31 July – 4 August

Posted: July 29, 2017 by TOTF in Uncategorized


First I want to congratulate Todd, Erin and Mimi on passing their CrossFit Level 1 test!  You should be seeing them step up and start coaching in the near future!!!

Second, due to some real world events and the Wounded Warrior events we may not have access to the CrossFit area this week so be prepared to flex.

Monday 31 July – Bring your swim suit because we are getting wet!

Bench 5,5,5+ Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder


2 August Back squat 5,5,5+

WOD:  1! Burpee + Pull up ladder Rest 3 minutes 10! Burpee + 225-lb. deadlift ladder Stretch together


3 August Hand stand push up work

WOD:  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups 2 min wall sit


4 August Clean and Jerk 2,2,2,2,2

WOD:  4 RFT Outside 100m tire flips 30 air squats 10 burpee thru tire (feet MUST touch inside the tire on the ground)


Thanks for being flexible.  See you in the pool monday!


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