Archive for December 18, 2012

Wednesday 20121219 Open Workout

Posted: December 18, 2012 by totactfit01 in Uncategorized


Add 5-10 pounds to previous Dead Lift 5RM

(done on 12Dec, click here to refresh your memory)

Total time to finish= 17 minutes

Post highest successful 5-rep set to comments/LogWOD

Since we’re dead lifting,to avoid leaving your DNA on our bars, please make sure you wear(pic courtesy of Centerville CrossFit)





For Time:

10 Burpees, 1(Chest to Bar) Pull Up, 9 Burpees, 2 Pull Ups, etc…..until 1 Burpee, 10 Pull Ups

Post time to comments/LogWOD

Video courtesy of Gymnastics WOD.  As Coach Carl Paoli mentions, don’t over-extend yourself trying to shove your chest up to the bar.  Rather, continue rotating the shoulder to bring your shoulder to the bar.  Maintain a rigid back, try to make your elbows finish behind the back


Extra Credit:

6 x 150 M Sprint – Rest 90 seconds between attempts


Cash Out:

100 Banded good mornings

Video courtesy of JoeDefranco.  Remember when doing these banded good mornings, maintain a good lumbar curve.  Don’t let your back round.

COurtland HSPU

Want to say Welcome Back to our own, Courtland Holloway.  Rumor has it he will be competing in the TactFit Games.  Are you signed up yet?  Don’t wait!  Spots are going quick!  We’ll have a wide range of affiliates being represented.  Let’s make sure TactFit brings the numbers!