Tuesday 20150505 Open Workout

Posted: May 4, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

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WOD:

Partner WOD:(see notes)

For Time:

100M Run

10 KB Swings (53/35)

200M Run

10 KB Swings

20 Goblet Squats (53/35)

300M Run

10 KB Swings

20 Goblet Squats

30 GHDs

400M Run

10 KB Swings

20 Goblet Squats

30 GHDs

40 Burpee Over Box (24/20)

500M Run

10 KB Swings

20 Goblet Squats

30 GHDs

40 Burpee over Box

50 Pull ups

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Scaling Options:

Run -150m row for every 100Mrun(still do together)

Swings – 35/25

GS – 35/25

GHD – straight leg sit up

Burpee over box 20/16

Pull ups –x 2 ring row

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Xtra:

Tabata roll entire body x 2

Monday 20150504 Open Workout

Posted: May 3, 2015 by eweirick in Uncategorized
Happy Star Wars Day! May the 4th be with you!

May-The-4th-Be-With-You-Star-Wars-Day-2011-2012-yoda-fluro-lightsaber-banner-May-The-Fourth-Be-With-you-2013

Picture courtesy of knowyourmeme.com.

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S/S/S:

Back Squat

5, 5, 5+

Add 5-10 lbs from 24 Apr

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WOD:

20 Min AMRAP:

30 OH plate lunges (45/25)

15 Power Cleans (155/110)

10 T2B

200M Run

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Scaling Options:

OH plate – 25/10

PC – 135/95, 115/85, 95/65

T2B – K2E, or lay on ground with arms OH, holding rig, bring toes to rig

Run – 250M row

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Xtra:

10 x 100m sprints (rest while walking back to start)

Couch stretch x 2 min per

Saturday 20150502 Open Workout

Posted: May 1, 2015 by eweirick in Uncategorized

IMG_7845

Congratulations to the April Onramp Class, and welcome to the TOTF family!

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Michael

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Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005 on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
McGreevy, seven other SEALs. and eight Army “Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.

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S/S/S:

Prep for WOD

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WOD:

“Michael”

3 Rounds For Time:

800M Run

50 Back Extensions

50 Sit Ups

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Scaling Options:

Run – row 1K

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Xtra:

Roll out thoracic

Prep for next week

Friday 20150501 Open Workout

Posted: April 30, 2015 by eweirick in Uncategorized

S/S/S:

Bench Press

5, 5, 5+

Add 5 lbs from 14 Apr

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WOD:

“Heavy Fran”

15-12-9

Thrusters (135/95)

Weighted Pull ups (45/25)

If you have a weight vest (or weight belt), recommend bringing it and using it.

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Scaling Options:

Thrusters: 115/80, 95/65, 85/55

Pull ups 25/10, no weight C2B, chin above

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Xtra:

Roll out forearms

Roll out legs

Thursday 20150430 Open Workout

Posted: April 29, 2015 by eweirick in Uncategorized

S/S/S:

Demo and practice butterfly, back, breast and freestyle strokes.

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WOD:

POOL WOD

4 X 50m Individual medley relay

1 min rest between rounds

Record average of all 4 rounds

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Scaling Options:

If really green on the strokes, cut distance in half

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Xtra:

 Work treading water technique – 5 min

Video courtesy of iSportdotcom’s channel.

Wednesday 20150429 Open Workout

Posted: April 28, 2015 by eweirick in Uncategorized

S/S/S:

Sumo Deadlift

5 x 3

@ 80% of 1RM set on 3 Apr

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WOD:

Team WOD:

Teams of 2 complete the following for time:

10 Cal Row

20 (by 2s) Walking Lunge steps w/bar in Front Rack (135/95)

Partners switch at the completion of each round of lunges

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Scaling Options:

Front lunge weight – 115/80, 95/65

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Xtra:

Clean & Strict press

5, 5, 3, 2, 2 (Increase weight each set)

 Couch stretch – 2 min per

Hang from pull up bar – 3 min total

Tuesday 20150428 Open Workout

Posted: April 27, 2015 by eweirick in Uncategorized

Video courtesy of Corey Pitsillidi.

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S/S/S:

Hang Power Snatch Technique

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WOD:

5 Rounds:

On a 3 min clock complete:

400m Run

Remaining time…Power Clean 135/95

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Scaling Options:

If can’t run, 500m row per round.

PC – shoot for 50% of 1RM

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Xtra:

Heel cord mash -3 min per