Archive for August, 2017

August 14

Posted: August 13, 2017 by crossfittotactfit in Uncategorized

So, on-ramp starts Monday the 14th.  Make sure you all say hi to the new CrossFitters.

Also, Friday we are back in the pool, even on-ramp!  get ready to get wet.


Monday 14 August

SSS:  Squat 5,5,5+

WOD  3 RFT row 1000m 30 squats 20 pushups run end of the gym and back

Tuesday 15 August

SSS: Muscle up work

WOD 10 RFT – 35 Min Cap Run 400M 10 Cleans (full) 135/105

Wed 16 August

SSS:  Deadlift 5,5,5+

WOD 18 Min AMRAP 20 DU’s 25 Burpees

Thursday 17 August

SSS: Clean & Jerk 2,2,2,2

WOD Death by Burpees 2 min wall sit

Friday 18 August

POOL WOD!!! 3 rounds for completion – 25m swim/10 edge muscle ups/25m swim/10 close grip push up. – 25m kick/10 edge muscle ups/25m kick/10 close grip push up. – 25m pull/10 edge muscle ups/25m pull/10 close grip push up


19 August Paul Pena 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pud 10 burpee box jumps, 24-inch Rest 3 minutes

Week of 8 August – get ready for some FUN!!!

Posted: August 6, 2017 by crossfittotactfit in Uncategorized

So, the games are over and like most of us you will be suffering from a CrossFit Coma on Monday.  Not to worry, we have just the Rx for you!



SSS:  Pull up work

WOD:  10 rounds for time of: 9 thrusters 35 double-unders


SSS: 8 August Overhead squat 5,5,5+

WOD:  Fight Gone Bad 3 rounds 1 min per exercise Wall Ball – 20# (all) Men 10, women 9 SDHP – 75/65 Box Jump 24/20 Push Press – 75/65 Row – Calories


WOD:  Jog to the parade ground track (as a group) 3 RFT 20 burpees 10 air squats straight away sprint Jog back to the gym as a group


SSS:  Snatch 2,2,2,2,2

WOD:  Complete as many rounds as possible in 14 minutes of: Run 200 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps


SSS:   Bench 5,5,5+

WOD:  21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses


HERO WOD:   Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight