Archive for July, 2016
Posted: July 31, 2016 by courtland07 in Uncategorized
Couldn’t more proud to have JP as part of the TOTF family.
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
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
Posted: July 27, 2016 by courtland07 in Uncategorized
SSS
Running Skills and Drills
WOD
10 x 100m Sprints – Walk back is your rest.
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
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
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
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
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
