CrossFit Team Offutt Tactical Fitness

S/S/S:

Press

5×3

Add 2.5-5lbs to weight used 15 Aug (click here for a refresher), or last time you did 5×3, or use 75% if first time doing this

Post weight used to Comments/LogWOD

WOD:

CrossFit Games 2012 Track Triplet

3 Rnds:

8 Split Snatch (115/75)

7 Bar Muscle Ups

400M Run

20 min time cap

Post time to Comments/LogWOD

Over the last few weeks we have been working Bar Muscle Up progressions.  Time to see who has been practicing!

Video courtesy of CrossFit HQ.  Dave Lipson, Matt Barnett, and Nadia Shatila demonstrating the Track Triplet from the 2012 CrossFit Games. Ummm, may want to skip the last 20 seconds of the video…

Cash Out:

-Handstand Hold: 3×30 sec

-Slow, controlled Toe2Bar: 3×12

Firebreather Piece (Done outside of class time on your own):

Beginner) Weighted stationary dips 3×12. Increase weight ea set

Intermediate)

21-15-9: (using 60/30 dumbbells)

Dumbbell Rows (do both arms at the same time)

Dumbbell Chest Press

Who says you need to stay inside the gym to workout?  Cheryl Holm knocking out some sled runs outdoors with a little help from her son 🙂

Which reminds me, mark your calendars for next  Saturday, Aug 31st.  We won’t have an 0900 class that day.  We will meet up at the Base Lake at 1500 for a WOD/BBQ.  We are inviting folks from the local affiliates to come join us, so come out and get a fun WOD in, eat some good food (we’ll supply the fire, you bring your own meat for yourself and a side to share), and make some new friends, or see old ones!