Archive for October, 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

20161015 Saturday Open Wod

Posted: October 14, 2016 by courtland07 in Uncategorized

WOD

For reps:
60 seconds of deadlifts, (225/185)
60 seconds of handstand push-ups
45 seconds of deadlifts,
45 seconds of handstand push-ups
30 seconds of deadlifts,
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

20161014 Friday Open Wod

Posted: October 13, 2016 by courtland07 in Uncategorized

WOD

5 rounds for time of:
3 rope climbs
Run 400 meters

20161013 Thursday Open Wod

Posted: October 12, 2016 by courtland07 in Uncategorized

WOD

45 reps of each for time:
Thrusters (95/65)
Pull-ups

20161012 Wednesday Open Wod

Posted: October 11, 2016 by courtland07 in Uncategorized

WOD

5 RFT

10 DL @ 225/185

10 Pull ups

10 Box Jump

20161011 Tuesday Open Wod

Posted: October 10, 2016 by courtland07 in Uncategorized

WOD

5K run

20161010 Monday Open Wod

Posted: October 9, 2016 by courtland07 in Uncategorized

There will only one class today at 1000 for the holiday

WOD

For time 50 muscle ups