working with a technology partner for the past couple months to offer our staff and members a superior way to log and track progress, PRs and just general Crossfit awesome-ness!  We’re excited to announce our one-of-a-kind partnership with the great crew over at www.logsitall.com.  Please go and check out their site to get a better feel for what we’ll have to offer.  Just another example of how we’re raising the bar on health and fitness here at TBY Athletics!

There will be more announcements to come and, until we get the site completely live, there will be no daily WODs posted here on the site.  Once the TBYA-Logsitall portal is up and beta-tested we’ll be transitioning the “WOD” page to that platform.  Good , good stuff everyone!  We’re very excited and very greatful to the guys at Logsitall for partnering with us to not only offer a great tool but to offer some new functionalities that will help to provide visibility into our kids’ amazing successes and hard work!

Yours in health,

Jay Kollar - TBYA President

TOD:
We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do.
Samuel Smiles

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Bench Press 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%

WOD: Increase weights each round
Complete 1 exercise before moving to the next
DB or KB Incline Bench Press 10, 8, 6, 4 HEAVY! Rest 1-2 min. between rounds
(30 Sec. of Rope Whips between each set)
Burpee Wall Ball Shots 4 x 10 Rest 60 sec. between rounds

TOD:
There is only one success–to be able to spend your life in your own way.
Christopher Morley

WOD:
DL:  10×50%, 8×60%, 6×70%, 5×80%,
KTE: 10×4

3 Rounds
Burpee-Box Jump-Pull Up x10
Squat x25
Lat Squat x30

TOD:
Along with success comes a reputation for wisdom.
Euripides

Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

MobWOD:
Mid-line Stabilization Drills (Squat Progression)

Core Work: Front Squat 90%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%

WOD: Partner FRAN
21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)
Thrusters
Pull Ups

TOD:
The great and glorious masterpiece of
man is to know how to live to purpose.
Michel de Montaigne

WOD:
Complete 4 Rounds each group
Work with a partner for each group of exercises
(60 sec. work, 30 sec. rest)

Group #1:
KB Swings
Leg Raises

Group #2:
Plank Box hand step ups
Row (as many calories as possible in 60 sec.)

Group #3:
Burpee Broad Jumps
Plank Walk down room

MobWOD:
2 min external hip flexion
2 min hip flexor
2 min internal shoulder
2 min external shoulder

TOD:
You must look into other people as well as at them.  Lord Chesterfield

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Bench Press 85%
5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%,
(3 x 3 x 85%) (rest 2-3 min.)

WOD: Increase weights each round
Push Jerk 10, 8, 6, 4, 2
(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)

Hang Cleans 10, 8, 6, 4, 2
WBS x 10, 10, 10, 10, 10
MB OH Slams 10, 10, 10, 10, 10

TOD:
If you have built castles in the air, your work need not be lost; that is where they should be.
Now put foundations under them.
Henry David Thoreau

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Back Squat 85%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 85%

WOD: Complete 4 Rounds each group

Group #1:
Pull Ups x 10 with vests or dip belt (Beg.-partner assisted)
Box Jumps x 10
Lateral Box Jumps x 10
GHD Sit Ups x 10

Group #2:
Heavy DB Rows 4 x 8 each side
OH Weighted Lunges Complex x 5 each (Front, Front, Side, Side, Push Up x 1, 2, 3, 4)

TOD:
If you aren’t going all the way, why go at all?
Joe Namath

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Lift: Push Press 80%
5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)

WOD:
Floor Press x 5 x 5 HEAVY!
KB Snatches 5 x 5 each arm HEAVY!
Complete 3 Rounds
Weighted Dips x 10
WBS x 25

TOD: To climb steep hills requires a slow pace at first.
Shakespeare

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Lift: Front Squat
80% 5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)

WOD: Complete 4 Rounds
Box Jumps x 10
Run to 41 & Back
KB MMA Rows HEAVY x 5 each arm
OH Lunges x 10 each leg

TOD:
Life, in all ranks and situations, is an outward occupation, an actual and active work.
W. Humboldt

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Bench Press 75%
5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)

WOD:
Complete 4 rounds- Rest 1 min. between rounds
(Start with 65% of 1rm Push Press then increase weight each round)
BB Push Press 10, 8, 6, 4
BB Hang High Pulls 10, 8, 6, 4

