NOTE: Our schedule for this week will be Mon – 0600/1630, Tues – 1000, Closed Wed, Thurs – 1000, Fri – 0600/1130, Sat – 0900
From Carly Costello….
Thank you so much to everyone who came out for CrossFit for Costello! Two gyms participated in the “Barry” workout this morning, and we raised $576 for my dad’s speech therapy! Big thanks to CrossFit on the Square in Marietta, Ga., (bottom photo) and Team Offutt Tactical Fitness at Offutt Air Force Base, Neb., (top photo) for hosting this event! I love my CrossFit family!
Glad we could help, Carly! #community
WOD:
2 Person Team WOD:
AMRAP 7 Minutes: Row Cals/ Partner Holds Kettlebell(53/35) Overhead in one hand.
Partners can switch when needed or when the KB comes in contact with or goes below the plane of the top of the head.
2 minute rest
7 Minutes to find combined Front Squat 3RM. (weight must come from the ground)
You can Squat Clean into first rep.
Score = cals + weight total
Post score to Comments/LogWOD
X-tra Work:
3Rounds:
20 Banded Face Pulls
20 Banded OH tricep extension
2 min Handstand Hold
Video courtesy of Keith Enderlein. Demo of banded face pulls. For the Banded overhead tricep extension, use the same band, just turn around, get in an angled position, have the band overhead and extend your arms
Homework (Done on your own outside of class):
Mash tricep – 2min/side
Floor Wrist Stretch 2 min/side
Frog Stretch – 2 Min
Video courtesy of Pat Flynn. Demo of the frog stretch.
CrossFit Team Offutt Tactical Fitness 