Archive for April, 2016

20160430 Saturday Hero WOD

Posted: April 29, 2016 by courtland07 in Uncategorized

TOTF wants to send out a Happy Birthday to James “Z”Zemotel. Happy birthday brother

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 Hammer”

Five rounds, each for time, of:

135# Power clean, 5 reps

135# Front squat, 10 reps

135# jerk, 5 reps

20 Pull-ups

Rest 90 seconds

Hammer

  U.S. Army First Sergeant Michael “Hammer’ Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

20160429 Friday Open WOD

Posted: April 28, 2016 by courtland07 in Uncategorized

SSS

Back Squat

5, 5, 5, 5, 5

WOD

Up and Down the River

1! To 10, then down to 1

Air Squat

HRPU

20160428 Thursday Open WOD

Posted: April 27, 2016 by courtland07 in Uncategorized

SSS

Rowing Technique – 10 Min

WOD

10 RFT

Row 500M

Rest 1 minute

20160427 Wednesday Open WOD

Posted: April 26, 2016 by courtland07 in Uncategorized

SSS

3 Rnds AMRAP

Press, Push Press, Push Jerk

WOD

For time

100 Burpees

Every two minutes – 50M run

20160426 Tuesday Open WOD

Posted: April 25, 2016 by courtland07 in Uncategorized

SSS

Weighted Pull Up

5, 5, 5, 5, 5

WOD

12 Min AMRAP

3 pull up

6 push press – 95/65

9 jumping alternating lunges (each leg for 18 in total)

20160425 Monday Open Workout

Posted: April 25, 2016 by eweirick in Uncategorized

S/S/S

Clean technique.

.

WOD

10 RFT – 35 Min Cap

Run 400m

10 Cleans – 135/105

.

SCALING OPTIONS

Weight as appropriate

Run – 200m or cut total # of rounds down to 8 then 6.

Run = Row – 500m

20160422 Friday Open WOD

Posted: April 21, 2016 by courtland07 in Uncategorized

Fight Gone Bad

3 rounds 1 min per exercise

Wall Ball – 20# (all) Men 10, women 9

SDHP – 75/65

Box Jump 24/20

Push Press – 75/65

Row – Calories