Archive for March 7, 2013

Friday 20130308 Open Workout

Posted: March 7, 2013 by totactfit01 in Uncategorized

Day 36 of the 100-Day Burpee Challenge!

because who doesn’t want more burpees after yesterday? 🙂


Strict Press
10×3 @ 50% of 1RM

Sets start every 45 seconds

Last time we did this was 26Nov2012.  HAs your 1RM gone up since then?  Are you using more weight since then?  Look back here for a refresher and see if you have.

Post weight used to Comments/LogWOD

IceLand AnniePic courtesy of Paradigm CrossFit.  2011 and 2012 CrossFit Games Women’s Champ, Annie Thorisdottir showing the proper lockout position for a press.  Active Shoulders, head through, knees, hips, arms locked out.  With today’s press, you are going for bar speed by using only 50% of your 1RM, but that does not mean to shorten the length of the rep.  Get full extension on each rep.  Partial rep = partial results.



Partner WOD
Teams of Two For Time:

5-4-3-2-1 Muscle Ups
60-48-36-24-12 Double Unders
30-24-18-12-6 Burpee2Plate (45#)

Only one partner can be working at a time

Post time and who you teamed up with to Comments

Video courtesy of Chikarastaff.  Because once again, what’s better than more Burpees?!

Cash Out:

2 un-timed rounds using 95/65
-10 Clean position deadlifts
-10 hang Jump shrugs
-10 hang muscle cleans

Firebreather piece :



Friday Night Lightspic courtesy of Crazy Catfitter

DON’T FORGET!  This Friday night at 1930 we will hold a “Friday Night Lights” session in the TactFit area for another round of 13.1.  This is for anyone and everyone to attend.  The plan is for those who didn’t get a chance to do the WOD on Thursday or want another crack at a better score to come inand do it.  And, if you’re not doing the WOD, come in and cheer on those doing it!
I have to give credit where credit is due.  I got this idea for CJ Martin at CrossFit Invictus.  They have a huge community over there and this is the same thing they do on the Fridays during the pen.  It has an event feel to it, and there’s no reason we can do the same.  Come out, feed off the excitement of others!  Cheer on your TOTF brothers and sisters!