Archive for May, 2015

Monday 20150601 Open Class

Posted: May 31, 2015 by ladygrape01 in Uncategorized

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Coach Haylee and Rayjan starting their vacation in Hawaii off right at CrossFit Kailua. 

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S/S/S:

Back Squat

5,5,5+

add 5lbs from 19 May

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WOD:

For Time:

400 meter Run

Burpees with a Push-up Ladder 1 to 10

400 meter Run

Burpees with a Push-up Ladder 1 to 10

400 meter Run

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Scaling Options:

Run to 500m row.

Push-ups in ladder to knee push-ups

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Xtra:

 4 x Max Effort Strict Pull Ups (Rest as needed)

 Doorway stretch x 2 min per side

 Couch stretch x 3 min per leg

Saturday 20150530 @ 0900

Posted: May 29, 2015 by ladygrape01 in Uncategorized
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A big TOTF Happy Birthday to Coach Alana! Time for some burpees…

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S/S/S:

Prep for..

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WOD:

2015 Regionals Event 3

1 Mile Run

50 Over Head Squat 135/95

100 GHD Situps

150 Double Unders

50 Sumo Deadlift High Pull 135/95

100 Box Jump Overs 24/20

 

Scaling Options:

OHS – 115/85, 95/65

GHD – Ab Mat

DU – 2:1 SU

SDHP – 115/85, 95/65

BJ Over – 20/16

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Xtra:

Recover

Mobilize anything that is sore

Friday 20150529 Open Class

Posted: May 28, 2015 by ladygrape01 in Uncategorized

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This weekend is the CrossFit Central Regionals in Minneapolis. Make sure to tune in and cheer on our local favorite Stacie Tovar! Picture courtesy of bridgecitybeatdown.com

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 8 May

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WOD:

6 Minute AMRAP

7 Chest-2-Bar Pull Ups

8 Alternating Pistols

9 Ring Dips

 

Scaling Options:

Pull ups – Chin Above, Jumping

Pistols – banded (wrap band on pull up bar, hold onto band while doing pistol)

Ring Dips – hand release push up

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Xtra:

L-Pull Up practice – 5 minutes

Pendlay Row 4X10

Hang from Pull Up bar – accumulate 3 minutes

Thursday 20150528 Open Class

Posted: May 27, 2015 by ladygrape01 in Uncategorized

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It’s time again we say farewell to some of our TOTF family. Coach Brian and Cynthia are heading to their new bases. You will both be truly missed and hard to replace. Best wishes and safe travels. 

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S/S/S:

Press

5,5,5+

add 5lbs from 6 May

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WOD:

12 Minute EMOM

Odd – 30 Double Unders

Even – 3 Hang Power Snatch @ 70% of 1RM

Scaling Options:

DU: 2:1 SU ratio

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Xtra:

Snatch Pulls 4×5. Start with weight from WOD, and increase each round.

Banded heel cord mobility – 3 min each side

Wednesday 20150527 Open Class

Posted: May 26, 2015 by ladygrape01 in Uncategorized

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If you haven’t already… sign up to compete or volunteer! 

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S/S/S:

Full Clean 5×2

increasing weight

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WOD:

3 Rounds For time:

5 Thrusters 135/95

10 Front Rack Backwards Lunge Steps

1 minute rest

Score = time minus 2 minutes of rest

 

Scaling Options:

Barbell – 115/85, 95/65

 

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Xtra:

10 Minute squat test

Roll out IT band, SLOW

Tuesday 20150526 Open Class

Posted: May 25, 2015 by ladygrape01 in Uncategorized

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Saturday crew with Team Red White and Blue, and Monday crew all getting Murph done this weekend. Excellent work and a great showing! 

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S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 11 May

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WOD:

For Time:

50 Kettlebell Swing buy in (53/35)

Then..

5 Round For Time:

12 Deadlifts (225/155)

21 GHD Sit Ups

Scaling Options:

Kettlebell – 35/25

Deadlifts – 60% of 1RM

GHD – Ab Mat Sit Ups

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Xtra:

Reverse Hypers – 5X12

2K Row

Monday 20150525 @ 0900

Posted: May 24, 2015 by ladygrape01 in Uncategorized
Come join your TOTF brothers and sisters to honor those that have fallen by participating in Memorial Day ‘Murph’

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Picture courtesy of CrossFit HQ.

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WOD:

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

 

Scaling Options:

Partition the reps into manageable rounds

If you’ve got a twenty pound vest or body armor, wear it.

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Xtra:

Roll out forearms

Doorway stretch 1 minute per side

Couch stretch 5 minutes per side

Ankle/ heel cord mash 3 minutes per side