Archive for October 11, 2013

Saturday 20131012 Open Workout @ 0900

Posted: October 11, 2013 by totactfit01 in Uncategorized

Well, before it goes the way of the Macarena, the Harlem Shake, and Gangnam Style, we wanted to bring you a “Bring Sally Up” WOD.  For those not familiar with it, here are two videos related to this thing.  The first is courtesy of Norcal CrossFit.  The second was many of your coaches giving the squat part of today’s WOD a shot…





So, in the spirit of “Bring Sally Up”, today’s WOD will be…


“Bring Sally Up – TOTF Style”

Go through the “Bring Sally Up, Bring Sally Down” song doing the following movements:

-Back Squat (135/95)

-Push ups

-Leg Raise (feet don’t touch the ground)

-Ring Rows

*3 min rest between movements



X-tra Work:

None: Rest