Archive for February, 2016

20160301- Tuesday Open WOD

Posted: February 29, 2016 by courtland07 in Uncategorized

SSS

Rope climb/Pistol Technique

WOD

13 min AMRAP

3 Rope Climbs

10 Alt Pistols (5/leg)

SCALING OPTIONS

Rope climb:

10 ring rows

Pistols:

Use band for stability

OR put small plates under heels

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20160229- Monday Open WOD

Posted: February 28, 2016 by courtland07 in Uncategorized

SSS

Wall Ball Technique

WOD

3 rounds for time:

50 wall-ball (20/14)

800m run

SCALING OPTIONS

Wall Ball:

Drop reps to 35/round

OR drop weight

Run:

400m

20160227- Saturday Open WOD

Posted: February 26, 2016 by courtland07 in Uncategorized

SSS

If not doing the Open WOD today, pick a lift and set a 1RM

Prep for Open WOD

WOD

Don’t forget Friday Night Lights is going to start up at 1800 in the TOTF area.

20160226- Friday Crossfit Open WOD

Posted: February 25, 2016 by courtland07 in Uncategorized

Hey it is folks time to get it done.

SSS

Prep for Open WOD

WOD

Don’t forget Friday Night Lights is going to start up at 1800 in the TOTF area. Looking forward to seeing the hard work being put in this great WOD.

20160225 – Thursday Open WOD

Posted: February 24, 2016 by courtland07 in Uncategorized

open 16.1

The Open is upon us are you ready for what’s next

SSS

Double Under work

WOD

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

SCALING OPTIONS

Comp:

Sit-ups – GHD

Sx:

DU – 3:1 Singles

Many of you may be questioning why you should do the Open. Well I think the great folks at Barbellshrugged put a great video about it. Whether you train for health or to conpete the Open is a stage we can all be a part of.

20160224- Wednesday Open WOD

Posted: February 23, 2016 by courtland07 in Uncategorized

The Open starts in 24 hours get sign up and test your fitness on the largest stage possible.

SSS

Work up to a heavy complex of:

1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

WOD

AMRAP 20min

9 Ring Dips

9 Power Cleans (95/75)

Run 200m

Scaling Options

Comp:

Ring Dips – Ring MU

PC – 115/95

Sx:

Ring Dips – Bar dips