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. 

13662139_1170896552952201_640872036739404219_o

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

13726834_10210124355449465_3659130853805013423_n

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