Archive for July 8, 2013

Tuesday 20130709 Open Workout

Posted: July 8, 2013 by totactfit01 in Uncategorized



Front Rack Mobility: Super Rack Position

Video courtesy of Paradiso CrossFit


Squat Mobility: Banded Olympic Wall Squat

Video courtesy of Jameson Wolff Fitness Systems


Overhead Mobility:

Video courtesy of CrossFit Eclipse


all these to get ready for….

Fran Glassman

Coach Glassman couldn’t have said it better…






Thrusters (95/65)

Pull ups



10 Minute Time Limit


Post Time to Comments/LogWOD


For those who don’t know, this is one of the staple CrossFit WODs.  Your Fran time is the CrossFit equivalent to “How much you bench?”  The last time we did this one was 28Sept2012 (click here for a refresher)

It is imperative that you record your time.  Not just for tracking your progress, but also for another WOD coming up this week.  Which WOD, you ask?  Keep coming this week and you’ll see…



Cash Out:

Couch Stretch – 3 min per side



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



Power Clean (135/95)

Ring Dips