Warm-up
Over Head Lunges
Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
Compare to:
TITANFIT: Tuesday 090714
Workout
AMRAP for 20:00
3 - Hand Stand Push Ups or 60% of your 1RM press
5 - Pull Ups
7 - Knees to Elbows
Workout
"LINDA"
For time 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time - Linda is a daunting workout.
My first attempt took over an hour. SCALE this baby especially if it is your first attempt. There are several ways to scale this workout. One can do just the even reps and or lower the percentages of your body weight used for each lift.
One of the tricks I use is to remind myself that after I complete the round of 8, I am almost half way done.
Post time and weights used to the comments section.
Compare to:
TITANFIT: Thursday 081016
Press
Find a NEW 1RM
Then
"Mini" MetCon
2k Row Time Trial
Compare to:
TITANFIT: Monday 090831
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 - First posted 6 July 2005
TitanFit is now instituting Hero Saturday WODs.
For time:
21, 15 and 9 of
Handstand push-ups
Ring dips
Push-ups
KM, Becky and KTF rowing
KTF, Becky, KM, Mary, Will and Ryan after... (not pictured Glenda and Sharon)
Workout
Team WOD!
Based on constantly varied, we have not had the opportunity to complete all of the Hero WODs. To remedy this issue, TitanFit is now instituting Hero Saturday WODs.
To ensure we do not "cherry pick" the WODs we will complete them in the order they first appeared on the CrossFit Main Page.
Tomorrow, therefore, is our first Hero Saturday. We will complete JT...In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 - First posted 6 July 2005
For time:
21, 15 and 9 of
Handstand push-ups
Ring dips
Push-ups
What your favorite 4-letter word that starts with "F"? If you are a CrossFit'er it is undoubtedly "FRAN"!
Workout
For time:
"Fran"
21, 15 and 9 of
Thruster - 95 lbs
Pull-ups
Compare to:
TITANFIT: Friday 090717:
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.
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
