S/S/S:
pic courtesy of Games.CrossFit.com Don’t forget, this coming weekend is the last week of Regional competition. Watch it on the Games site!
Beginner: Dead Lift 1×5, 1×5+ add 10lbs to 22May weight
Intermediate: Dead Lift 5RM shoot for adding 10lbs
Post weight to comments/ LogWOD
* The + at the end of the second set of 5 for Beginners means once you hit five reps, keep going until you can’t go anymore
Beginner = 6 months or less CrossFit experience
Intermediate = over 6 months
Back to the above picture. Besides being a bad-ass CrossFitter, Julie Foucher has excellent form. Look at her start position. Back flat, head neutral, shoulder slightly in front of the bar, ready to pull! Do likewise folks, do likewise.
WOD:
4 Rounds for Time:
4 Handstand Push Ups
100M Run
8 Pull ups
100M Run
12 Hand Release Push Ups
100M Run
16 Air Squats
100M Run
20 Butterfly Sit Ups
100M Run
Post time to comments/ LogWOD
Xtra:
Complete in as few sets as possible:
30 Sumo Deadlifts @ 185/155 for Intermediate, 155/95 Beginner
50 Banded Good Mornings
Homework (done on your own outside of class):
Spinal decompression (hang from bar) – 3 min total hang time
Roll out thoracic spine area
Now, normally I won’t post WODs more than a day in advance, but I want to get word out for as many as possible for this Saturday. CrossFit Elkhorn is running a fundraiser for one of their own (see poster for details). We reached out to them and will run a satellite version of the WOD “Eric” on Saturday. Now, donations are NOT required, but if you find it in your heart to donate, we will have a collection bucket during the WOD, and will take whatever is raised out to Elkhorn the following week. These are some of the great things about the CrossFit Community. We don’t only work out and push each other, we do what we can to help those in need. Hope to see you there…
CrossFit Team Offutt Tactical Fitness 