28 August

Posted: August 27, 2017 by crossfittotactfit in Uncategorized

So, Maybe Connor MacGreggor should have done a boxing version of Fight Gone Bad…


SSS: Squat 5,5,5+

WOD:  2 rounds for time: 10 deadlifts, 315 lb. 20 handstand push-ups, 30 front squats, 95 lb.


SSS:  Bench 5,5,5+

WOD:  21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups

X-Tra:  3×5 Standing Overhead Tricep Extensions. (band or dumbbell) Barbell smash triceps


SSS:  Kettlebell work (Russian and American Swings, Turkish Getups)

WOD:  12 Min AMRAP – 20 Russian KB Swings, 10 Alternating KB Clean and press, 50M (blue line to blue line and back) of suitcase walk (kettlebell in on hand on way down, switch hands on way back).  All at 53/35


SSS:   Snatch 2,2,2,2,2

WOD:  Complete as many rounds and reps as possible in 15 minutes of: 155-lb. deadlifts, 9 reps 12 push-ups 15 box jumps, 24-in. box

X-Tra – 2 min wall sit


SSS:   Muscle up work

WOD:  The Test out – For time:  20 Squats (open class, back squats 135/95, on-ramp 65/45) 15 deadlift (open class, back squats 135/95, on-ramp 65/45) 10 push press (Open 95/65, on-ramp 65/45) 15 cleans (Open 95/65, on-ramp 20/14# med ball), 20 butterfly situps, run 200M, 50 (open class double unders, on-ramp single unders)



WOD:  Cameron For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps, 24-in. box 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball “2-fer-1s”, 20-lb. ball 50 sit-ups 15-ft. rope climbs, 5 ascents


August 21

Posted: August 20, 2017 by crossfittotactfit in Uncategorized

Happy Solar Eclipse day!  May sure you have your NASA approved glasses on when you stare at the sun!


SSS:  Press – 5,5,5+

WOD: 50, 40, 30 Row for calories, wall ball



SSS:  Deadlift 5, 5, 5+

WOD:  200M run cash in

21, 15, 9 – KB swings 2.0/1.5, KB Deadlift 2.0/1.5

200M run cash out


SSS:  Clean 2, 2, 2, 2, 2



21-15-9 reps for time of:
135-lb. cleans
Ring dips



SSS – Squat 5, 5, 5+


For time

100 Burpees

Every two minutes – 50M run



SSS:  Bench Press 5, 5, 5+

WOD:  “On the tens” (Every 2 minutes – 100M run)

10 Push Press 95/65

10 OH Lunge 95/65

10 Front squat 95/65

10 Front Rack Lunge 95/65

10 Cleans 95/65




August 14

Posted: August 13, 2017 by crossfittotactfit in Uncategorized

So, on-ramp starts Monday the 14th.  Make sure you all say hi to the new CrossFitters.

Also, Friday we are back in the pool, even on-ramp!  get ready to get wet.


Monday 14 August

SSS:  Squat 5,5,5+

WOD  3 RFT row 1000m 30 squats 20 pushups run end of the gym and back

Tuesday 15 August

SSS: Muscle up work

WOD 10 RFT – 35 Min Cap Run 400M 10 Cleans (full) 135/105

Wed 16 August

SSS:  Deadlift 5,5,5+

WOD 18 Min AMRAP 20 DU’s 25 Burpees

Thursday 17 August

SSS: Clean & Jerk 2,2,2,2

WOD Death by Burpees 2 min wall sit

Friday 18 August

POOL WOD!!! 3 rounds for completion – 25m swim/10 edge muscle ups/25m swim/10 close grip push up. – 25m kick/10 edge muscle ups/25m kick/10 close grip push up. – 25m pull/10 edge muscle ups/25m pull/10 close grip push up


19 August Paul Pena 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pud 10 burpee box jumps, 24-inch Rest 3 minutes

Week of 8 August – get ready for some FUN!!!

