Archive for February 9, 2014

Monday 20140210 Open Workout

Posted: February 9, 2014 by totactfit01 in Uncategorized

John at Priority CrossFitNew TOTF Club President John Hendricks getting work done at Priority CrossFit in Des Moines with Coach Mandy and CrossFit Games Masters Athlete, Bill Parton.  Good luck to John and his wife Kelly as they both test for Master Sergeant today!




Handstand Push Up Work

Video courtesy of Practice CrossFit.  Take some time to work these progressions if you don’t have consecutive Handstand Push Ups.





3 Rounds For Time:

30 Handstand Push Ups

30 Ft Walking Lunge w/30% of Front Squat 1RM in Front rack


Post time to Comments/LogWOD


Last time we did a 1RM on Front Squat was during the TactFit Total on 25Nov2013 (click here for a refresher)

As a reminder, 30 feet = the length of 5 mats.



X-tra Work:

100 Evil Wheels

100 Banded Goodmornings


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

-2 minutes a side of Lacrosse mash the scapula with moving arm overhead then down across hip

-2 minute Pigeon Pose


As promised, the video recap for the 2014 TactFit Games.  Thank you to everyone involved.  All the athletes, judges, volunteers, MCs, phtographers, gym staff,  video personnel, and anyone else I am forgetting.  This event was a success due to you.  Enjoy!