Archive for July 18, 2013

Friday 20130719 Open Workout

Posted: July 18, 2013 by totactfit01 in Uncategorized

CFO in the House

You should always stop by TOTF on the weekends, you never know who you’ll see.  Always great seeing CrossFit Omaha’s Paula Miller, Jenn Grass, and 2012’s 12th Fittest Woman in the World, Stacie Tovar stop by (oh, and Stacie’s husband, Dustin, who was taking the pic).  You guys are always family out here!


Deadlift- Establish 5 Rep Max

Post highest successful 5 rep set to Comments/LogWOD

Last time we set a 5RM on Deads was on 1May2013.  Click here for a refresher.


“Tabata What!?!”

32 Intervals of 20sec Work, 10sec Rest. Clock does not stop

8 Intervals – Box Jumps (24/20)

8 Intervals – Thrusters (45/35)

8 Intervals – Double Unders

8 Intervals – Sumo Deadlift High Pull (45/35)

Score = Total Reps

Post reps to Comments/LogWOD

Cash Out:

Couch Stretch

5min total per leg

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

Beginner & Intermediate
4×10 Reverse Hyperextension