Archive for July, 2016

20160801 Monday Open Wod

Posted: July 31, 2016 by courtland07 in Uncategorized

Couldn’t more proud to have JP as part of the TOTF family. 

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SSS

EMOM FOR 10 MIN

4 Backsqauts @ 75% of 1RM

WOD

Ranch Mini Chipper, minus the hill sprint

50 Wallballs (20/14)

25 med ball GHD Sit-ups

800m Run with Wallball

SCALE

Med ball ->GHD _> BF Sit-up w/med ball ->BF sit up w/no MB

800m Run w/ Ball to without ball to 1000m Row

20160729 Friday Open WOD

Posted: July 28, 2016 by courtland07 in Uncategorized

Because of the 2016 Defenders of Freedom Airshow there will not be a Saturday class.

SSS

Back Squat

7-7-7

WOD

3 RFT:
10 G2OH – 115/85
400M run w/Med Ball (20/14)

SCALE

UP: 135/105

Down: 95/65

20170728 Thursday Open Wod

Posted: July 27, 2016 by courtland07 in Uncategorized

SSS

Running Skills and Drills

WOD

10 x 100m Sprints – Walk back is your rest.

20160727 Wednesday Open Wod

Posted: July 26, 2016 by courtland07 in Uncategorized

SSS

E2MOM FOR 10 MIN

10 REPS OF BENCH (135/95)

WOD

AMRAP FOR 18 MIN

7 PULL UP

200 M Run

SCALE

BP 95/65

20160726 Tuesday Open Wod

Posted: July 25, 2016 by courtland07 in Uncategorized

SSS

ACCUMLATE 5 MINUTE OF L-SIT W/ RINGS, BOXES, OR PARELLATES

WOD

21-15-9*
Power Snatch (135/95)
Ring Push ups
400M run after each set of ring push ups

SCALE

PS 115/85

20160725 Monday Open Wod

Posted: July 24, 2016 by courtland07 in Uncategorized

TOTF family members Dave LeClarie, John Palumbo, and Homar Sanchez hanging out at the Crossfit Games with KettleBell legend Jeff Martone

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SSS

EMOM FOR 12 MIN

8 BURPEE

4 POWER CLEAN (185/135)

WOD

EMOM FOR 14 MIN

10 GHD SIT UP

10 AIR SQUAT

SCALE

PC 135/105

20160723 Saturday Community Wod

Posted: July 22, 2016 by courtland07 in Uncategorized

SSS

Prep for WOD

WOD

Event 6 of the 2015 CF Regionals
5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups

Time cap: 16 minutes

SCALE

C2B- Pull Ups

Strict HSPU – your current hspu progression

20160722 Friday Open Wod

Posted: July 21, 2016 by courtland07 in Uncategorized

SSS

5 x HOLLOW BODY ROCKS for 30 sec

5X 30 sec HS hold on wall, facing the wall (goal = nose touching the wall, feet together, holding hollow body position

Then

20 minutes of mobility work

20160721 Thursday Open WOD

Posted: July 20, 2016 by courtland07 in Uncategorized

SSS

Jerk from the Rig

5-5-3-3-1-1

WOD

AMRAP IN 20 MINUTES

15 CAL ROW

10 OVERHEAD SQUAT @ (115/ 85)

SCALE

95/65

20160720 Wednesday Open WOD

Posted: July 19, 2016 by courtland07 in Uncategorized

Because of the grueling heat we are expected to have this afternoon. Plan to do the 5K in the gym for the afternoon classes.

Major shoutouts to Coach JP. He is killing it out at Carson putting together the amazing rigs the Games athletes are using. Keep it up JP we will be looking for you.

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SSS

Running Skills and Drills

WOD

Time Trail

5K on the Parade Grounds

SCALE

Row or Airdyne 5K