Archive for April, 2016

20160418 Monday Open WOD

Posted: April 17, 2016 by courtland07 in Uncategorized

SSS

Overhead squat

3-3-3-3-3

WOD

2 RFT

50 DL (135/95)

40 Slam Ball (30/20)

20 C2B pull-ups

10 thruster (135/95)

SCALING OPTIONS

Weight as needed for thruster

Slam ball WT as needed

Seated C2B or Banded

20160416 Saturday Hero WOD

Posted: April 15, 2016 by courtland07 in Uncategorized

HeroKeithACoe

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Coe

10 rft

-10 thrusters @ 95/65

-10 ring pull-ups

 

 

20160415 Friday Open WOD

Posted: April 14, 2016 by courtland07 in Uncategorized

SSS

Deadlift

2-2-2-2-2-2-2-2-2-2

WOD

5min AMRAP

5 box jumps (30/24)

5 ring dips

SCALING OPTIONS

Box jumps: 24/20, 20/short box

Dips: bar dips

20160413 Thursday Open WOD

Posted: April 13, 2016 by courtland07 in Uncategorized

WOD

10x 200m sprints

SSS

Bench Press

10-10-10-10-10 (same weight)

 

 

20160413 Wednesday Open WOD

Posted: April 12, 2016 by courtland07 in Uncategorized

HUMP DAY PUMP DAY

courtesy of Albrent Fitness

WOD

3 RFT (18 min time cap)

5 Strict press – 50% body weight

5 Pull up

10 Dip

10 Sit up (butterfly)

50 double-unders

SSS

Handstand work

SCALING OPTIONS

Dips: Bar or ring

Sit-up: GHD for upscale

DU: 3x SU

20160412 Tuesday Open WOD

Posted: April 11, 2016 by courtland07 in Uncategorized

SSS

Front Squat

5-5-5

WOD

20 Min AMRAP – NO RACK!

10 Push Press (95/65)

20 Walking lunge (95/65) (10/side)

30 Back Squat (95/65)

Row 250m

SCALING OPTIONS

Weight as necessary

Upscale: Overhead walking lunges

20160411 Monday Open WOD

Posted: April 10, 2016 by totactfit01 in Uncategorized

Mieke Bikini 2 Mieke Figure compCongrats to TOTF alum, Mieke Oostveen in competing in the NPC North Carolina State Championships

She placed 2nd in Novice Bikini Class B and 3rd Place Open Class C

Way to kill it!

SSS

Squat Clean and Jerk

3-3-3-3-3

Go HEAVY

WOD

12 Min AMRAP

5 squat cleans at 50% of S/S/S

Sprint 50m

 

20160409- Saturday Hero WOD

Posted: April 8, 2016 by courtland07 in Uncategorized
OLYMPUS DIGITAL CAMERA

courtesy of Crossfit HQ

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

GRIFF

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

20160408- Friday Open WOD

Posted: April 7, 2016 by courtland07 in Uncategorized

SSS

Shoulder Press

3-3-3-3-3

WOD

4 rounds for time:

Power Clean (135/95), 5 reps

Wall ball OH walking lunges (20/14), 10 reps

Russian twists (20/14), 25 reps

SCALING OPTIONS

PC: 95/65

WB: Any weight up or down! Would love to see a 30# out there!

20160407- Thursday Open WOD

Posted: April 6, 2016 by courtland07 in Uncategorized

SSS

Five 3min rounds of:

Row 500m

WOD

AMRAP 10min

2 DL (225/185)

10 DU

SCALING OPTIONS

DL: 185/135; 135/95

DU: 3xSU