Thursday 20150528 Open Class

Posted: May 27, 2015 by ladygrape01 in Uncategorized

IMG_7422

It’s time again we say farewell to some of our TOTF family. Coach Brian and Cynthia are heading to their new bases. You will both be truly missed and hard to replace. Best wishes and safe travels. 

.

S/S/S:

Press

5,5,5+

add 5lbs from 6 May

.

WOD:

12 Minute EMOM

Odd – 30 Double Unders

Even – 3 Hang Power Snatch @ 70% of 1RM

Scaling Options:

DU: 2:1 SU ratio

.

Xtra:

Snatch Pulls 4×5. Start with weight from WOD, and increase each round.

Banded heel cord mobility – 3 min each side

Wednesday 20150527 Open Class

Posted: May 26, 2015 by ladygrape01 in Uncategorized

11049501_10153338882891197_3081534278071339229_n

If you haven’t already… sign up to compete or volunteer! 

.

S/S/S:

Full Clean 5×2

increasing weight

.

WOD:

3 Rounds For time:

5 Thrusters 135/95

10 Front Rack Backwards Lunge Steps

1 minute rest

Score = time minus 2 minutes of rest

 

Scaling Options:

Barbell – 115/85, 95/65

 

.

Xtra:

10 Minute squat test

Roll out IT band, SLOW

Tuesday 20150526 Open Class

Posted: May 25, 2015 by ladygrape01 in Uncategorized

FullSizeRender FullSizeRender[1] IMG_8102

Saturday crew with Team Red White and Blue, and Monday crew all getting Murph done this weekend. Excellent work and a great showing! 

.

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 11 May

.

WOD:

For Time:

50 Kettlebell Swing buy in (53/35)

Then..

5 Round For Time:

12 Deadlifts (225/155)

21 GHD Sit Ups

Scaling Options:

Kettlebell – 35/25

Deadlifts – 60% of 1RM

GHD – Ab Mat Sit Ups

.

Xtra:

Reverse Hypers – 5X12

2K Row

Monday 20150525 @ 0900

Posted: May 24, 2015 by ladygrape01 in Uncategorized
Come join your TOTF brothers and sisters to honor those that have fallen by participating in Memorial Day ‘Murph’

Unknown

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Picture courtesy of CrossFit HQ.

.

WOD:

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

 

Scaling Options:

Partition the reps into manageable rounds

If you’ve got a twenty pound vest or body armor, wear it.

.

Xtra:

Roll out forearms

Doorway stretch 1 minute per side

Couch stretch 5 minutes per side

Ankle/ heel cord mash 3 minutes per side

Friday 20150522 No Class

Posted: May 21, 2015 by ladygrape01 in Uncategorized
Please note with the holiday weekend we will not have class on Friday.
Saturday 0900 as usual , and Monday at 0900.

image1

Good stuff Ben! Keep up the hard work! 

.

Calling all volunteers… Summer Showdown Deux is coming up soon! If you are interested in competing there are still slots open, if you’re not competing we need volunteers and judges. Our competitions are how we keep the TOTF program going. If you want to compete or volunteer sign up HERE. We can’t do it without you! CAN!

.

Down day… But get ready becuase you know Murph is coming soon! 

Thursday 20150521 Open Workout

Posted: May 20, 2015 by eweirick in Uncategorized
Today’s 1630 session will be cancelled. Everyone enjoy your Memorial Day!

.

S/S/S:

Bench Press

5, 5, 5+

Add 5 lbs from 13 May.

.

WOD:

Snatch Prep work to build to a 80% of 1RM of snatch, then…

EMOM 7

1 Power Snatch

1 OHS

1 Hang Squat Snatch

.

Scaling Options:

None

.

Xtra:

5 x 2 Paused clean (2 sec pause above the knee)

Doorway stretch -1 min per side

Wednesday 20150520 Open Workout

Posted: May 19, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

.

WOD:

3 RFT:

21 Wall Ball

18 Pullups

15 Russian KB swing 2/1.5

12 HSPU

.

Scaling Options:

Banded Pullups

KB…1.5/1

HSPU…Piked position on box

.

Xtra:

Turkish Getup

Develop technique with light to moderate weight