REMINDER! ONLY ONE OPEN/COMP WOD SESSION SCHEDULED DUE TO COLUMBUS DAY. CLASS IS AT 0900
Today we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.
OPEN:
Strength:
Back Squat: 7 X 5
Increasing weight each set
Post highest successful set to comments/www.logwod.com
WOD:
5 Rounds For Time:
20 Air Squats
7 Muscle Ups
Post time to comments/www.logwod.com
Video courtesy of CrossFit Santa Clara. Jason Khalipa going over the classic Muscle Up progression drill
Video courtesy of Gymnastics WOD. Once you perfect the progression described in Jason video, move on to this transition that Carl Paoli demos
COMP WOD:
Strength:
Weighted Pull ups:
6 X 5 then one set of 5+
followed by…
Back Squat: 6 X 5 then one set of 5+
Increasing weight each set for both movements
Post highest weight used for both lifts to comments/www.logwod.com
WOD:
5RFT:
20 Air Squats
7 Muscle Ups
followed by Rest 4min, then….
For Time:
10 Chest 2 Bar Pull ups
40 Box Jumps (30/24)
80 Double Unders
Post time to comments/www.logwod.com
Cash Out:
Glute-Ham Developer 2X10
Video courtesy of CrossFit Oldtown. When doing these, stop right where your body is in a straight line, parallel with the floor.
Coach Steve flying the colors at CrossFit Wichita Falls. Big shout out to Daniel and his crew out their for the warm welcome. Get back here safe Steve!
CrossFit Team Offutt Tactical Fitness 
Also, you’ll notice on LOGWOD, I have listed the WODs as either “OPEN” or “COMP”. This way, the Comp athletes can also use LOGWOD.
Coach D
[…] Try to increase the weight you used on 8Oct […]