Archive for May 7, 2012

Tuesday 20120508 Open Workout

Posted: May 7, 2012 by totactfit01 in Uncategorized

DON’T FORGET, MONDAY, WEDNESDAY, AND THURSDAY WE NOW HAVE AN 1800 OPEN CLASS!

Also, look for a sign up sheet for purchasing our BRAND NEW CF TOTF LOGBOOKS!  Keep track of your progress AND be cool.  Everyone wants one.  Don’t be left out!  See the sign up sheet in the TactFit area.

Skill Review:

Burgener Warmup

Vid courtesy of CrossFit HQ.  This will be part of your warm up, leading into some more snatch work before working on….

High Pull for SDHP

Pic courtesy of Kia Kaha Corssfit.  Notice, she extands the hips, then shrugs HIGH!, this launches the bar up, where she finishes with the arm pull.  Work on the sequence!  Today’s WOD will see a slightly higher weight for high pulls then what we use in Fight Gone Bad, so you will want that VIOLENT hip drive to save your arms for later.

WOD:

For Time:

50 Burpees

30 SDHP @ 85/65

200m OH Walking Lunge w/ Bumper  (45/25)

(12 Min cutoff)

Post thoughts/time to comments/www.logwod.com

Extra Credit:

2×25  GHD’s

Cash Out:

3×2 Min Planks

Video courtesy of CrossFit HQ.  For those following the CrossFit Regionals, there was one hell of a finish at the Men’s Soutwest Regional final workout that saw Games legand Chris Spealler tell the new crop of up and coming studs to get the hell out of the way.  Want to know how much attention this got?  He was a top 5 trending topic on Twitter.  #wearetakingover