Archive for July 21, 2014

Tuesday 20140722 Open Class

Posted: July 21, 2014 by ladygrape01 in Uncategorized
Team Peristaltic Rush and Kyle Gundrum representing TOTF this weekend at the Cornhusker State Games Ultra Fit competition hosted y CrossFit Lincoln. 



Push Press 5×75%, 5×80%, 5×85%, 60% x max reps (% based off 2RM)

Post weight to comments/ LogWOD



3 Rounds ForTime:
15 Pullups
30 Push Jerks 95/55
60 Air Squats

Scaling Options:

Pullups – Ring Rows

Push Jerk weight – 75/55

Air Squat to med ball

Post time to comments/ LogWOD




Video courtesy of Gymnastics WOD.

Handstand walk

If you have it – Do three attempts max distance

If you don’t – Work Progression


Homework (done on your own outside of class):

Doorway Stretch – 2 min per side

Banded Lat Stretch – 2 min per side


To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there!