Archive for September 15, 2015

Wednesday 20150916 Open Workout

Posted: September 15, 2015 by eweirick in Uncategorized
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Congratulations to Coach Kimberly on her selection as the new CrossFit TOTF Club President!!! Well deserved and we know she’ll lead us to greatness. 

TOTF Bio Pic

We also want to send a shout out to Coach Neil. He has been representing CF TOTF, the Air Force, and our nation in such a positive way. He has been involved in Project 22, a social enterprise focused on the holistic restoration of a healthy warrior culture and a mission to raise awareness and find solutions to Veteran suicides. CAN!!!

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S/S/S:

Deadlift

5,5,5+

Add weight based on 31 Aug

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WOD:

AMRAP 7 min

7 Deadlift (80% of GSLP)

7 Burpees

Rest 7 minutes, then:

AMRAP 7 min

7 Pull-ups

7 Wall-Balls (20/14)

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Scaling Options:

Pull Up – ring rows

Wall balls – weight as needed

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Xtra:

3 sets of 8 on reverse hyper

  Or

Spend total of 3 min hanging on rev hyper (decompress low back)

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