Posted: August 6, 2017 by crossfittotactfit in Uncategorized

So, the games are over and like most of us you will be suffering from a CrossFit Coma on Monday.  Not to worry, we have just the Rx for you!



SSS:  Pull up work

WOD:  10 rounds for time of: 9 thrusters 35 double-unders


SSS: 8 August Overhead squat 5,5,5+

WOD:  Fight Gone Bad 3 rounds 1 min per exercise Wall Ball – 20# (all) Men 10, women 9 SDHP – 75/65 Box Jump 24/20 Push Press – 75/65 Row – Calories


WOD:  Jog to the parade ground track (as a group) 3 RFT 20 burpees 10 air squats straight away sprint Jog back to the gym as a group


SSS:  Snatch 2,2,2,2,2

WOD:  Complete as many rounds as possible in 14 minutes of: Run 200 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps


SSS:   Bench 5,5,5+

WOD:  21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses


HERO WOD:   Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight


Good Luck Gavin!!!!

Posted: July 31, 2017 by totactfit01 in Uncategorized

pic courtesy of CrossFit Nullis Terminis.


Good luck to CFTOTF Godfather, Gavin Tullos as he will be competing in the Masters Division at the CrossFit Games this week.  We’re pullin’ for you man!



Coach D

31 July – 4 August

Posted: July 29, 2017 by crossfittotactfit in Uncategorized


First I want to congratulate Todd, Erin and Mimi on passing their CrossFit Level 1 test!  You should be seeing them step up and start coaching in the near future!!!

Second, due to some real world events and the Wounded Warrior events we may not have access to the CrossFit area this week so be prepared to flex.

Monday 31 July – Bring your swim suit because we are getting wet!

Bench 5,5,5+ Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder


2 August Back squat 5,5,5+

WOD:  1! Burpee + Pull up ladder Rest 3 minutes 10! Burpee + 225-lb. deadlift ladder Stretch together


3 August Hand stand push up work

WOD:  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups 2 min wall sit


4 August Clean and Jerk 2,2,2,2,2

WOD:  4 RFT Outside 100m tire flips 30 air squats 10 burpee thru tire (feet MUST touch inside the tire on the ground)


Thanks for being flexible.  See you in the pool monday!


Programming for 22 July

Posted: July 23, 2017 by crossfittotactfit in Uncategorized

All right, now is where we find out what we are made of.  For the past three months we have literally kicked our own butts and this is the week to show how much stronger we are for it.  For all of the three rep maxes it should take about 20 minutes total.  Do some warm ups at 50-60-70% then get ready for heavy!  If you fail to hit 3 reps, no big deal, you just found your 1 or 2 rep max.


Squat – 3 Rep max

WOD: 5! Left arm first do a KB Snatch to the top. Hold it over head do a step back lunge, bring the bell to your shoulder, squat down press it up (sotts press) and stand with the bell


Bench – 3 Rep max

WOD:  4 RFT 10 Med ball complex (stand about 3-4 feet away from the wall, left shoulder facing wall. Twist and throw ball to wall. While ball is in air square up and catch ball. Throw ball forward and turn so right shoulder is facing wall. Catch ball, then twist and throw ball to wall, squaring up and catching ball. Throw ball facing wall and turn so left shoulder is facing wall. This is one rep) 200m run


WOD:  Gwen – 15-12-9 Clean and Jerk – As heavy as possible, BUT touch and go only! The bar cannot rest on the floor during each set.


Press- 3 Rep Max

WOD:  100 push ups then farmers walk 1 lap with dumbells/kettlebells whos weight totals 1/2 of your bod weight. So if you weigh 200 pounds you would need to carry 2 50# or heavier weights. (you can also use the farmers axels)



Deadlift – 3 Rep Max

WOD:  Amature Fight Gone Bad – 3 rounds 1 min amrap Push press 75/45, 1 min amrap Box Jum 24/20 (no bounding), 1 min amrap max cal row, 1 min rest.