Archive for March, 2018

March is almost over!!!

Posted: March 25, 2018 by crossfittotactfit in Uncategorized

26 March 18

Make up 18.5

Strength: Front Squat

WOD: 21-15-9

Power Clean

Push Press

M-115 F=75

 

 

27 March 18

Strength: Bench

WOD:12 Min AMRAP

20 GHD/BFSU

10 L Arm Walking Lunge

10 R Arm Walking Lunge

M= 50 F=35?

28 March 18

Strength: Deadlift

WOD: 3 RFT

Row 250m

21 DB Thrusters 30#

12 Chest to Bar pull ups

29 March 18

Skill: Running drills Pose Running

https://www.youtube.com/watch?v=9R-3UT1Vd9o

WOD Run 3 laps- compare times

 

30 March 18

Strength: Push Press

WOD: Partner Murph lite

400m cash in (run together)

100 pull ups

200 push ups

300 squats

400m run cash out

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20180323 CROSSFIT OPEN 18.5

Posted: March 22, 2018 by totactfit01 in Uncategorized

Video Courtesy of The CrossFit Games

 

WOD:

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

 

NOTES
This workout begins with the barbell on the floor and the athlete
standing tall. After the call of “3, 2, 1 … go,” the athlete may
perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will
repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and
9, 12 and 12, and so on, until the 7-minute time cap.
The athlete’s score will be the total number of repetitions
completed before the time cap expires.

Scaling Options:

Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-up

Cool Down:

Oly Wall Stretch – 3 min

Banded Lat Stretch – 2 min per side

The light at the end of the open tunnel

Posted: March 18, 2018 by crossfittotactfit in Uncategorized

19 Mar 18

Makeup 18.4

Strength: Deadlift

WOD: 3 RFT

Helen

400m Run

21 Kettlebell Swing

12 Pull ups

 

 

 

 

 

 

20 Mar 18

Strength: Push Press

WOD: 10 min AMRAP

2 Thrusters

20 calorie row

10 ball slams

20 BFSU

21 March 18

3 min rounds for 24 minutes

Strongman Day

Farmers carry – 53/35 max reps of 50’

Tires – 25’ flips

Stones/D-ball – 100/75 pounds over the shoulder

Yoke – 50’ walk (70/25 per corner)

22 March 18

Strength: Back Squat

WOD: 10 Min AMRAP

20 Wall Balls

10 Pull ups

23 March 18

18.5

20180316 CrossFit Open 18.4

Posted: March 15, 2018 by totactfit01 in Uncategorized

Video courtesy of The CrossFit Games

WOD:

For Time:

21 Deadlifts (225/155)

21 Handstand Push-Ups

15 Deadlifts (225/155)

15 Handstand Push-Ups

9 Deadlifts (225/155)

9 Handstand Push-Ups

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 min.

NOTES

Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

TIEBREAK

This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

 

Scaling Options:

Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

Cool Down:

Roll out low back

Hang from pull up rig 2 min

More of the open…

Posted: March 11, 2018 by crossfittotactfit in Uncategorized

12 March 18

Make up 18.3

Strength: Back Squat

WOD: 12 Min AMRAP

200m Run

2 Rope Climbs

10 Burpees

13 March 18

Strength: Bench

18 Mins EMOM

10 Deadlift ( 50% of 1RM or heaviest )

25’ Broad jumps

14 March 18

Skill: Pull ups

5min on 5 min off 5 min on

25’ Overhead walking lunges 45/25 plate

5 Pull ups

10 Box Jump

15 March 18

Strength: Front Squat

AMRAP 3min on, 3 min off, 3 min on, 3 min off, 3 min on, 3 min off, 3 min on

WOD:

3 Deadlift 275/225

5 pull up

7 wall ball

16 Mar 18

18.4

20180309 Open 18.3

Posted: March 8, 2018 by totactfit01 in Uncategorized

Video courtesy of The CrossFit Games

 

WOD:

WORKOUT 18.3

2 Rounds For Time of:

100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups

Time cap: 14 minutes

 

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

Tiebreaker

This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For full details, movement standards, and score cards, click here

Scaling Options:

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

The CrossFit Open is the Real March Madness

Posted: March 4, 2018 by crossfittotactfit in Uncategorized

5 March 18

Make up 18.2

Strength: Bench

WOD: 8 minute AMRAP

20 KB Swing

5 Clean Jerk ( 50% of 1 RM or heaviest C&J)

Note: Review Clean & Jerk

https://www.youtube.com/watch?v=8miqQQJEsO0

6 March 18

Skill: Jumping Rope- Single Unders/Double Unders (tomorrow)

WOD: 4 RFT

30 Air Squat

40 Walking lunge

7 T2B or Knees to elbow

7 Burpees

7 March 18

Strength: Deadlift

WOD: 20 min AMRAP

20 clean balls (med ball clean into a wall ball.  Ball touches ground each rep.  Clean must be to full depth.)

60 DU

8 March 18

Strength: Press

WOD: EMOM 14 min

5 BFSU

3 Burpees

15m Bear Crawl ( or set number of mats)

9 March 18

18.3