Tuesday 0131029 Open Workout

Posted: October 28, 2013 by totactfit01 in Uncategorized

Salt Carl and HomarGotta love those TOTF hoodies!  Coaches Salt, Carl, and Homar at their CF Level One Certification last weekend.  So proud of these guys!  Look for them to be leading up some of the Open classes.  It’s dedication of guys like them that keep this program going.  We are always looking for more folks looking to help change lives.  If you are interested in being in our Shadow Coaching program to get you towards getting your CrossFit Level One certification, talk to one of our coaches!

 

 

WOD:

HOLY MOLEY

2 Rounds

Station 1: 4 Rounds; AMRAP Power Clean @ 80% 2RM 30 seconds on, 30 seconds off

Station 2: 4 Rounds; AMRAP Toe 2 Bar 30 seconds on, 30 seconds off

Station 3: 4 Rounds; AMRAP Partner Tire Flips 30 seconds on, 30 seconds off

Score = Reps

 

Post score to Comments/LogWOD

Post weight used to Comments section in LogWOD as well as who you partnered up with on Tire Flips

For the new folks, AMRAP = As Many Reps or Rounds As Possible.  We set our 2RM on Power Clean on Oct 15th (click here for a refresher), and looking at LogWOD, it looks like 11 of you recorded it.  Good work!

 

X-tra Work:

4 sets Glute Ham Raise

10-12 reps (use bands for assistance if needed)

 

Homework (Done on your own outside of class time):

Lat Stretch—3x30sec per side

Banded Wrist Stretch—3x30sec per side

Comments
  1. Salt Bacot says:

    Why I am a CrossFitter – among the many reasons, tangible improvement in my health. Last year after only a short time in CrossFit, I took my annual AF PFT with normal results; not bad, but not fabulous (still an “excellent”). Today, one year later, I have lost 2 inches off my waist and shaved 35 sec off my run while running a fraction of previous years. So glad I joined this movement and recruiting everyone I CAN! Salt

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