Archive for June, 2016

20160701 Friday Open Wod

Posted: June 30, 2016 by courtland07 in Uncategorized

Wod

5 Rounds of 7 cycles of  Bear Complex for time

Power Clean to  Front Squat to Press to Back squat to Press= 1 cycle

Increase weight between rounds

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20160630 Thursday Open Wod

Posted: June 29, 2016 by courtland07 in Uncategorized

SSS

1RM Back Squat

WOD

Bodyweight Test

60 sec  for max reps with three minute rest between movements:

Air Squat

Pull ups

Box jump (24/20)

SCALE

Pull-ups -> Ring Rows

Box jump by height

Scale up: Pistols, Strict Pull ups,

Burpee Box Jump

20160629 Wednesday Open Wod

Posted: June 28, 2016 by courtland07 in Uncategorized

SSS

Kettlebell Skill Work:

  • 1 handed swings

  • Alternating 1 handed swing

  • Power swing

  • Hand release swing

WOD

20 min AMRAP

8 Burpees

10 Stationary Dips

12Kettlebell Swings 53/35

SCALE

Dips to Box Dips

KB as needed

Just as a reminder folks we will be having a Fourth of July wod at 1000. Come ready to go in your best red white and blue gear. 

20160628 Tuesday Open WOD

Posted: June 27, 2016 by courtland07 in Uncategorized

SSS

Bench Press

7-5-3-3-3-3-3

Increasing weight each set

WOD

3 RFT

Run 800 meters

50 Air squats

SCALE

Row 1K

20160627 Monday Open Wod

Posted: June 26, 2016 by courtland07 in Uncategorized

SSS

8 minute Double Under Skill Work

SSHS

5 Minute Front Rack Mobility

WOD

15 min AMRAP

8 Thrusters (115/85)

24 Double-Unders

SCALE

Thrusters (95/65)

DU: 2:1

Just as a reminder folks we will be having a Fourth of July wod at 1000. Come ready to go in your best red white and blue gear. 

20160625 Saturday Team WOD

Posted: June 24, 2016 by courtland07 in Uncategorized

Not only did we get to have an “old” friend in Salt back in the gym but we also have the great pleasure of hosting the Lt. Gen. Chris Nowland, 12th Air Force Commander
image

Team WOD

2013 Regional Team Event 6 (modified)

For Time:

-100 Double-Under, 50 Each

-50 HRPUs while the partner holds handstand

-50 Shoulder to overhead (95/65) while the partner holds front rack

-25 foot lunge in the rack by both athletes

20160624 Friday Open WOD

Posted: June 23, 2016 by courtland07 in Uncategorized

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The 6 am class had a welcomed guest this morning in TOTF Legend Coach David “Salt” Bacot. He will be back for the 0600 class again this Friday come out and show him some love. 

SSS

E2MOM for 12 min

5 Squat Snatches

Weight by feel.  Add as necessary if all five are clean, full depth, and done correctly.

WOD

5 RFT

Run 200 meters

10 Handstand Push ups

SCALE

Pike/Box pushups