Archive for February 20, 2013

Thursday 20130221 Open Workout

Posted: February 20, 2013 by totactfit01 in Uncategorized
ANNOUNCEMENT:  We will be following Offutt AFB guidance for any snow delays, early releases, etc… So, if there is a late reporting posted before the start of the 0600 class, class will be cancelled.  If there is an early release before a later class, any classes for the rest of that day will be cancelled.  Please check the Base Weather Line for updates prior to heading in.  We will also update our Facebook page with any weather updates.

Day 21 of the 100-Day Burpee Challenge!

get ’em done people!

Team WOD:

For Time:   (Teams of 3. One person working at a time)
100 Sit ups
100 Double Wallballs (20/14)
100 Box Jumps
100 Sit ups
100 Sledgehammer Swings
100 Push Jerk (95/65)
100 Sit ups

Yup, you read right, that’ll be 300 sit ups in this WOD!  Therefore, to keep your low back, pelvis, etc.. safe, use an ab mat and do them butterfly.

Video courtesy of Reebok CrossFit One.

Set Up
– Sit on the floor with the soles of the shoes touching, legs butterflied out to the side
– Take an AbMat and place it on the ground behind the butt

Execution
– Sit back so the ab mat the void of the lower back with the ground (mimics the natural s-curve of your spine)
– Bring the arms overhead while lowering to the ground and touch the floor behind
– Using the arms, sit up and touch the tops of the toes so the torso is at a 90 degree or less angle to the hip

 

Video courtesy of Rogue Fitness.  Matt Chan demoing the Double Wall Ball (or 2 for 1 wall ball)

 

So, break up the reps between the team however you want.  But, you cannot move on to the next movement until all reps are complete on the current movement.

Post your team member names and time to Comments.  Also, put in what you thought of the WOD.  Did you have fun?  Was it challenging?  What was your team’s strategy?  Team name?  Did you team up with someone you didn’t know?  What was there name?  The only way I know we’re doing right by you is if I hear back from y’all! 🙂

Cash Out:

5 sets of max rep ring dips

Rest as needed between sets

Extra Credit (Done On Your Own Time):

5 sets of max rep fat bar pullups (strict)

Rest as needed between sets

USAW

Have you been struggling with Olympic Lifts?  Just not getting the Snatch or the Clean and Jerk?  Guess what?  USAW is coming out to Offutt AFB March 16th and 17th for a Level One Sports Performance Coach Certification Course.  Cost is only $495.00  Click on the above picture for the registration page.