Archive for June 3, 2013

Tuesday 20130604 Open Workout

Posted: June 3, 2013 by totactfit01 in Uncategorized

May2013 on ramp

Congrats to our most recent class on On-Ramp Grads!  Welcome to the family, folks!




Front Squat
8×3 @ 78% of your 1RM

Set Starts on the minute



Post weight used to Comments/LogWOD

Video courtesy of Mobility WOD.  Prior to the start of your front squats, do the banded wrist stretch showed at the 6:25 mark.  Do this for one minute per wrist.




4 Rounds For Time:
200M run
15 Burpees Broad Jumps – 6′ (long side of mat)

Post time to Comments/LogWOD

Video courtesy of Team CrossFit USA.  For today’s broad jump, you only need to jump the distance of the long side of one of the mats on the floor (6 feet).  If you want to keep from having to jump all the way across the gym, once you land, turn around and do a burpee, and jump back to your starting point.



Cash Out:

Banded calf stretch 2 min per side

Banded Front Squat stretch 2 min per side



Firebreather Piece (Done on your own outside of class time):

Every minute, on the minute, for 5 minutes:

3 Power Cleans (135/95 lb)
5 Chest-to-Bar Pull-Ups