Complete 3 Rounds- Rest 1-2 min. between rounds
Dips x 5 weighted
DB or KB Plank Rows x 10 each arm (Heavy)
MB Push Ups x 15
Ring Rows x 20

TOD:
They can because they think they can.
Virgil

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Back Squat 75%
5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)

WOD: Complete 5 Rounds
Box Step Ups Weighted x 10 each leg
Pull Ups x 10
Wall Ball Shots x 10

TOD:
In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia.
Author Unknown

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:

Complete 6 Rounds
Sprint to 41 then back pedal back to bldg.
Ab Ladder:  3 Lateral Seated Med Ball Twists Into 3 Push Ups
and repeat length of ladder, next round do opposite side
Row 500 m.
Burpee Broad Jumps down room

TOD:
Experience is a grindstone; and it is lucky for us, if we can get brightened by it, and not ground.
Josh Billings

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD:
Complete 6 Rounds
Bench Press 70% of 1 RM x 10
KB Plank Rows x 10 each arm

Complete 6 Rounds
Single Arm DB or KB Push Press x 5 each arm HEAVY
Single Arm DB or KB SDLHP x 5 each arm HEAVY

TOD:
We only become what we are by the radical and deep-seated refusal of that which others have made of us.
Jean-Paul Sartre

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD: Team Work
Row 1000m. (200 m. per team member until team reaches 1000 m.)
100 Push Ups (10 push ups per team member until team reaches 100 push ups)
800 m. BB Carry ( two team members carry for 20 steps then switch to next team members. Keep switching every 20 steps until the team completes 800 m.)
100 Pull Ups (10 pull ups per team member until team reaches 100 pull ups)
100 BB Thrusters (10 thrusters per team member until team reaches 100 thrusters)

TOD:
I have gathered a posie of other men’s flowers, and nothing but the thread that binds them is my own. -Michel de Montaigne

WOD:
Push Press: 15, 12, 10,8×2
Dips: 15, 12, 10, 8×2

SDLHP 15×3
w/lateral Burpee over bar and back every 3 reps
Overhead Lateral Ball Slams 15×3

TOD:
I cannot give you the formula for success, but I can give you the formula for failure–which is:
Try to please everybody.
Herbert Bayard Swope

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD: Timed! Congratulations to the winner of today’s WOD, Alex.  Henceforth, this WOD is “Alex.”  Nice job man!
KB Swings x 30, 25, 20, 15, 10
Sit Ups x 30, 25, 20, 15, 10
Plank Row/Push Up Complex x 10, 9, 8, 7, 6
Leg Raise x 30, 25, 20, 15, 10

TOD:
Who aims at excellence will be above mediocrity; who aims at mediocrity will be far short of it.
Burmese Saying

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD: Timed!
50 Pull-ups
500 meter row,
Bar Complex:  Deadlift, Clean, Front Squat, Strict Press
1, 2, 3, 2, 1
1,000 meter row,
Bar Complex:  Deadlift, Clean, Front Squat, Strict Press
1, 2, 3, 2, 1
500 meter row,
50 Pull-ups

TOD:
They fail, and they alone, who have not striven.
Thomas Bailey Aldrich

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD: 4 Rounds
400 m.
15 Thrusters
2 15 yard lateral shuffles
Depending upon time left, 2-4 rounds of:
60 sec. Planks
10- GHD Hypers
10- KTE’s

TOD:

What chance gathers she easily scatters. A great person attracts great people and knows how to hold them together.
Johann Wolfgang Von Goethe

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Lifts:
Bench Press 95%
5 x 50, 5 x 60, 3 x 70, 3 x 75, 2 x 80, 2 x 85, (2 x 2 x 95%)

Push Press 95%
3 x 75, 2 x 80, 2 85, (2 x 2 x 95%)

WOD:

L-Sit Progressions
Wobble-Board Holds

TOD:
Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration.
Evan Esar

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans

Core Lifts:
Front Squat 95%
5 x 50, 5 x 60, 3 x 70, 3 x 75, 2 x 80, 2 x 85, (2 x 2 x 95%)

Back Squat 95%
3 x 75, 2 x 80, 2 85, (2 x 2 x 95%)

WOD:
10 Min. AMRAP

Lung Complex X 5 (lateral, front, front, turn, lateral, rear, rear)
Pull Ups X 10
KTE X 10

TOD:
A man who finds no satisfaction in himself will seek for it in vain elsewhere.
La Rochefoucauld

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlift
Deadlift High Pull

WOD: Timed!

