This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.
OPEN:
If missed Tuesday’s Press work, do here
Otherwise: Weighted Ring Dips: 7 X 5
You’ll be on a 1:30 minute clock
Post highest successful weight to comments/www.logwod.com
Mobility Work!
(20min) Work all of major joints and muscles, anywhere you feel tight or limited. Use the mobility posters we have up on the walls if you need ideas of what mobility moves to do for different areas, or ask a coach!
WOD:
3 Rounds:
1 minute AMRAP: Back Squat (135/95)
1 minute to Air Squat 2 times the reps achieved in Back Squat
Rest 3min
Post highest rep total of back squat in one minute to comments/www.logwod.com
COMP:
Strength:
If missed Tuesday, do here
If you did not miss, 30 minutes of mobility work
WOD:
3 Rounds:
1 minute AMRAP: Back Squat (135/95)
1 minute to Air Squat 2 times the reps achieved in Back Squat
Rest 3min
Post highest rep total of back squat in one minute to comments/www.logwod.com
Cash Out:
Mash Quads w/ barbell
Banded hip stretch
Pic courtesy of CrossFit Omaha. Good news for you ladies out there! There are still slots open for Women’s Teams of Two for CrossFit Omaha’s “Chalkin’ Up the Deuces” Snow Bowl Open competition!
Click on the above link to get more info on criteria and entry fee. Currently all the Men’s Team slots are taken, but this will still be a great event to either go see or if you want, you can volunteer to be a judge. Check out the info! This will be a great competition, and hopefully we will have our own Throw Down a couple of weeks after. More info on that as it solidifies…
CrossFit Team Offutt Tactical Fitness 
I want to do the snow thing!!!!!!!!!
So who’s going to be Brooke’s partner?! C’mon ladies!