We will spend some time going over the movements for….
WOD:
7 Rounds for time:
7 Over Head Squat (95/65lbs)
7 Ring Dips
7 Box Jumps (24″/20″)
Post time to comments/www.logwod.com
For the Overhead Squats, hit full depth and ensure you keep active shoulders. For the Ring Dips, ensure your shoulders make contact with the rings at the bottom of the move and you get full lockout at the top. For Box Jumps, we will use Games Standards, meaning, your hips must fully open at the top of the box before you jump off. NO BOUNDING!
Extra Credit:
4 x 200m sprints. Rest is the time it takes you to walk back to the starting line.
Cash Out:
Overhead position: Start at 3:20 of this video. Video courtesy of Mobility WOD.
Pic below courtesy of the CrossFit Games site. Just wanted to share this story with you all about what a Military Affiliate (just like us) is capable of doing. Click on the pic below for the full Story of Shogun CrossFit.
If there are any athletes out there interested in competition, please see me over the next couple of days for info about a Throw Down benefit event at CrossFit Omaha on Sunday, July 8th. I will post details as a comment for this post. If interested, post in comments.
CrossFit Team Offutt Tactical Fitness 
Tactfitters,
I was given permission to share the below info with you guys as we have been invited to our first affiliate Throwdown at CrossFit Omaha! All those interested, I will be in the TactFit area Thursday morning during the 0600 class with a sign up form. Just think, a TON of us rolling into CFO in our TactFit gear ready to do damage! It will be…..well, awkward for me, but AWESOME for TactFit!!!!!!!
Join Us for a CrossFit Games Fund Raiser Competition
What:
Team Invitational Competition with CrossFit Lincoln
Games Athletes Fundraiser – Stacie Tovar – Kyle Kasperbauer – Phil Kniep
When:
Sunday – July 8 2012
11:00 am – ??
Where:
CrossFit Omaha
8938 L Street
Omaha NE 68127
Details:
•Teams of 4, comprised of 2 men/2 women, will compete in a Games-esque event, scalable for all abilities.
o Get your teams to me by July 1st
o If you want to go free agent, let me know ASAP & we’ll get you on a team
•Competition will be followed-up with a cookout to give members of both gyms an opportunity to socialize & get to know one another.
o Bring meat to grill & a side to share
Cost:
•$25 per person/$100 per team
o Funds raised will go towards defraying some of the costs of our Games bound athletes.
Anyone from any affiliate in town is welcome to join in on the competition. It will be a nice little precursor to the Cornhusker State Games.
I wonder which gym will have more teams representing?!?
Oh Hell Yeah! – Coach D
I’m a rookie and old at that, but by God’s grace I’ll survive. Sign me up.