10 BB Conventional Deadlift 65%

(35-28-21-14-7)
KB Swings
KB Goblet Squats
KB Sumo Deadlift High Pulls
Complete the required reps of each lift then run to 41 & back

TOD:
Character and personal force are the only investments that are worth anything.
Walt Whitman

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD:
Complete 5 Rounds

Shoulder Press 65% x 10
DB Burpee Clean & Press x 10 (increase weight each round)

TOD:
First say to yourself what you would be;
and then do what you have to do.
Epictetus

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans

WOD:

Complete 4 Rounds
10 Back Squats 65%
100m Row SPRINT!
10 Plyo Lunges each leg
Run to 41 & back
10 Squat Jumps

***REST 1 to 2 Minutes between rounds***

Med Ball Circle Drills

TOD:
In the stormy current of life characters are weights or floats which at one time make us glide along the bottom, and at another maintain us on the surface.
Hippolyte Taine

Warm Up
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD: Timed!!
400m Run
300 Jump Rope
30 Burpees

800m Run
200 Jump Rope
20 Burpees

1 mile Run
100 Jump Rope
10 Burpees

TOD:

He who fears being conquered is sure of defeat.
Napoleon Bonaparte

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups

Core Lift: Bench Press 85%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%

WOD:
7 min AMRAP

7 BB Shoulder Press (45/35)
7 Push Ups

***Rest 3 Minutes***

7 min AMRAP

7 plate High Pulls (25)
7 Burpees

***Rest 2 Minutes***

5 min AMRAP

Ladder High Knees
Med Ball Sit Ups
(If Med Ball not available, go back to other end of ladder.  Still not available, burpees until it is

TOD:
Everybody wants to be somebody;
nobody wants to grow.
Johann Wolfgang von Goethe

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups

Core Lift: Overhead Squat 85%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%

Then Complete:

Front Squat 4 x 5 x 85%

WOD: 4 Rounds
GHD Hypers with Knee Flexion x 10
Heavy DB Step Ups x 10 each leg

TOD:
Let us not say, Every man is the architect of his own fortune; but let us say, Every man is the architect of his own character.
George Dana Boardman

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups

Core Lift: Push Press 80%
10 x 50, 8 x 60, 6 x 70, 4 x 5 x 80%

WOD:
BB Floor Press 12, 10, 8, 6, 4, 2
KB or DB MMA Rows 12, 10, 8, 6, 4, 2
Plate Lateral Holds 30 sec.
Push Ups 12, 10, 8, 6, 4, 2

TOD:
There are no classes in life for beginners: right away you are always asked to deal with what is most difficult.
Rainer Maria Rilke

Warm Up:
Shoulder Stretches
Squats Front
Squats
Deadlifts
Push Ups

Core Lift: Back Squat 85%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%

WOD:

4 Rounds
10 Box Jumps
20 BB static Lunge (65/45)
30 KB Swings
Sled Push down the room

3 Rounds
20 Sit Ups
20 KTEs

TOD:
The secret of success in life is for a man to be ready for his opportunity when it comes.
Earl of Beaconsfield

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups

WOD:
Superset Bench Press & Shoulder Press together.
(12, 10, 8, 6) Men 95-135, Women 45-75

Bench Press
DB Shoulder Press (Heavy)

Then Complete 3 Rounds:
10 reps each exercise.

All exercises are done in a consecutive pattern.

No break between movements

DB Plank Row (Each arm) + Push Up + DB Cleans + Sledge Hammer to Tire

TOD:
A man’s life is interesting primarily when he has failed–I well know.
For it’s a sign that he tried to surpass himself.
Georges Clemenceau

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups

WOD:
Superset front squats & deadlifts together.  (12, 10, 8, 6, 4)
Men 95-135, Women 65-95
Front Squat
Deadlift

Then Complete 3 Rounds:
20 Tire Flips
10 each leg Weighted Step Ups
20 MB Burpee Wall Ball Shots
OH Plate Carry to Stevie Tomato’s & Back (45/25)