Archive for April, 2015

Thursday 20150423 Open Workout

Posted: April 22, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

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WOD:

5 RFT:

4 Box Jump 30/24

50m Run (25M down and back)

8 Pullups

50m Run

12 Burpees

50m Run

16 AS

50m Run

20 DU

50m Run.

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Scaling Options:

BJ – 27/22 or 24/20

No run = 75M row

Pull Ups – body row

DU – 2:1 SU w/10 min DU practice after

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X-tra:

5 mins Alternate Calf stretch with bands each leg,

2 mins downward facing dog

2 min banded shoulder stretch

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Wednesday 20150422 Open Workout

Posted: April 21, 2015 by eweirick in Uncategorized

S/S/S:

Clean Technique

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WOD:

Squat Clean Day

3,3,2,2,1,1

Squat Clean + Front Squat each rep.

Increase Weight each set

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Scaling Options:

None

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X-tra:

Snatch high pulls 6 x 3

Tuesday 20150421 Open Worktout

Posted: April 21, 2015 by eweirick in Uncategorized

Video courtesy of MobilityWOD.

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S/S/S:

Strict Press

5, 5, 5+

add 5 from 01 April

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WOD:

3RFT

10 HSPU

15 Ring Dips

20 One-Arm DB Snatch 75/45

45 Butterfly Sit-Ups

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Scaling Options:

HSPU – two pads under head or negatives, or wall kick ups and hold for 5 sec

Ring Dips – Stationary dip or box dips, or bench dips

Snatch – reduce as needed

BFSU – feet anchored SU

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X-tra:

3 rounds

20 banded face pulls

20 banded push downs

10 lying plate raise (5/2.5)

Monday 20150420 Open Class

Posted: April 19, 2015 by ladygrape01 in Uncategorized

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Mimi kicked some ass and took home 1st place at the Festivus Games hosted by Unrelenting CrossFit this weekend! Congrats and way to represent the TOTF family! 

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 23Mar

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WOD:

7 minute AMRAP

1 Deadlift 375/245

10 Burpee Over Bar

10 Toes-to-Bar

 

Scaling Options:

Deadlift- shoot for 90% of 1RM

Toes-to-Bar- K2E

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Xtra:

5 Rounds of

60 seconds child pose

60 seconds cobra pose

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Summer Showdown 2

June 13th

Volunteer or Register now!

 

Saturday 20150418 Open Workout

Posted: April 17, 2015 by eweirick in Uncategorized

HeroKeithACoe_th

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Picture and bio courtesy of CrossFit.com.

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S/S/S:

Prep for WOD

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WOD:

Coe
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

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Videos courtesy of CrossFit HQ.

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Scaling Options:

Scale weight as necessary.

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X-tra:

Stretch and roll out everything.

Friday 20150417 Open Workout

Posted: April 16, 2015 by eweirick in Uncategorized

S/S/S:

Push Jerk

5 x 3

Increase weight each set

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WOD:

7 min AMRAP

10 Wall balls 24/14

10 Back Rack Lunges 95/65

10 S2O 95/65

10 Front Rack Lunges 95/65

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Scaling Options:

Weight for all 65/35

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X-tra:

Banded OH stretch – 3 min per side

Banded hip stretch – 2 min per side

Thursday 20150416 Open Workout

Posted: April 15, 2015 by eweirick in Uncategorized
Only 1 Class…the 1630!!!!!

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S/S/S:

(15 min max) 3x max rep strict pull up – note if more than 10 reps, add weight!

(15 min max) muscle up progression

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WOD:

3-2-1 (Fast WOD)

Muscle Up

Between rounds do:

5  burpee box jump over 30/34

10 KB Swings at 2Pd/1.5Pd

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Scaling Options:

MU-> Burpee jumping pull-up

KB -> By weight

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X-tra:

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mob drill. Pick one, do for 2 min per side