Archive for March 14, 2013

Friday 20130315 Open Workout

Posted: March 14, 2013 by totactfit01 in Uncategorized

Scheduling note:  Due to the USAW Level 1 Sports Performance Coach Certification Course, the Saturday 0900 class is cancelled and the TactFit area will be closed off from 0830-1830 Saturday and 0830-1600 Sunday.  For those looking to do The CrossFit Open WOD one last time, I will be in the TactFit area and will run a class at 1630.  We apologize for any inconvenience



Don’t forget!  We’ll be doing a “Friday Night Lights” session at 1930 for those looking to take another (or first) crack at 13.2


Day 43 of the 100-Day Burpee Challenge!

In just one week, we’ll be halfway done!



Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 28Jan (click here for a refresher)


Post weight used to Comments/LogWOD



“Girls, Girls, Girls”

Today we’re going to combine portions of two of the “Girls” or CrossFit Benchmark WODS.  By themselves, these WODs are fun enough.  But put them together, whoa momma!

5 minutes As many Rounds As Possible of:

5 Pull ups, 10 Push Ups, 15 Air Squats

Rest 2min

Grace – 5min Cut off
30 Clean & Jerks (135/95)


Add completed full rounds of Cindy to your reps completed of Grace = Score

Post Score to Comments/LogWOD

So, when you think about it, it’s only 10 minutes of work, and you get a break int he middle!  How cool is that?!



Cash Out:

Banded Shoulder Stretch

Video courtesy of Mobility WOD.  Go through the first drill shown here, spending two minutes per side.


Firebreather Piece (Done After Class):