Archive for January, 2018

Half way done with January.

Posted: January 14, 2018 by crossfittotactfit in Uncategorized

15 Jan

SSS – 5x Max Effort Ring Dips
Target range is 8-15 so add weight or bands as needed to hit that range

WOD – 4 RFT
10 OH Plate Lunge (45/25)
20 G2OH (plate)

16 Jan

SSS – 3x 200m Sprints
rest 2 mins between runs
try to improve time each set

WOD – 10!
T2B
Pushups

17 Jan

SSS – 4×7 FS @5-10# Heavier than 27 Dec

WOD – 2 rounds of Tabata Wall Sits
2 min rest between rounds

18 Jan

SSS – Jumping Day
In 10 minutes, using one ring, set a max verticle jump
(measure height to bottom of ring)

WOD – 300DU/600SU for time

19 Jan

SSS – 3-3-3-3-3 Hang Power Clean

WOD – 12 min EMOM
2 Clean Pulls @120% of 1RM

20 Jan

WOD – 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

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One down, three to go

Posted: January 7, 2018 by crossfittotactfit in Uncategorized

Well wasn’t that special?

8 Jan –

SSS – 1-1-1-1-1 Press Complex
1 strict press/2 push-press/3 jerk

WOD – 5-4-3-2-1
Thrusters (135/95)
C2B Pullups

9 Jan

WOD – 8 RFT
200m row
200m run

10 Jan

SSS – 4×7 DL @5-10# Heavier than 20 Dec

WOD – 7 min AMRAP
Wallballs (20/12)

11 Jan

SSS – 15 Minutes of Pistol technique and progression work

WOD – 15 min AMRAP
5 pistols left leg
5 Pistols right leg
15 BF situps

12 Jan

SSS- 1-1-1-1-1 OHS

WOD – 12-9-6
Cal Row
Front Squat (185/125)

13 Jan

WOD –

17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.