Monday 20150706 Open Workout

Posted: July 5, 2015 by eweirick in Uncategorized
Coach Brian Haggerty representing TOTF at CrossFit Balance while in Washington, D.C. CAN!

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BryHag

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 25 June

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WOD:

EMOM x 15

 Min 1:  10 KB Snatch (1.5/1)

 Min 2:  :40 sec Hollow Hold

 Min 3:  10 Strict TTB

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Scaling Options:

1.0/.75 or as needed

T2B – K2E, still strict

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Xtra:

5 x 3 deadlift pulls from the rack/jerk blocks (or stack 45’s).

Put bar just below the knee, and complete a deadlift.

Saturday 20150704 Open Workout

Posted: July 3, 2015 by eweirick in Uncategorized
Happy Independence Day CF TOTF family and friends!

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S/S/S:

Prep for WOD.

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WOD:

“Stars & Stripes”

Partner WOD (One person working at a time)

4 Rounds For Time:

50 Cleans 135/95

50 Box Jumps 24/20″

500m Row

50 V-ups

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Scaling Options:

Cleans – Scale weight as necessary

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Xtra:

Wish everyone in the box Happy 4th of July

Friday 20150703 Open Workout

Posted: July 2, 2015 by eweirick in Uncategorized
Due to the federal holiday, there will only be one open class tomorrow @ 0900. Everyone have a fun and safe Independence Day!

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S/S/S:

Front Rack Bulgarian Split squat

3 X 12 (6 per leg)

5 Air Squats between switching legs

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WOD:

EMOM for 20 Min

Odd: 1 Snatch @ 80% of 1RM

Even: 2 Clean & Jerk with same weight

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Scaling Options:

75% of 1RM

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Xtra:

50 hollow rocks

50 back extensions (Break up as needed)

Oly Wall Stretch x 5 min

EMOM during – straighten legs for 5 seconds

Thursday 20150702 Open Workout

Posted: July 1, 2015 by eweirick in Uncategorized

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Video courtesy of decentrowingdotcom.

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S/S/S:

Row Technique

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WOD:

2 x 2000m Row

1000m @ 24spm

500m @ 26spm

250m @ 28 spm

250m @ 30 spm

Rest 2 min

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Scaling Options:

 

None.

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Xtra:

5 Rounds, Not For Time:

5 Strict C2B pull ups

15 GHD Sit Ups

Wednesday 20150701 Open Class

Posted: June 30, 2015 by ladygrape01 in Uncategorized

S/S/S:

Back Squat 

5,5,5+  

add 5lbs from 18 June

WOD:

2 Rounds For Time

1 Lap (.4 mile) walk carrying KB on chest

(if weight drops below chest…stop and perform 10 Air Squats)

30 Alt KB Snatches  1.5/1

Scaling Options:

KB (1/.5)

Xtra:

2 Round not for time

15 Evil Wheels

10 strict T2B

Pigeon Pose – 2 min per leg

Roll out It Band – 2 min per leg

Tuesday 20150630 Open Workout

Posted: June 29, 2015 by eweirick in Uncategorized
If you haven’t already checked it out, here is CF TOTF making headlines. CAN!
http://www.omaha.com/news/military/offutt/team-offutt-tactical-fitness-games/collection_20716406-1436-11e5-b6fb-cba75edf7c4e.html

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S/S/S:

Prep for WOD.

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WOD:

18 Thrusters 95/65

9 Box Jumps 24/20

12 Thrusters 95/65

6 Box Jumps 24/20

6 Thrusters 95/65

3 Box Jumps 24/20

1 Mile Run

3 Box Jumps 24/20

6 Thrusters 95/65

6 Box Jumps 24/20

12 Thrusters 95/65

9 Box Jumps 24/20

18 Thrusters 95/65

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Scaling Options:

Thrusters: 75/55

Box Jumps: 20/16

Run: Cut down the distance as needed or 2k row

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Xtra:

Sit on floor with legs out straight

Use empty bar to mash quads – 3 min per leg

Put 2 ½ plates on same bar, mash heel cord and calf area, 3 min per side

Monday 20150629 Open Workout

Posted: June 28, 2015 by eweirick in Uncategorized
We’ve added all of Bryan Holm’s photos to a page here on the site. See above.

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 15 June

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WOD:

3 RFT

20 Pushups

20 Squats

20 Burpees

20 Pullups

20 Pistols

3 Min Rest

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Scaling Options:

Push ups: on knees on up motion

Squats: to range of motion

Pull ups: Body ring row

Pistols: banded or to box

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Xtra:

Ring Dip Hell

3 Rounds:

30 sec hold at top of ring dip

5 sec negative

30 hold at bottom of ring dip

1 Min rest