Archive for July 10, 2013

Thursday 20130711 Open Workout

Posted: July 10, 2013 by totactfit01 in Uncategorized

BTHappy Belated Birthday to Coach Bobby Tony.¬† Captured here doing what he does best ūüôā¬† Nothing but love, BT!



10×2 @ 60%. of 1RM


Sets start Every Minute On the Minute


Post weight used to Comments/LogWOD


Video courtesy of CrossFit HQ.  Coach Rip going over body position in the Press.  When warming up, watch your partner to see if in their finish position, the bar, shoulder blade, and middle of their foot all line up.  If not, let them know what is out of line.  And have them do the same for you.





6min AMRAP:*

Box Jumps (24/20)

Kettlebell Swings (1.5/1)



*Reps based off of Fran Time (told you to keep track from Tuesday).



Fran Time /Rep Count per movement per round

2-3min     /  14reps

3-4min     /   12reps

4-5min     /   10reps

5-6min     /    8reps

6+min      /    6reps

Score = rounds w/ reps noted


Post rounds completed to Comments/LogWOD     

In LogWOD, put your rep scheme in comments section of entry


So, if my Fran Time was 3 minutes, then I would be doing 14 reps of Box Jumps and 14 reps of Kettle Bell swings per round.¬† And, if my Fran time was 5:30, then I would be doing 8 reps of each move per round.¬† The reason for the breakdown of Fran time to reps is your body’s work capacity.¬† Those with the shorter Fran time have a higher work capacity, thus their rounds will have higher reps counts.¬† Goal is keep MOVING this whole time.¬† Get as many rounds in the time as possible.¬† Leave NOTHING in the tank, just like when doing Fran.



Cash Out:

Roll/Mash Quads and Glutes – 3 min per area



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

5 Rounds for Time:

5  Muscle Ups

10 Kipping Handstand Push Ups

15 Burpees