Schedule announcement. We will run a special makeup session of today’s WOD on Sunday morning @ 0830. So, if you can make it Saturday, come in and knock this one out of the park. If you can’t make it Saturday, we will have a coach running this WOD on Sunday as well.
Day 30 of the 100-Day Burpee Challenge!
Just because it’s the weekend doesn’t mean you stop doing Burpees!
As you may have noticed, we have been ratcheting up the intensity leading up to next week’s CrossFit Open. Think of today’s workout like a competitive event. Get mean, get hungry!
WOD:
2010 Southern California Sectional WOD# 3 : “Six Max Efforts”
This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next).
-Event 1: Row – 3 minutes – max calories
3 min rest
-Event 2: Deadlift (275/195) – 3 minutes – max reps
3 min rest
-Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
-Event 4: Overhead Squat (95/65) – 3 minutes – max reps
3 min rest
-Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
-Event 6: 800m Run for time
Score= Add Calories from Event 1, Reps from Event 2, Seconds from Event 3, Reps from Event 4, Reps from Event 5, and subtract the seconds it takes to complete Event 6. Highest Score wins.
Post Score to Comments/LogWOD
Cash Out:
Find O2, and high-five everyone!
Comp Piece (done after regular class):
A. Snatch- 1RM,
B. Clean – 1RM
Exactly 10min to find a 1RM per movement, 5 min rest between moves
C. *Hands may not leave bar*
Clean Deadlift:
2×5 @ 150% of Clean 1RM (should have just set a new one)
http://www.youtube.com/watch?v=n6pnaN6sxnE
Video courtesy of PPSC Coaching
Big props to our own Shadow Coach Homar Sanchez who set up an introduction to TactFit workout for his fellow Navy members. This past week has seen Marine, Army, and Navy elements from USSTRATCOM visit the TactFit area to get a taste of what we have to offer. The word is spreading folks! Glad to help build this great community!
CrossFit Team Offutt Tactical Fitness 