Archive for April 17, 2012

Wednesday 20120418 Open Workout

Posted: April 17, 2012 by totactfit01 in Uncategorized


1. Begining this Thursday, the scheduled noon classes will be moved to 1130.  This goes for all Tues/Thurs/Fri classes.  Those will all be at 1130 from now on instead of noon.  Thank you.

2. We are planning a very special WOD for this Sunday.  Details coming REAL soon.



Think of them as Wall Balls with a bar

-Pull Ups

If you don’t have kipping, work with a band.  Don’t forget, log what band you use so the next time you try these, you’ll know what band you used, and whether or not you’re ready to move the the next smaller size.  The goal of using a band is to get you closer and closer to not using a band.



  • 10 Rounds, Each Round for Time:
    • 5 Thrusters (115/80)
    • 10 Pull ups
    • 100m Sprint
    • Rest 1min

Post total time(as well as fastest and slowest split)/thoughts on the concept of hero WODs to comments/

Photo courtesy of

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Cash Out:

Walk 200m

Stretch Shoulders and Lats