Archive for July 20, 2012

Saturday 20120721 Open Workout

Posted: July 20, 2012 by totactfit01 in Uncategorized

We will have one scheduled class at 0900


Ring Push Ups: Max Reps in One Minute

You get three attempts at max reps on ring push ups.  We will put three athletes on each set of rings.  Athlete one will go for a minute.  Once they finish, athlete two will start 30 seconds later, then after a minute, athlete three has 30 seconds until they begin.  This continues until all 3 have gone through three times.

Post highest total in a round to comments/

WOD:  ?

Saturdays will start being used for CrossFit Benchmark WODs, to include (but not limited to) Girl-named WODs (Fran, Diane, ect…), Hero WODs, Past Games WODs, ect…

But here’s the kicker.  You won’t know what the WOD is until you show up!  That’s right, it’s a surprise!  But, not to worry, I will post what skills you will want to review prior to arriving so you’re well armed.

And, for those of you who either can’t make the 0900 class but want to do the WOD later,  or who are following our WODs from far away (What up Braden!), don’t fear!  I will edit the Saturday posts by noon Central time with what the WOD was.

Unknown and unknowable folks!


Bench Press:

Video courtesy of CrossFit Journal.  Great tips and techniques with Shane Sweatt and Laura Phelps-Sweatt

Dead Lift:

Video courtesy of CrossFit HQ.  A must-watch for proper setup as taught by Mark Rippetoe

Cleans (Power or Full):

Video courtesy of CrossFit HQ.  Coach Burgener walking through a clean demo

Once the WOD is released, but your results to comments/

Have fun out there!


UPDATE: (as most of you guessed) WOD


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments/

A great pic of Mark Peterson hitting a CF Handstand at the legendary CrossFit Park City, home of Chris Spealler.  So, anytime you’re hitting a box during travels, take a pic and send it my way!