20160824 Wednesday Open Wod

Posted: August 23, 2016 by courtland07 in Uncategorized

SSS

Handstand walk work

WOD

20 min AMRAP

10 HSPU

15 Air Squats

20 Double unders

SCALE

2:1 single unders

20160823 Tuesday Open Wod

Posted: August 22, 2016 by courtland07 in Uncategorized

SSS

Prep for wod

WOD

30 Amrap

200m Run

15 Burpee

10 Pull up

 

20160822 Monday Open Wod

Posted: August 21, 2016 by courtland07 in Uncategorized

SSS

EMOM for 10

3 Back Squats @ 60% of 1RM

WOD

5 RFT

400m Run

15 OHS 95/65

SCALE

65/45

Our First edition of the TOTF Newsletter

Posted: August 19, 2016 by courtland07 in Uncategorized

TOTF Newsletter Issue 1_v4

Enjoy and tell us what you think.

20160820 Saturday Open Wod

Posted: August 19, 2016 by courtland07 in Uncategorized

WOD

Partner Chipper WOD for time, one partner working at a time:

100 Wall Balls  @20/14

100 Med Ball Squat Cleans

100 Med Ball Sit Ups

100 Plyo Push Ups off the ball

SCALE

Ball: 14/10

Upscale to monster 30# if you like

20160819 Friday Open Wod

Posted: August 18, 2016 by courtland07 in Uncategorized

Classic benchmark workout here folks make sure you mark the time because you will see it again. Good luck to you and give it your all. I know some of you may have don’t it already so I am looking forward to seeing pics of people hitting the Dave LeClaire PR bell. 

SSS

Press

5-5-3-3-2-2

WOD

Helen

3RFT

400 meter run

21 Kettlebell swings 53/35

12 pull ups

SCALE

Pull-ups to Barbell Rows/Ring Rows

20160818 Thursday Open Wod

Posted: August 17, 2016 by courtland07 in Uncategorized

SSS

Mobility (Post WoD)

WOD

Death by…

EMOM adding one for each minute

Deadlift (225/185)

Air Squat

SCALE

Deadlift by #

If you fail and the class as a whole is moving forward still, rest 1 full minute, reduce weight to 185/135 (or 20% of your scaled weight) and start again.  When the last person fails the initial than the WoD is over.