SCHEDULING ANNOUNCEMENT! As you know, we have added an 1800 class M-W-TH. I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!
Skill/Strength:
Body Blaster (Burpee-Pull-Up-Knee To Elbow)
Courtesy of CrossFit FTF. It is what it says it is. A Burpee to a Pullup, to a Knee to Elbow. Get used to these because…
WOD:
For Time:
100 Body Blasters
20 minute time limit.
Standards for movements will be…
-Burpee – ummm…well, a Burpee. Get down, get up, jump ’nuff said.
Video courtesy of Gymnastics WOD. Yes, I know we’ve had this one on other posts, but Coach Paoli’s breakdown and emphasis on getting your hips off the ground QUICK cannot be overstated.
-Pullup – standard is kipping.
-Knee to Elbow – RX’d is knees touch the elbows
Scaling options will be presented at the WOD should you require them.
Enter total time and if you went RX’d or scaled to comments/www.logwod.com
Extra Credit:
Barbell Row 3×5 @ 185/105
Cash Out:
Tabata – 20 seconds on, 10 seconds rest
planks
twisting push up position (both sides for 8 sets)
hollow body position
Guess what all the cool kids are ordering? A TOTF Logbook! What better way to track your progress, have great tips and tricks, AND have one hell of a cool logo on your book? See coach John H or Coach Mieke for pricing and detail info.
CrossFit Team Offutt Tactical Fitness 