Thursday 20141002 Open Class

Posted: October 1, 2014 by ladygrape01 in Uncategorized

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Cynthia working hard and still smiling at CrossFit Undisclosed! 

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S/S/S:

Bench

5x 75%

3x 85%

1+ @ 95% (PR)

2sec Pause Sets 5×1@ 75%

Drive through the heels and try to push the bench into the ground.

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WOD:

Cross Fit Team Series, Week 2, event 7

Team of 4, each member performs…

21-15-9

-Overhead Squat (115/75)

-Toe-2-Bar

Time = total team time

 

Scaling Options:

OHS: 95/55

T2B: K2E

 

Athletes will complete the entire couplet one at a time. The first athlete may not pick the barbell off the floor until the call of “3-2-1… go!” The second athlete may not begin until being tagged by the first athlete after their last toes-to-bar. Teams must perform in the order: male, female, male, female. Time stops when the last female performs her last toes-to-bar. The team’s score is the time for all athletes to complete the relay. NOTE: If there are not enough females, then team can be more males, as long as there are 4 members.  Just note, only one athlete working at a time and MUST finish couplet before tagging in next partner. Demo Video courtesy of CrossFit HQ.

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Xtra:

3 Rounds of 15 of Dumbbell Incline Rows

Use Moderate Weight

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Coming Up:

TOTF Athletes, near and far-
Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.
While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!
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