Archive for July 15, 2013

Tuesday 20130716 Open Workout

Posted: July 15, 2013 by totactfit01 in Uncategorized

CAN!

Pic from this past Saturday’s running of “CAN!”  to send off Drea and Gavin.  Great turn out from a great community.  We’ll miss you guys!!!

 

Afternoon TactFitters,

Due to scheduling issues, today’s 1730 class is cancelled. We apologize for any inconvenience.
The WOD is still up on the board, so feel free to do the WOD on your own.
Coach D

S/S/S:

Back Squat 5×5

Use @ 70% of 1RM

Post weight used to Comments/LogWOD

WOD:

“Game Day”

5 Rounds For Time:

20m Barbell Overhead Walking Lunge (135/95)

100 Single Unders

25min cut-off

Post time to Comments/LogWOD

Video courtesy of CrossFit Artis.  CrossFit Artis owner, Jon Day demonstrating the Barbell Overhead Walking Lunge.  Keep your core engaged to help secure the active shoulder position throughout the movement.

Cash Out:

800m Row

Lvl 3 Damper

20 s/m (stroke rate)

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

Beginner (one year CF Experience of Less) : Weighted Sit-Ups with Kettlebell –  5×10

Intermediate(Over one year CF experience): 3 Rounds for Quality:

15 GHDs

10 Box Jumps  (30/24)