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

Posted: August 6, 2017 by TOTF 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


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