Archive for October 1, 2013

Wednesday 20131002 Open Workout

Posted: October 1, 2013 by totactfit01 in Uncategorized

Navy 5KCongrats to Rod, Homar, Carly, and Ben who ran in last weekend’s Navy 5K.  Good stuff!





If missed Tuesday find 1RM on Muscle Snatch, otherwise;

Find 3RM Weighted Chin-Up


Post weight (for either one) to Comments/LogWOD


Row Time Trials:
Max 1000M Row
2min Rest
Max 750M Row
2min Rest
Max 500M Row
2min Rest
Max 250M Row

Post time for each row to Comments/LogWOD



Quick rowing tips from the man who won the Rowing Half Marathon during the 2013 CrossFit Games, Jason Khalipa.


X-tra Work:


Homework (done on your own outside of class):

Rest/ work on mobility

Hint, there will be heavy squats tomorrow.  Prep correctly…