Archive for June 30, 2013

Monday 20130701 Open Workout

Posted: June 30, 2013 by totactfit01 in Uncategorized

Kyle OH

Congrats to TOTF Athlete/Shadow Coach Kyle Gundrum on making Technical Sergeant.  Well deserved!

Schedule note:  Due to down days this week, we will run one session per day July 4th-6th.



This week we will be working some dumbbell variations in our S/S/S Piece.  Next week kicks off our next Absolute Strength cycle.


Dumbbell Press 4×6 @ 75% of 1RM

(split your 75% over two DBs)


Post weight used to Comments/LogWOD


For dumbbells, keep your arm position the same as you would for a barbell press.  Elbows down and in front at the bottom, arms locked out and head through at the top.




“High in the Sky”
15min AMRAP:
Run 400m
3 Muscle Up Dip Blasters (1MU + 3Dips)
10 Overhead Squats (95/65)


Post rounds completed to Comments/LogWOD

Video courtesy of CrossFit HorsePower.  Southern California Region competitor Andrea Ager demonstrating the Muscle Up Dip Blaster.



Cash Out:

Mash and Stretch Triceps & Shoulders – 3 minutes per area



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

DB Turkish Get Ups:

3×5 per side

Increase weight per round

3Rounds For Time:

500M Row

15 Burpees over rower