Archive for May 24, 2012

Friday 20120525 Open Workout

Posted: May 24, 2012 by totactfit01 in Uncategorized


With this weekend being a time to reflect back and honor those who gave their lives for our country, we couldn’t think of any better way to do this than by kicking off our Memorial Day Weekend Hero WOD Marathon.  Over Friday, Saturday, and Monday (give you a nice rest day Sunday) we will run three different Hero WODs to honor those fallen warriors.  Today, we start with “Air Force”.  Not your traditional Hero WOD, but seeing as how we are on an Air Force base, this WOD is dedicated to not only all Air Force brothers and sisters who gave the ultimate sacrafice, but to all service members both past and present.

Also, due to Holiday hours, we will only run one class each day.

Fri – 0900

Sat – 0900

Mon – 1000

Back to today’s stuff…


Prep work for todays WOD, which is….


Video courtesy of TKE 143.  Shot from the 2010 CrossFit Midwest Sectional (before they went to the CrossFit Open).  A good friend of mine, Greg Morales grinding through the WOD.

Air Force”

For all weight movements, RX’d will be 95/65

20 Thrusters


20 Push Jerks

20 OHS

20 Front Squats

At the beginning of every minute, you must do 4 burpees.

Cash Out:

High-5 everyone!

Also, don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.