Archive for April, 2018

It’s May!

Posted: April 29, 2018 by TOTF in Uncategorized

So, moving into the summer we will see a shift in the programming to increase the METCON portion to help get that summer body that everyone wants.

To make it happen, not only do you need to work out hard and with high intensity but you also need to look into your nutrition.  Yes, there are many different nutritional programs that will get you there.  Which one is best?  Simple, the one that you can easily follow and stay on and ENJOY.  If you don’t follow it as directed then it’s not for you.

So, let’s get on with the good stuff.

Monday week 1

Back Squat 2-2-2-2-2-2 75% 1 rep max 1 min between rounds


Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Tuesday week 1


4 Laps Around the Track, each for time of:



135-lb\95lbs. clean and jerks, 30 reps

Wednesday week 1

Skill  100 Double unders


3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Thursday week 1

Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
135/95. thrusters, 5 reps

Skill: 2 Rounds of unbroken GHD Situps

Friday week 1

15-12-9-6-3 For Time

– Hang Power Snatch 100\70lbs

– Overhead Squats

– Toe 2 Bar

– Ring Dips

Last week of April.  Be ready for some big changes next month.  It looks like a wild ride!

23 Apr 18

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

WOD: Elizabeth



Ring Dip

24 Apr 18

S/S/S: Double Under Practice (just in case you didn’t get enough last Tuesday)



Abmat Sit-up

Double Unders


25 Apr 18

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

Double KB Swing

Double KB Clean

Double KB Press  no verbal instruction but can see the form to be executed.

Double Kettlebell instruction


20 Double KB Swings

15 Double KB Clean

10 Double KB Press


26 Apr 18

S/S/S: Bench 3-3-3-3-3

Increase weight each set if form dictates

WOD: Every 30 seconds for 10 Minutes

1 Power Snatch

1 Ball Slam

*if you do not make reps within 30 seconds – finish the round you are working on and wait until next round to restart.

27 Apr 18

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

WOD: 5 Rounds

400m Run

90 second rest between rounds (6 minutes)

So, how do you say, OUCH…

Posted: April 15, 2018 by TOTF 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 TOTF 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, 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)