Today's the anniversary of the United States marine Corps., and tomorrow is Veterans Day. Pick a hero WOD and remember those that sacrifice for us.
Free CrossFit WODs on Saturdays
Monday 091109
Workout
Freddy's Revenge
for time
5x
5 - 185lbs (or 70% of your press 1RM) from shoulders to overhead anyhow
10 - Burpees
The following video from CrossFit.com was taken at CrossFit One World in Union City. Owner Freddy Camacho is joined by a seriously stacked group of CrossFitters including Jason Khalipa, Adrian Bozman, Pat Barber, and Kalista Pappas. "Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]. There are a few "F" bombs during the video so not work or family safe.
Friday 091106
Workout
AMRAP
Complete as many rounds in 20 minutes as you can of:
12 - 65 pound Power Snatch
10 - Push-ups
Thursday 091105
Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F
12 - Pull-ups
You know the drill...scale to your fitness level. Those that cannot do 50 or 35 lbs KB swings need to use less weight. If you are unable to complete an unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
Compare to:
TITANFIT: Tuesday 090929
Wednesday 091104
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
THEN
Snatch Pulls, again work up to 110% of your Snatch 1RM
Compare to:
TITANFIT: Thursday 090806
Monday 091102
We have 2 more weeks of Squatober left. Today, however, we are going over head and day after tomorrow, we squat again.
Workout
Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps
Yes, that's it...pick a weight, do 1 press, 2 push presses and then 3 push jerks, per round. Work up to failure on your Press.
THEN
"Mini" MetCon
2 rounds of:
500m Row / 400m Run
20 - Box Jumps
Compare to:
TITANFIT: Tuesday 090922
Sunday 091101
I can not believe how fast time passes...
Today is the 3rd anniversary of TitanFit becoming a CrossFit Affiliate. Below you will fine the workout that was posted the day before we became official. Tomorrow, let's try the first ever published TitanFit WOD!
Workout:
For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch
1000M row
30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings
Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.
Compare to:
TITANFIT: Monday 090608
the original...
TITANFIT: Wednesday 071031
Thursday 091029
I think KTF hates me...!
Workout
For time:
4x
400m run
10-45 lbs Thrusters
10-Burpees
100m run
5-45 lbs Thrusters
5-Burpees
Wednesday 091028
Workout
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 Burpees at the end of the session....
Compare to:
TITANFIT: Friday 091002
TFT / DUTY WOD
Add "Seth"
for time:
21, 15, 9
Bench Press @ body weight
Pull Ups
Monday 091027
Workout:
Mini “Trevor” + 1-400m run per person As a two person team, complete for time:
400m run
150 pull-ups
200 push-ups
400m Run
250 sit-ups
300 squats
Only ONE person on each team working at any given time. Complete all reps of one exercise before moving on to the next one.
Sunday 091025
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090818's effort)
Then Mini Metcon:
5 rounds of:
250 row
5 burpees
10 KB Swings
OR
Workout:
Mini “Trevor”
As a two person team, complete for time:
150 pull-ups
200 push-ups
250 sit-ups
300 squats
Only ONE person on each team working at any given time. Complete all reps of one exercise before moving on to the next one.
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