Archive for the ‘Uncategorized’ Category

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

 

 

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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

Last week in November.

Posted: November 26, 2017 by crossfittotactfit in Uncategorized

It’s the last week of November.  Next week Starts the countdown to Christmas!!!

Monday 27 November

SSS:  5x max rep strict pull up (if over 13 add weight)

WOD:  21 Min AMRAP

5 Ring row, 10 Push up 30 Double unders

Tuesday

WOD – Run 5K  (7 laps around the track)

Wednesday

SSS: 4×7 Deadlift @ 5-10# heavier than 8 Nov

WOD:  For Time:
100 Iron Mikes (40 ea leg)
100 Abmat Situps
100 Yrd Bear Crawl
100 KB RDL (1.5/1 each hand)

Thursday

SSS:  Turkish get up, 10 total

WOD:  10 Min AMRAP
15 C&J (115/75)
5 Box Jumps (30/27)

Friday 1 December

SSS: 3×10 OHS

WOD: 30-20-10 KB Snatch (2.0/1.5 Alternate arms), Burpees

 

Saturday 2 December

Alexander

5 Rounds for time

31 Back Squat (135/95)

12 Power cleans (185/130)

Its Turkey Day, followed by Black Friday.

Posted: November 19, 2017 by crossfittotactfit in Uncategorized

So, get ready to work off all of the unhealthy goodness you will eat.

Monday 20 November

SSS:  4×30 Bench Complex @ 35-40% 1RM

WOD:  400M burpee broadjump

Tuesday

SSS:  10 EMOM – 60M sprints

WOD:  15 min AMRAP

30 Second L sit on rings

3 rope climbs

200M run

Wednesday

SSS: 4×7 BS @5-10# Heavier than 1 Nov

WOD:  5 Rounds:
On a 3min Clock complete
500m Row
Remaining time…Power Clean for reps (135/95)
Rest 2 minutes

Thursday:  Eat all the FOOD, Watch football and take a nap!

Friday

WOD:  “12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

So, we did a lot of work last week, now some focused skill

Posted: November 12, 2017 by crossfittotactfit in Uncategorized

Monday 13 November

SSS:  8×2 Strict Press (weight stays the same)

WOD:  TOTF Chipper
Run 200m
20 Wall Balls
15 Box Jumps
10 Thrusters (95/65)
15 KB Swing (1.5/1)
20 Burpees
200 Jump Rope Contacts

Tuesday

WOD:  Row 7K

Wednesday

SSS:  10 min to find a heavy 5-rep FS Then 4×7 @70% of that number

WOD:  7 Rounds:
200M Run
5 Pull Ups
10 Goblet Squats (53/35)

 

Thursday:

SSS:  Squat 2, 2, 2, 2, 2

WOD:  5 RFT

Run 200M

10 Squat @ 135/95

Friday

SSS:  1-1-1-1-1 Snatch

WOD:  20min EMOM
2 Snatch Pulls @107% of today’s 1-rep weight

Saturday

Fran:  21/15/9 Thruster @ 95/65, Pull up

So you survived week one. Week two brings even more pain.

Posted: November 5, 2017 by crossfittotactfit in Uncategorized

Yup, week one was rather painful.  This week looks even more so.  Hope you enjoy the suck!

 

Monday 6 November

SSS – Bench 5×5 @ 70-75% On a 2:30 clock – Focus on speed of the bar on the way up

WOD:  10! Burpees, 1! Box Jump overs (24/20)

 

Tuesday

SSS:  10x 100M sprints (1 minute clock)

WOD:  5,4,3,2,1 Muscle ups / 10, 20, 30, 40, 50 air squats

(scales, jumping muscle ups, bar muscle ups, chest to bar pull ups, pull ups)

 

Wednesday

SSS:  10 minutes to find a heavy 5 rep Dead lift then 4×7 @ 70% 0f that weights

WOD:  15min AMRAP
15 KB (1.5/1)
15 BJ (24/20)

Thursday

SSS:  Double under practice

WOD:  “Annie”
50-40-30-20-10
Dus
BF Sit-ups

Friday

SSS: 3-3-3-3-3 OH Squat Increase weight each round but start HEAVY with small increases

WOD: Cash in 400M run

4 RFT:  10 Snatch (75/55) 10 clean, 10 push press, 10 OHS

Saturday

“Blake”
Four rounds For Time
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump (24/20)
20 Wallball shots (20/14)
10 Handstand push-ups

Halloween is here. time to get spooky

Posted: October 29, 2017 by crossfittotactfit in Uncategorized

Monday 30 October

SSS:  Press build to a heavy set of 5 then 4×7 @ 70% (2 min clock)

WOD:  12 min cap

Row 500 (cash in)

3 RFT

10 pull ups

10 deadlifts (225/135)

20 KB swings (2.0/1.5)

Row 1000M (cash out)

Tuesday

Pool WOD – The Ladder

5 Squats Swim 25 Yards – 10 Squats Swim 50 yards – 15 squats swim 75 yard, 20 Squats swim 100 yards – 20 squats swim 100 yards, 15 squats swim 75 yards, 10 squats swim 50 yards 5 squats swim 25 yards

Wednesday 1 November

SSS:  10 min to find a heavy 5-rep BS
Then 4×7 @70% of that number (2 min clock)

WOD:  15 Min AMRAP
20 Wall Balls (20/14)
15 BF Sit up
10 KB swing (1.5/1.0)

Thursday

SSS:   Light/Moderate Snatch Skill Work

WOD:  12 EMOM
1 Power Snatch 135/95
5 Burpee over bar

Friday

SSS:  1-1-1-1-1 Clean Complex 1 PC/1 Hang PC/1 Hang Clean

WOD:  10!
Cal Row
FS (135/95)

Saturday

Marco
3RFT
21 Pullups
15 HSPU
9 Thruster 135/95