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

 

fridaynight01

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!

 

Strength:

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

 

WOD:

“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:

“Cindy”
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):

Rest