Archive for April, 2018

So, how do you say, OUCH…

Posted: April 15, 2018 by crossfittotactfit in Uncategorized

Well, wasn’t that special.  Friday the 13th was, well, it just was.

16 Apr 18

S/S/S: Toes To Bar Technique

WOD:14 min AMRAP

Farmers Carry 50m 70/50

5 T2B

10 DB cleans 70/50

17 Apr 18

S/S/S: Back Squat 5-5-5+

WOD: 4×4 = Four, four-minute rounds with one-minute rest between rounds. *Your score is the TOTAL OF DOUBLE UNDERS PERFOMED IN ALL FOUR ROUNDS. If you do not have double unders this is good practice.

8 Burpees

10 Air Squats


Max Double unders*

18 Apr 18

S/S/S: Push Press 3-3-3-3-3

Increase weight with each round as form dictates.

WOD: Partner WOD teams of 2 – 14 min, score is total number of meters

One partner rows while the other completes

20 Kettlebell Swing (1.5/1.0)

15 GHD Sit up

20 Wall Balls

19 Apr 18

S/S/S: Deadlift 5-5-5+


7 C2B

8 Alternating Pistols

9 Ring Dips

20 Apr 18

S/S/S Bear Complex

5 Elements must be completed Seven times for one round x5


1 Power Clean

1 Front Squat

1 Push Press (bring down behind your neck)

1 Back Squat

1 Push Press (bring this one down in front)


So, how are the afternoons going?

Posted: April 8, 2018 by crossfittotactfit in Uncategorized

9 Apr 18

S/S/S: 3x Max reps – 15-minute max time cap for each element

Pull ups

Muscle up / Muscle up progression


40 Ab mat situp

30 calorie row

20 push ups

10 Apr 18

S/S/S: Front Squat 5-5-5+

WOD: Row 5000m – Scale 3000M

So, we have been noticing some trends on rowing that we want to fix.  Here are some links to help you.  The big errors that we see are

1- Bringing heels up (going too far forward)

2 – Lunging forward at the catch (weak shoulders)

3 – improper sequence

3 – Rowing at too high of a drag factor.




11 Apr 18

S/S/S: Strict Press 5-5-5+

WOD: Tabata Body weight 20:10 (work: rest ratio) with 2 minutes rest between Tabata’s

Tabata 1: Air Squat

Tabata 2: Push up

Tabata 3: Mountain climbers

Tabata 4: Ab mat situps

Tabata 5: Plank


12 Apr 18

Outside WX permitting and area is safe. If inside may need to adjust tire flip distance.


WOD:  10 minute AMRAP – can be done solo or in pairs  pair up with comparable running speed

2- tire flip jump through

100m dash (near the end of the soccer pitch)

13 Apr 18

Friday the 13th……


400m Run

25 Wall Balls

25 Med Ball Cleans

25 OH Squat with med ball

What makes this Horrific is you must hold the med ball throughout the WOD. Rest taken with the med ball on the ground incurs a 5-burpee penalty. Cleans will be touch and go. Med ball cannot rest on another object- must be held on the Person.

scales-burpee penalty to 1

reps to 13

run to 200m.

Overhead squats to squats with ball above chest

So, Castro just dropped 18.6— April Fools

Posted: April 1, 2018 by crossfittotactfit in Uncategorized

So, first thing first.  We are proud to announce that we are officially having a afternoon class. Monday and Wednesday at 5:30 (1730 for you military type) and Tuesday and Thursday at 4:30 or 1630. Victor, Matt and Mimi are stepping up to take on the challenge.

So, as we enter the last month of this cycle I am sure you all had fun with the open.  Here we go for the first week of April.

2 Apr 18

S/S/S Back squat 5-5-5+

WOD: EMOM / Death By:

3 Air Squat

1 Burpee

20 m sprint (blue line – blue line)

Note: Each minute increase Air Squat by 1 and increase Burpee by 1

3 Apr 18

S/S/S: Clean Technique

WOD: Squat Clean Day

Squat Clean + Front Squat Increase weight each set as form dictates


4 Apr 18

Deadlift 5-5-5+

WOD: 7 min AMRAP

1 Deadlift @ weight from above

10 Burpee over bar

10 T2B

5 Apr 18

S/S/S: Push Jerk 5×3 (sets x reps) increasing weight each set as form dictates


10 Wall Balls 20/14

10 Back Racked Lunges 95/65

10 Shoulder to overhead 95/65

10 Front Racked Lunges 95/65

Note: Adjust weigh as needed

6 Apr 18

Bench 5-5-5+


400m Run

500 m Row

50 DU= 100 SU (can increase to 100DU/200SU)