Archive for the ‘Uncategorized’ Category

20190523 Tuesday Open WOD

Posted: May 22, 2017 by courtland07 in Uncategorized

SSS

Bench – 5×40%, 5×50%, 5×60%

WOD

1500M row cash in –

3 RFT

10 DL@ 185/135,

10 Pull ups,

20 KBS@ 2.0/1.5,

1500M row cash out

20170519 Friday Open WOD

Posted: May 18, 2017 by courtland07 in Uncategorized

SSS

Bench – 5@50%, 3@60%, 1@70%, AMAP@75%

WOD

4 Minute repeats: 12 EMOM

1/5/9 – 200M run

2/6/10 – 16KB Snatch@1.5/1.0 (8 each arm – do not have to alternate)

3/7/11 – 5 Pull ups, 14 wall balls

4/8/12 – 7 TTB, 10 Push up

20170518 Thursday Open WOD

Posted: May 17, 2017 by courtland07 in Uncategorized

Hey folks have you missed us because we have missed you. We are finally back up and going after a bit of restructuring with the TOTF Team. 

SSS

Deadlift – 5@50%, 3@60%, 1@70%, AMAP@75%

WOD

1/2 death by:

Every 30 seconds complete the same number of reps as rounds

(ie round 1 do 1, round 2 do 2… when you fail you are done)

Sit up

10m dash

 

20170428 Friday Open WOD

Posted: April 27, 2017 by courtland07 in Uncategorized

SSS

Squat 8×2 @ 75% of 1RM, 90sec Rest

WOD

“Shooter’s Choice” 4 RFT:

-Pick one;

15 HSPU’s or 6 Push Press @ 135/100

-Pick one;

15 Weighted Sit-Ups @ 50/30 or 7 T2B

-15 Banded Goodmornings*

*spend 45 seconds doing these, do NOT rush through

SCALE

A. Abmat HSPU/ 115/80 Push Press; 25/10 Weighted Sit up

B. 95/65 PP; 10lbs/ BW. Situp

20170427 Thursday Open WOD

Posted: April 26, 2017 by courtland07 in Uncategorized

SSS

Weighted Pull- up 2RM

WOD

Partner WOD, Complete the following in 15 minutes:

5K Row
* Resting partner is holding Back Squat #115/80

SCALES

A. 95/65 BS wt.

B. Air Squat (bottom of air squat)

20170426 Wednesday Open WOD

Posted: April 25, 2017 by courtland07 in Uncategorized

SSS

Power Clean 2RM

WOD

-Tabata Ring Dips
-4 Min Max DU’s
-Tabata Push-ups
-4 Min Max DU’s
* add total of all
Clock keeps going between moves, no stopping

SCALE

A. Stationary Dips

B. 2:1 Double unders

20170425 Tuesday Open Wod

Posted: April 24, 2017 by courtland07 in Uncategorized

SSS

Press 5×3

WOD

6 Rounds of:

-2 Front Squats@ 65% of BS 1 RM
-2 Box Jumps immediately following squats @ 30″/24″

-90 sec rest