Archive for December, 2017

Second week of Christmas, have you been good?

Posted: December 10, 2017 by crossfittotactfit in Uncategorized

11 Dec

SSS:  8×2 Bench @75-85%

WOD:  100 burpees for time

12 Dec

WOD:  4x 1 lap run – 1:1 work to rest ratio

13 Dec

SSS:  4×7 BS @5-10# Heavier than 22 Nov

WOD:  3 Rounds not for time
Max weight DB Farmer carry 200m

14 Dec

SSS: Glute-Ham Raise Practice
Use bands as necessary

WOD: Partner WOD
19 Min AMRAP
200m Run together
20 Deadlifts (315/185 alternating every 2 reps)

15 Dec

SSS:  1-1-1-1-1 Snatch Complex
1 PS/1 Hang-PS/1 Hang-snatch/1 OHS

WOD:  15-12-9-6-3
Ring Dips
Ball Slams (do not use medicine balls!!!)

16 Dec

WOD:  “Frannie”
21 thrusters
50 double unders
50 sit ups
21 pull ups
40 double unders
40 sit ups
15 thrusters
30 double unders
30 sit ups
15 pull ups
20 double unders
20 sit ups
9 thrusters
10 double unders
10 sit ups
9 pull ups

 

 

Advertisements

How was that?

Posted: December 3, 2017 by crossfittotactfit in Uncategorized

So, for the month of December we are upping the conditioning factor.  We are doing this for two reasons.  1 – the help you get ready for the open.  2 – and most importantly, to help you be ready for the Christmas season.

4 Dec

SSS:  9×1 Push press @ 85-92%

WOD:  11 min AMRAP

20 Wall balls (20/14)

20 situps

5 Dec

SSS:  2 Rounds Tabata Row Sprints
w/3min rest in between

WOD:  6 RFT
6 Pullups
12 Pushups
18 Air Squat

6 Dec

SSS:  4×7 FS @5-10# Heavier than 15 Nov

WOD:  200m Walking OH Lunges (25/10) for time

7 Dec

WOD:  No Wod: Play with Farmer Handles/Yoke/Tires/Stones   (HAVE FUN & GET STRONG)

8 Dec

SSS:  1-1-1-1-1 Clean

WOD:  For time:
20 pistols
40 KB Swings
60 DU
1 min plank
60 DU
40 KB Swings
20 Pistols

9 Dec

WOD “Michael”
3 Rounds For Time:
800M Run
50 Back Extensions
50 Sit Ups