Archive for September 2, 2013

Tuesday 20130903 Open Workout

Posted: September 2, 2013 by totactfit01 in Uncategorized

Day Two of our 3RM week.  Bring them squattin’ legs!!!!


Back Squat

Set 3 Rep max


Post highest successful 3 rep set to Comments/LogWOD



8 Min AMRAP:

20 Double Unders

20 Walking Lunges

20 Box Jumps (bounding) 24/20


Post completed rounds to Comments/LogWOD

Yep, you read it right, we will let you bound off the top of the box on these Box Jumps today.  Why?  Because this should be a FAST workout!  Your goal today, when you start a movement, go unbroken.  Can you do it?  Are you up to it?


X-Tra Work (Done on your own outside of class time):


Beginner & Intermediate)


Barbell Lunge(135/85)

5 steps per leg

Drop bar, push back to beginning



Cash Out:


10 Min Squat Test

Video courtesy of Mobility WOD.


Luke Daniel SernaCongrats to TOTF alum Marco and Brandy Serna as they welcomed Luke Daniel Serna.  Kid looks ready to WOD! 🙂