The Open is here. Let’s do this!!!

Posted: February 18, 2018 by crossfittotactfit in Uncategorized

Date 19 Feb

SSS – Front Squat 5,5,5 plus

WOD- 21-15-9

Cleans

Wall Balls

Date 20 Feb

SSS – Bench 5,5,5plus

WOD- 500m Row

50 Squats

400m Row

40 BFSU

300m Row

30 Push ups

200m row

20 Walking Lunges

100m Row

10 Burpees

Date 21Feb

SSS- DU practice

 

WOD- 5 RFT

400m Run

30 KB Swing

20 Double unders

 

Date 22 Feb

SSS – Deadlift 5,5,5 plus

WOD – 12 min AMRAP

3 Power Snatch

3 Box Jumps

3 Muscle up – pull ups

20 Cal Row

Date 23 Feb

OPEN 18.1

 

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Next week starts the open. Are you scared?

Posted: February 11, 2018 by crossfittotactfit in Uncategorized

Date 12 Feb

SSS- Bench 5,5,5 plus

WOD – 12-minute clock no/very little rest

4 Rounds

1-minute KB snatch (1.5/1.0)

1-minute BFSU

1-minute Lunges

 

Date 13 Feb

SSS- Front Squat 5, 5, 5 plus

WOD – Cash in 16 Burpees

2RFT

500m row

8 pull ups

8 push press (115/80)

Cash out 16 Burpees

 

Date 14 Feb

SSS – Annie meets Grace

WOD – 50-40-30-20-10

Double Unders w/ 3 Clean and Jerks after each round

Date 15 Feb

SSS- Deadlift 5,5,5 plus

WOD- 10!

Burpees

BFSU

Date 16 Feb

SSS –Push Press? 5,5,5 plus

WOD- 6 min AMRAP, 6 rest, 6 min AMRAP

5 Squat Cleans (135/95)

7 Toes to bar

9 Hand release push up

First full week of Feb.

Posted: February 4, 2018 by crossfittotactfit in Uncategorized

Date 5 Feb

SSS- Deadlift 5, 5, 5+plus

WOD- 15 Min AMRAP

2-4-6-8-10-12 keep increasing by 2 until time

Goblet Squat

Sit ups

Burpees

Date 6 Feb

SSS – Press Push Press Complex 3 Press followed by 3 push press same weight done at 5RM weight

WOD- 10 min AMRAP

5 DB snatch left arm

40 Du – 80 SU

5 DB snatch right arm

Date 7 Feb

SSS- Pull ups. 5×5 (Don’t give them a choice. )

WOD – 21-15-9

Power Cleans (95/65)

Wall Balls

400M run after each round

Date 8 Feb

SSS – Press 5,5,5plus

WOD – 5 RFT

12 Push Jerks

8 Pull ups or 16 Ring Rows.

Date 9 Feb

SSS – Deadlift 5,5,5plus

WOD – 21 -15-9 (sprint)

Deadlift (50% of above?)

Box Jumps

Its the end of January. The Open is just around the corner

Posted: January 28, 2018 by crossfittotactfit in Uncategorized

Date 29 Jan

SSS – Set Deadlift 5RM, or 3RM

WOD

21-15-9 Double Kettle Bell clean and Jerk (1.5/1.0), GHD Sit-up, Run 200M in between

Date 30 Jan

SSS – Squat 5, 5, 5+ start at 75% of 5RM from last week

WOD

2 RFT

Farmers Walk 400M (1.5/1.0 pood Kettlebells)

30 Double KettleBell Swing

Date 31 Jan

SSS – Set Bench 5RM, or 3RM

WOD – Set a time for 3 laps which is 1.2 miles.

Date 1 Feb

WOD

Row 500M

4 Rnds Kettle bell fun (1.5/1.0)

10 KB Clean

20 KB Snatch

30 KB Swing

Row 500M

Date 2 Feb

SSS- Set Press 5Rm, or 3 RM

WOD- 10 AMRAP 5, 10, 15, 20, 25, 30 (do five, then 10, etc.)

Box Jump (games Standards)

Burpees

Are you getting faster?

Posted: January 21, 2018 by crossfittotactfit in Uncategorized

You should be noticing an increase in your ability to generate speed.  If not, look at your effort.  Are you going all out?

22 Jan

SSS – 5 rounds 20-rep Bench SS Complex
As many reps as possible @90%
Finish remaining reps immediately with pushups

WOD – 7 Min AMRAP Burpees to target 6″ overhead

23 Jan

WOD – 3 RFT
1 Lap Run
10 DL (225/135)

24 Jan –

SSS – Set a new 5RM BS

WOD – 100 Pullups for time

25 Jan

SSS – 3×7 Press

WOD – Run 8 Laps (5K)

26 Jan

SSS – 10 min EMOM
1 clean @80-85%
1 FS @ same weight

WOD – For time:
30 G2OH (135/95)

27 Jan

WOD – 17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Half way done with January.

Posted: January 14, 2018 by crossfittotactfit in Uncategorized

15 Jan

SSS – 5x Max Effort Ring Dips
Target range is 8-15 so add weight or bands as needed to hit that range

WOD – 4 RFT
10 OH Plate Lunge (45/25)
20 G2OH (plate)

16 Jan

SSS – 3x 200m Sprints
rest 2 mins between runs
try to improve time each set

WOD – 10!
T2B
Pushups

17 Jan

SSS – 4×7 FS @5-10# Heavier than 27 Dec

WOD – 2 rounds of Tabata Wall Sits
2 min rest between rounds

18 Jan

SSS – Jumping Day
In 10 minutes, using one ring, set a max verticle jump
(measure height to bottom of ring)

WOD – 300DU/600SU for time

19 Jan

SSS – 3-3-3-3-3 Hang Power Clean

WOD – 12 min EMOM
2 Clean Pulls @120% of 1RM

20 Jan

WOD – 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

One down, three to go

Posted: January 7, 2018 by crossfittotactfit in Uncategorized

Well wasn’t that special?

8 Jan –

SSS – 1-1-1-1-1 Press Complex
1 strict press/2 push-press/3 jerk

WOD – 5-4-3-2-1
Thrusters (135/95)
C2B Pullups

9 Jan

WOD – 8 RFT
200m row
200m run

10 Jan

SSS – 4×7 DL @5-10# Heavier than 20 Dec

WOD – 7 min AMRAP
Wallballs (20/12)

11 Jan

SSS – 15 Minutes of Pistol technique and progression work

WOD – 15 min AMRAP
5 pistols left leg
5 Pistols right leg
15 BF situps

12 Jan

SSS- 1-1-1-1-1 OHS

WOD – 12-9-6
Cal Row
Front Squat (185/125)

13 Jan

WOD –

17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.