Wednesday 100120

Warm-up
Snatch Assistance Exercises

Workout

Hang Power Snatch
80% of 1RM x2 x5

Then
"Mini" MetCon

Tabata Mash-up

Box Jumps
Push-ups

KB Swings
Sit-ups

Monday 100118

Warm-up

Base Line

Workout

Dead Lift
3, 3, 3, 3, 3

Compare to:
TITANFIT: Tuesday 090707

Friday 091225

MERRY CHRISTMAS!

Ok, are you back at home, or maybe you are having others to your home? Is your brother in-law there, your cousin, that high school friend you have not seen in a while, maybe even your parents (for a scaled version)...tell them one of your presents is a CrossFit workout. It is a gift of fitness that will last a lifetime - after all.

Let them do Angie with you. No special equipment necessary, it will take fewer than 30 minutes and maybe you'll have another convert...

Workout
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Partition the exercises as needed...scale for beginners.

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.

Monday 090921

Workout
OHS - 7 sets of 2 reps@ 85% of 1RM

TFT / DUTY WOD
400M run
50-45 lbs Jumping Squats

500M row
50 Push-ups

400M run
50 sit-ups

500M row
50-16k Kettlebell swings

Compare to:
TITANFIT: 070822

Monday 090914

Workout

Clean and Jerk
find new 1RM

"Mini" MetCon
3x
400m run
20 - Sit-ups
15 - Pull-ups
10 - Push-ups

Thursday 090910

Workout
All but the Pull-ups and Wall Ball will be done outside. Dress accordingly!

400M run
25-65 lbs Thrusters
25-65 lbs SDHP

400M run
25-20 lbs Wall Ball Shots
25-Push-ups

400M run
25-35 lbs KB Swings
25-Ab Mat Sit-ups

400M run
25-65 lbs OHS
25-Pull-ups

Tomorrow, Jerry's Choice!

Compare to:
TITANFIT: Wednesday 080416

Wednesday 090902

Workout

400m run
20-KB Swings
20-Sit-ups

400m run
20-KB Swings
20-Push-ups

400m run
20-KB Swings
20-Your Choice

Tuesday 090825

Workout

Hang Power Snatch
80% of 1RM x2 x5

Then "Mini" MetCon

3x
10-KB Swings
10-Ring Push-up
10-Box Jumps
10-Sit-ups

Here's last year's TitanFit FGB (Fight Gone Bad)...

Friday 090821

Workout

For time:
800M Run/1000M row then...
5 Rounds:
10 - SDHP (Guys use 95# and Ladies use 65#)
10 - Ring Dips
10 - Ab Mat Sit-ups

Compare to:
TITANFIT: Saturday 071117

Tuesday 090811

Workout
TABATA!

Perform the following exercises for 8 rounds of 20 seconds work (in any order), 10 seconds rest:
Rowing*
Air squat
Push-ups
Pull-ups
Sit-ups

After the 8th round of each exercise, rest 1 minute before proceeding to the next. The lowest number of reps achieved in any of the 8 rounds is the score for that particular exercise (calories burned in place of reps are used for rowing). The sum of the scores for all of the exercises gives the score for the entire workout.

*Those without access to a rower, do SDHP with a 45 lbs barbell for each 20 second segment.

Compare to:
TITANFIT: Saturday 090502

Monday 090713

WOW we completely forgot about Christmas in July. Luckily L. H, called, emailed, texted, tweeted, facebook noted, IM'd and sent us a homing pigeon to remind us...

So..
Workout
For time:
1 – Burpees
2 - 95 lbs PP
3 - 95 lbs FS
4 - 95 lbs PCLS
5 - 95 lbs DL
6 - Box Jumps
7 - Pull-ups
8 - Push-ups
9 - Ab Mat sit-ups
10 - Air Squats
11 - 53 lbs KB Swings
12 - A 500M Row

So the workout is:
1 Burpee
then 2 Push Press and 1 Burpee
then 3 Front Squats, 2 Push Press and 1 Burpee etc...

Compare to:
TITANFIT: Wednesday 081217

Tuesday 090707

Many have started LOCKDOWN Part Deux and we have a few that have never tried the "Baseline" WOD. So let's give it a shot.

Workout
Baseline

For time:
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

THEN

Dead Lift
80% of 1RM x5, x4, x3, x2, x1

Saturday 090704

Happy Birthday Sharon! Sorry we missed your actual 0702 date!

Happy and SAFE 4th of July to the TitanFit Family...

For those that are interested, we can try:
"Sharon"
Workout

For time:
5 rounds of
500M row
20 - Thrusters (M45/F33)
20 - AB Mat Sit-ups

Compare to:
TITANFIT: Tuesday 090106

Want to skip Sharon, ask Dr. Rick to prescribe some pain!

Thursday 090702

We will save Christmas in July until next week. We want to give everyone an opportunity to enjoy the fun....

Workout
"Dave"

For time
21, 18, 15, 12, 9, 6, and 3 reps of:
Kettlebell Swing (M-53 lbs/F-35 lbs)
Ab-Mat Sit-ups
Box Jumps (20 inches)
Push-ups (want to make it a little harder?...make those Ring Push-ups!)

Compare to:
TITANFIT: Tuesday 090324

Thursday 090521

Workout

200M run

25 KB Swings

200M Run

25 Push-ups

200M Run

25 Sit-ups

200M Run

25 Squats

Saturday 090502

Workout
TABATA!

Perform the following exercises for 8 rounds of 20 seconds work (in any order), 10 seconds rest:
Rowing*
Air squat
Push-ups
Pull-ups
Sit-ups

After the 8th round of each exercise, rest 1 minute before proceeding to the next. The lowest number of reps achieved in any of the 8 rounds is the score for that particular exercise (calories burned in place of reps are used for rowing). The sum of the scores for all of the exercises gives the score for the entire workout.

*Those without access to a rower, do SDHP with a 45 lbs barbell for each 20 second segment.

Compare to:
TITANFIT: Thursday 090305

Thursday 090423

It nice out today. Let's give the rowers a rest...

Workout
for time:
400M RUN!
40 - Air Squats
30 - Sit-ups
20 - Push-ups (Remember we have Rings!)
10 - Burpees!

You can sub Pull-ups for Burpees. Yes I am out of town so I posted Burpees again!

Sunday 090419

Happy Birthday Lori!

Workout

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to:
TITANFIT: Thursday 081225

Thursday 949

I made the date 949, because I like palindromes. Post your favorite palindrome to the comments. I will start:
RACECAR

Workout

for time:
400M Run
20 - Burpees
30 - KB Swings (M 53 lbs, F 26 lbs)
40 - Air Squats
50 - Sit-ups
1000M Row

Notice how I program Burpees when I am not there...