HOLIDAY EVENTS AT CTO

Tonya at CTO's last "All Girl's WOD"

Tonya at CTO’s last “All Girl’s WOD”

Sunday December 7th the TakeOver crew is hosting two fun events. Coach Gillian will kick things off in the morning with CTO’s 2nd annual “All Girls WOD”. Details are below…

Join us and the coaches at CrossFit TakeOver for Girls Gone WOD*Holiday Edition!

When: Sunday, December 7 – check-in begins at 9:15 am
Where: CrossFit Takeover
Why: To celebrate our strength & donate to a good cause – there is no entry fee, but are asking for donations to go to Chesapeake Fire Department’s Adventure Intervention Mentor Program. It is a program that helps at risk kids – all the mentors are fire fighters with the Chesapeake Fire dept. The program is all volunteer and we are only able to run by grants or donations.
Be sure to dress up in your best holiday outfits – there will be [lululemon] prizes for the best costumes!
Stay tuned for more details. A Google doc for heat sign up will be available soon.

2013 CTO Christmas Party at Havana

2013 CTO Christmas Party at Havana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sunday evening join us at Havana Great Neck for The TakeOver Christmas Party. The entire restaurant is ours from 5pm-9pm so please join us for food (a special event menu is provided) and drinks. Family and friends are welcome to attend.

**LEVEL 1 TRAINER PRACTICE & YOGA WITH MARIZA 9AM**

 

SATURDAY WORKOUT

Amy D!

Amy D!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ATTENTION! LEVEL 1 TRAINER PRACTICE THIS SUNDAY 9AM.

**TAKEOVER TEEN 10AM. OPEN GYM 10AM-12PM. INTRO WOKROUT 11AM**

WORKOUT OF THE DAY

“3 Wise Men”

4 minute amrap of:

5 Hang Squat Snatch 135/95#

10 Burpees over the bar

-2 minute rest-

4 minute amrap of:

10 power cleans 135/95#

20 pullups

-2 minute rest-

4 minute amrap of:

15 Box Over Jumps 24/20″

30 wallball shots 20/14#

*post scores to comments.

“Three Wise Men”

WORKOUT-11/21/14

Mike Jones

Mike Jones

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 10 Rounds for time:

10- Ring Rows

10- Dynamic Push-ups

10- Overhead Walking Lunge 45/35

-then-

$ out: 3×10 Weighted Back Extensions

STRENGTH

Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , Floor Wiper 3 x max effort

Intermediate: Clean 1rm, 3×1 @80% , Close Grip Bench 5-5-5

ENDURANCE

5k Run Time Trial

Close Grip Bench 5-5-5

**WEIGHTLIFTING WITH COACH BRIAN TONIGHT AT 630PM**

WORKOUT-11/20/14

Beth - Atlas Stones

Beth – Atlas Stones

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**YOGA WITH MARIZA & TAKEOVER TEEN @ 530PM**

WORKOUT OF THE DAY

500 meter row – max effort!

-then-

Complete for time:

200 meter run

20 Deadlifts 185/125#

200 meter run

15 Deadlifts 225/155#

200 mete run

10 Deadlifts 275/185#

200 meter run

5 Deadlifts 315/215#

*post times to comments.

 

WORKOUT-11/19/14

Coach Sara & Coach Kbo taking on last week's handstand workout

Coach Sara & Coach Kbo taking on last week’s handstand workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Back Squat 5rm

-then-

7 x 50 meter run

*rest as needed between rounds.

Cash out: 4×1 – Ground to Shoulder + 2 Squats with Atlas Stones

STRENGTH

Basic: Deadlift 5rm, Bench Press 3×5 (+2.5#) , :90 L-Hang

Intermediate: Sumo Deadlift 5rm (+10#) , 3 x Max effort Strict Chest to bar pullups

ENDURANCE

7 rounds for time:

200 meter Shuttle SPrint (4x25m)

7 Dumbbell Front Squat 55/45#

**Weightlifting with Coach Brian at 630pm**

 

WORKOUT-11/17/14

Luigi!

Luigi!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 5 rounds for time:

20 Wallball Shots 20/14#

20 Alternating Dumbbell Snatches 55/45#

*post times to comments.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Chin-up 3 x max effort , Russian Twist 3×10 (+5#)

Intermediate: Back Squat 5-5-5 , Handstand Push-up 2 x max strict (6″ deficit)

ENDURANCE

4 x 400 meter runs (:90 rest)

-then-

Back Squat 3-3-3

SATURDAY WORKOUT

Ian - blue steel

Ian – blue steel

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Split Jerk 2-2-2-2-2 (pause 3 seconds in catch position)

-then-

Complete 3 rounds for time:

50 Double Unders

30 Hip Extensions

15 Ring Dips

*Post loads and times to comments.

**TAKEOVER TEEN 10AM. INTRO WOD 11AM**

WORKOUT-11/14/14

Heather A. and the 930 crew!

Heather A. and the 930 crew!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Squat Snatch 1 rep max

-then-

10-9-8-7-6-5-4-3-2-1 of:

Toes To Bar

Burpees

STRENGTH

Basic: Back Squat 3×5 (+5#) , Press 3×5 (+2.5#) , 3 x max effort Floor Wiper

Intermediate: Snatch 2rm , Snatch 2×2 @85% , Close Grip Bench 5-5-5

ENDURANCE

5k Row @85% of 5k Time Trial

-then-

Squat Snatch 1rm

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