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
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
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.
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.
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.
Thursday 091022
Workout
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
Compare to:
TITANFIT: Wednesday 090729
THEN
Back Squat 5x5 @ 65% or your 1RM
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
Compare to:
TITANFIT: Wednesday 090729
THEN
Back Squat 5x5 @ 65% or your 1RM
Wednesday 091021
Workout
AMRAP in 30:00 of:
400m Run or 500m Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises
Compare to:
TITANFIT: Tuesday 090804
AMRAP in 30:00 of:
400m Run or 500m Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises
Compare to:
TITANFIT: Tuesday 090804
Tuesday 091020
Workout
Using 60% of your Press 1RM complete the following:
800m Run
10 - Press
10 - Pull-ups
400m Run
15 - Press
15 - Pull-ups
200m Run
20 - Press
20 - Pull-ups
Using 60% of your Press 1RM complete the following:
800m Run
10 - Press
10 - Pull-ups
400m Run
15 - Press
15 - Pull-ups
200m Run
20 - Press
20 - Pull-ups
Monday 091019
Workout
Front Squats
Using 80% of your Back Squat 1RM from your last CFT as a base line, complete 5 reps at:
60%, 65%, 70%, 75% and 80%
Front Squats
Using 80% of your Back Squat 1RM from your last CFT as a base line, complete 5 reps at:
60%, 65%, 70%, 75% and 80%
Friday 091016
Ready for "Linda"...AKA 3 Bars of Death!
Maybe this is a Bad Idea!
The round of 7 took 8:00!
Workout
Dead Lift 1, 1, 1, 1, 1, 1
or Back Squats 5 reps @ 61%, 66%, 70%, 75%, 80% of your 1RM
If you have not missed a day this week, DL is your choice. If you have, then it is Back Squat. pretty easy, no?
Wednesday 091014
Workout
Clean and Jerk:
Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1
Compare to:
TITANFIT: Thursday 090326
Clean and Jerk:
Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1
Compare to:
TITANFIT: Thursday 090326
Monday 091012
Happy Birthday Kurt!
Workout
Back Squats
5x5 @ 74% of 1RM
"Mini" MetCon
4 rounds of
10 - Burpees
10 - WallBall
Tomorrow's WOD is KTF's choice...Heaven help us!
Workout
Back Squats
5x5 @ 74% of 1RM
"Mini" MetCon
4 rounds of
10 - Burpees
10 - WallBall
Tomorrow's WOD is KTF's choice...Heaven help us!
Friday 091009
Warmup
5 Pistols (1 legged squat per leg)
Workout
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo dead lift high pull 95 pounds, 21 reps
Pull-ups 15 reps
TFT WOD
800m before and after the above
5 Pistols (1 legged squat per leg)
Workout
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo dead lift high pull 95 pounds, 21 reps
Pull-ups 15 reps
TFT WOD
800m before and after the above
Thursday 100808
Workout
Back Squat
Using your last Back Squat 1RM from your last CFT do: 5 reps at each of the following percentages... 54%, 58%, 63%, 67%, 71%.
TFT WOD
Add 10 Pull-ups and 10 Push-ups to each of the 5 sets
Back Squat
Using your last Back Squat 1RM from your last CFT do: 5 reps at each of the following percentages... 54%, 58%, 63%, 67%, 71%.
TFT WOD
Add 10 Pull-ups and 10 Push-ups to each of the 5 sets
Wednesday 091007
Workout
Clean and Jerk
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Friday 090505
Clean and Jerk
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Friday 090505
Back Squats tomorrow...it is Squatober after all!
Tuesday 091006
Workout
For time:
"Jackie"
1000M Row or 800M Run
50 - 45 lbs Thrusters
30 - Pull-ups
Compare to:
TITANFIT: Friday 090306
TFT / DUTY WOD
Workout
"Jackie" x 2
For time:
1k Row
50 - 45 lbs Thrusters
30 - Pull-ups
Yes, that's right do it TWICE!
Compare to:
TITANFIT: Sunday 081207
For time:
"Jackie"
1000M Row or 800M Run
50 - 45 lbs Thrusters
30 - Pull-ups
Compare to:
TITANFIT: Friday 090306
TFT / DUTY WOD
Workout
"Jackie" x 2
For time:
1k Row
50 - 45 lbs Thrusters
30 - Pull-ups
Yes, that's right do it TWICE!
Compare to:
TITANFIT: Sunday 081207
Monday 091005
Workout
OHS - find your 1RM
Compare to:
TITANFIT: Wednesday 070809
THEN
"Mini" MetCon
5x
250m Row
5 - Burpees
OHS - find your 1RM
Compare to:
TITANFIT: Wednesday 070809
THEN
"Mini" MetCon
5x
250m Row
5 - Burpees
Saturday 091003
Team WOD!
TitanFit wishes Mr.Dockery the very best on his PT today. He has to do 30+ Push-Ups, 30+ Sit-ups and a sub 17:00 - 2m run at 0730 today.
Here's hoping that TitanFit and his intestinal fortitude gets him through! Good Luck JD! Let us know the results.
TitanFit wishes Mr.Dockery the very best on his PT today. He has to do 30+ Push-Ups, 30+ Sit-ups and a sub 17:00 - 2m run at 0730 today.
Here's hoping that TitanFit and his intestinal fortitude gets him through! Good Luck JD! Let us know the results.
Friday 091002
JB with a great "Rack" position and KTF with a great start of a Clean
KTF's "Rack" Position and JT's Jerk...Nice work guys...
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: Wednesday 090722
TFT WOD
Add "Seth"
for time:
21, 15, 9
Bench Press @ body weight
Pull Ups
Thursday 091001
JB and KTF doining Swings as part of the TFT WOD
110 Burpees hurts...Thanks JB
Workout
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Monday 090803