Archive for October 19, 2015

Tuesday 20151020 Open Workout

Posted: October 19, 2015 by eweirick in Uncategorized
 Big shout out to CF TOTF athlete Bobby Smith. Great work representing all of us at the Festivus Games hosted by Unrelenting CrossFit. CAN!!!

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S/S/S:

Mash Party-

Shoulders/Triceps

Lats

Quads

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WOD:

14 EMOM

Odd – 5 Hang Power Snatch (95/65)

Even – 10 C2B Pull Ups

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Scaling Options:

HPS – as needed

C2B – Chin above pull up/ring row

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Xtra:

DB shoulder retraction (Light weight 3 x 20 per arm)

Video courtesy of Strong And Lean.

Timed 750m row

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Monday 20151019 Open Workout

Posted: October 19, 2015 by totactfit01 in Uncategorized

john going away

Big Thank you to all who came out for Coach John Hendricks’ going away WOD this Saturday.  John, TOTF would not be where it is without your leadership and passion for the last few years.  Happy trails and see you down the road.

CAN!

Skill:

Ring Dips

Focus on elbow positioning, keeping core tight, getting full range of motion.

 

WOD:

3 Rounds For Time

30 Hand Release Push ups

20 Box Jumps(24/20)

10 Ring Dips

 

Scaling Options:

HRPU – chest to deck PU/push up to bench

BJ 24/20

Ring Dips – stationary or box

 

 

X-tra:

1 L-Sit Rope climb

20 HSPU

2 L-sit Rope climbs

20 ‘ HS Walk or 40 shoulder taps

Begin to climb, keeping legs out straight in an L-sit. Once you touch the top, you can use your legs to assist on the descent.

If doing shoulder taps, do a wall walk until your nose is touching the wall, then begin taps.

Banded Tricep stretch – 2 min per arm