Wednesday 20141022 Open Class

Posted: October 21, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of Concept2 Australia.

Row Technique

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WOD:

Row 5,000m

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Xtra:

3 rounds

30 second Dead hang from pull-up bar

30 Sec/side Roll out Hamstrings

30 Sec/side Roll out Quads

30 Sec/side Calf Stretch

 

Tuesday 20141021 Open Class

Posted: October 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of CrossFit Austin.

Dip Progression

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WOD:

Weighted Dip 3-2-2-2-1-1-1-1-1 reps

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Xtra:

Barbell tricep smash

Monday 20141020 Open Class

Posted: October 19, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of Antranik.

L-Sit Progression

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WOD:

3 rounds for time of:
30-second L-sit hold
20 pull-ups
135-lb. thrusters, 10 reps

Scaling Options:

Thrusters: 135/95 – 115/75 – 95/55

Pull-ups: Banded or Jumping w/ Negative

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Xtra:

3×60 second cobra pose

Saturday 20141018 @ 0900

Posted: October 17, 2014 by ladygrape01 in Uncategorized

S/S/S:

Pull-up Progression

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WOD:

30 min SLOW BOAT TO TOTF ROW

Keep the pace between 2:30 to 3:00 / 500m

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Xtra:

Hip/shoulder mobility

(bring your lacrosse balls)

Friday 20141016 Open Class

Posted: October 16, 2014 by ladygrape01 in Uncategorized
Leader Board for the October Fun Comp:
  1. Jason Howell 
  2. Brian Haggerty
  3. Dave Erickson 
  4. Bobby Smith 
  5. David Bacot 
  6. James Harper 
  7. John Pallumbo
  8. Jason Stiefer 
  9. James Zemotel 
  10. Eddie Weirick 
  11. Mark Williamson 
  12. Porter Munroe 
  13. Colin Barcus 
  14. Anthony Spaduzzi 
  15. Evan Friedrich 
  16. Homar Sanchez 
  1. Haylee Lawrence 
  2. Julie Rash 
  3. Demetria Munroe 
Remember to post your score to comments on Facebook! Top male and female will win a TOTF shirt! 

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S/S/S:

L-Sits Progression

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WOD:

Video courtesy of Reebok CF One.

4 rounds for time of:
45-second L-sit hold
135-lb. deadlift, 30 reps
15 handstand push-ups

Scaling Options:

HSPU – 1 Mat, banded (harness on rig); box

Deadlift to weight

L Sit (Full, 1 Leg Tuck, 2 leg tuck)

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Xtra:

Video courtesy of CrossFit SanFrancisco.

The Simple Five Way Shoulder

Thursday 20141016 Open Class

Posted: October 15, 2014 by ladygrape01 in Uncategorized

iraq2_th

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

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WOD:

Feeks

For time:
2 x 100-meter shuttle sprint and 2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint and 4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint and 6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint and 8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint and 10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint and 12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint and14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint and 16 squat clean thrusters, 65-lb. dumbbells

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Xtra:

Roll out anything that hurts

Wednesday 20141015 Open Class

Posted: October 14, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of CrossFit HQ.

Rowing Technique

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WOD:

10 rounds, each for time of:
Row 250 meters
Rest 2 minutes

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Xtra:

Wipe down rowers

Roll out