Archive for October, 2016

20161024 Monday Open Wod

Posted: October 23, 2016 by courtland07 in Uncategorized

WOD

Squat 5×3 starting at 70% of 1RM

Then…

Complete as many rounds as possible in 15 minutes of:

35/25#. single-arm dumbbell overhead lunges, 25 steps

Row 25 calories

35/25#. weighted sit-ups, 25 reps

There will be no coach for the 1630 class

20161022 Saturday Open Wod

Posted: October 21, 2016 by courtland07 in Uncategorized

WOD

Back squat 1-1-1-1-1-1-1 reps

There will not be a coach for today’s class.

20161021 Friday Open Wod

Posted: October 20, 2016 by courtland07 in Uncategorized

WOD

10 min AMRAP

2 pull-ups

5 plyo push-ups (45/25)

Compare to April 6, 2016

20161020 Thursday Open Wod

Posted: October 19, 2016 by courtland07 in Uncategorized

WOD

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Marston

Complete as many rounds as possible in 20 minutes of:
1 Deadlift (405/315)
10 toes-to-bars
15 bar-facing burpees

 

20161019 Wednesday Open Wod

Posted: October 18, 2016 by courtland07 in Uncategorized

WOD

5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating

20161018 Tuesday Open Wod

Posted: October 17, 2016 by courtland07 in Uncategorized

WOD

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge

20161017 Monday Open Wod

Posted: October 16, 2016 by courtland07 in Uncategorized

Be on the look out for the newest members to the TOTF family

20161014_080126

WOD

WallyBall in the TOTF Area