No Class

Posted: September 23, 2016 by courtland07 in Uncategorized

The area will be closed for clean up from the conclusion of the Wounded Warrior Games.

20160923 Friday Open Wod

Posted: September 22, 2016 by courtland07 in Uncategorized

WOD

“McGhee”

30 Min AMRAP:

5 Deadlifts (275/195)

13 Push Ups

9 Box Jumps (24/20)

SCALE

DLs – as needed(shoot for 855 of 1RM)

Push ups – off bench

20120922 Thursday Open Wod

Posted: September 21, 2016 by courtland07 in Uncategorized

Sorry for the late post folks.

SSS

5 Sets of:

 10 Feet Elevated Ring Push Up

 10 Broad Jump

 3 Legless Rope Climb

SCALE

FE ring PU – feet on ground ring push -> regular push ups

Legless rope climb – leg-assited rope climb -> 2X rope walk per rep

20160921 Wednesday Open Wod

Posted: September 20, 2016 by courtland07 in Uncategorized

SSS

5:00 of Handstand Work

 20 Wall Climb to Handstand

WOD

With a running clock at 0:00

5 Min AMRAP

50 DUs

10 double KB cleans(53/35)

At 5:00

5 Min AMRAP

100m run

10 pull ups

At 10:00

5 min AMRAP

10 burpees

10 double KB thruster(53/35)

SCALE

KB – as needed

DUs – 2:1 SU ratio

Run – 125M row

Pull ups – ring rows

201060920 Tuesday Open Wod

Posted: September 19, 2016 by courtland07 in Uncategorized

SSS

2 Sets of:

 3 Skin The Cats with :10 hold at bottom

 1:00 Left quad/hip stretch

 1:00 Right quad/hip stretch

WOD

Press

3 sets x 8 reps @ 70% of 1RM

SCALE

65% of 1RM

Area Closure 

Posted: September 19, 2016 by courtland07 in Uncategorized

With the Wounded Warrior Games being held the fieldhouse the TOTF area will be closed to all personnel from 0800-1800 this week. We will only hold thet 0600 class this week. 

20160919 Monday Open Wod

Posted: September 18, 2016 by courtland07 in Uncategorized

There will not be a coach for the 1630 class today. 

SSS

4 Sets of:

 5 Rock To Headstand

 10 Strict Chest to Bar Chin Up

 5 Box To Box Land and Jump

WOD

video courtesy of Crossfit HQ

Team Series Event 4

10 minutes to establish:

1-rep-max hang power clean