Archive for September, 2017

So we survived being shot by a Colt 45.

Posted: September 24, 2017 by crossfittotactfit in Uncategorized

 

Yup, another birthday WOD survived.  Gotta just love it when a coach has a birthday.  Oh well, you have 5 more years till we get to do the filthy fifty for Coach Jason (and a secret 55 WOD for coach JP…  )

Monday:

SSS:  Overhead squat 5,5,5+

WOD:  For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters 2 min wall sit

Tuesday

SSS:  Hand stand push up work

WOD:  Outside 1000m row 3RT 30 squats 20 burpees 100m rum 1000m row

Wednesday

POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips

Thursday

SSS:  Pistol work

WOD:  10 rounds, EMOM, of: 100-meter sprint then 10 rounds row 500m, 1 minute rest

Friday

SSS:  Bench 5,5,5+

WOD:  4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-unders

Saturday

Prep for…. Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.

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It’s going to be a fun week!

Posted: September 17, 2017 by crossfittotactfit in Uncategorized

So, we are back at it for another fun week!  One day this week a certain coach (Jason) is celebrating a special day.  What day could it be?  Well it’s his 45th Birthday.  See if you can figure out which day is his birthday.

 

Monday:  Front squat 5,5,5+

WOD: Run 2 laps 3 rounds: 25 box jumps 20 burpees Run 2 laps

Tuesday

SSS:  Bench 5,5,5+

WOD:  Complete as many rounds as possible in 15 minutes of: 10 handstand push-ups 95-lb. front rack walking lunges, 15 steps

Wed

Colt .45!

45 back squats  95/65, 45 box jumps 24/20, 45 walking lunges, 45 Pull ups, 45 Deadlift 95/65, 45 Butterfly Sit ups, 45 Cleans 95/45, 45 Push press 95/65, 45  Front Squat 95/65, 45 Hand Release Push up

Thursday

SSS:  Pistol work 20-lb.

WOD:  medicine-ball cleans, 50 reps 155-lb. push jerks, 25 reps 20-lb. medicine-ball cleans, 50 reps

Friday

SSS:  Handstand push up work

WOD:  3 rounds for time of: Run 800 meters Rest 2 minutes

Saturday

WOD:   Prep for…. 5 rounds for time of: Row 1,000 meters 200-m farmers carry, 45-lb. dumbbells 45-lb. dumbbell waiters walk, 50 meters, right arm 45-lb. dumbbell waiters walk, 50 meter

SO…  did you guess his birthday is Tuesday? Yup, you were right!  Just kidding!

It’s not Tuesday!

Where were you…

Posted: September 12, 2017 by crossfittotactfit in Uncategorized

Monday

SSS:  Hand stand push up work

WOD:  4 rounds for time of: 5 HSPU, 10 box jumps, 30-inch box Run 400 meters

Tuesday

SSS:  Back Squat 5,5,5+

WOD:  30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars

Wed

SSS:  Clean and Jerk 2,2,2,2,2

WOD:  Complete as many rounds as possible in 20 minutes of: Run 400 meters 10 L pull-ups 15 box jumps

Thursday

SSS:   Muscle up work

WOD:  6-9-12-9-6 reps for time of: Burpees over the bar 185-lb. front squats Chest-to-bar pull-ups 2 min wall sit

Friday

SSS:  Bench 5,5,5+

WOD:  42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps

Saturday

16 September Badger 3 rounds for time of: 95-lb. squat cleans, 30 reps 30 pull-ups Run 800 meters

Congrats to our newest On-Ramp Graduates

Posted: September 4, 2017 by crossfittotactfit in Uncategorized

If you haven’t already said hi, make sure you introduce yourself.  Welcome to the family and we look forward to seeing you in class.

 

No class Monday or Tuesday due to the Holiday/Down day.

Monday

SSS:  Snatch 2,2,2,2,2

WOD:  15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball 75-lb. thrusters

Tuesday

SSS:  Over head squat 5,5,5+

WOD:  Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans*

X-tra – 2 min wall sit

Wed

SSS:   Hand stand push up work

WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges

Thursday

SSS: Clean and Jerk 2,2,2,2,2

WOD:  135-lb. thrusters, 15 reps 135-lb. sumo deadlift high pulls, 21 reps 135-lb. thrusters, 12 reps 135-lb. sumo deadlift high pulls, 15 reps 135-lb. thrusters, 9 reps 135-lb. sumo deadlift high pulls, 9 reps

Friday

SSS:  Pistol work

WOD:  For time: 15 burpees, jumping over the barbell 225-lb. clean and jerks, 5 reps 12 burpees, jumping over the barbell 225-lb. clean and jerks, 4 reps 9 burpees, jumping over the barbell 225-lb. clean and jerks, 3 reps

Saturday

WOD:   For time: 100 dumbbell snatches 80-cal. row 60 bar-facing burpees 40 muscle-ups