Archive for February 12, 2013

Wednesday 20130213 Open Workout

Posted: February 12, 2013 by totactfit01 in Uncategorized

Day 13 of the Burpee Challenge!

13 of ’em!  Knock them out!

 

Strength:

Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 28Jan (click here for a refresher)

 

Post weight used to comments/LogWOD

If you look back at your log books, you’ll notice this is the 4th time we’ve done this since December 18th.  Days like these are part of our progressive increase approach for your strength.  Our linear progression.  That is why it is SO important you keep tracking the weights you use and do what we say when we tell you increase the weight you used the last time by the amount we say.  This is how we get you stronger.  If you get to a point where you can’t hit the numbers we put out there for you, it’s time to redo the weight you are using. 

 

-15 minute cap

 

Team WOD:

“No Expendables Here”

In Teams of Two


3 Rounds For Time:
1 Tire flip
3 Tire jump throughs*
200m Run

Post your team name and time to comments

 

*Tire jump through = jump into the middle of the tire and back out.  You can jump onto the tire and into it, or jump directly in.  Whichever works for you, but BOTH feet must touch the inside of the tire.

 

“Get to the choppa!!!” (yeah, I know, wrong movie reference but both have Arnie!)  Go fast and push hard. This WOD is a sprint. If you feel like you’re about to puke, you did all right.

Expendables

Picture courtesy of Project Swole.  See the above ages.  That excuse that you’re too old to do the  worldwide CrossFit Open?   It just became obsolete.  Get registered under Team Offutt Tactical Fitness!

 

 

Cash Out:

3 un-timed rounds of

10 weighted hip thrusts

10 barbell roll-outs

 

Video courtesy of NJam World. using a low box, place barbell across hips and put upper back on the box.  feet are on the ground.  Contract the glutes and raise up the hips.