Archive for March, 2016
SSS
Stones technique and work
WOD
Yoke technique and work
Farmer carry technique and work
SSS
Front squat (1210): 1-1-1-1-1
WOD
3-6-9-12-15
Ring Dips
15-12-9-6-3
Pull-ups
SCALING OPTIONS
Dips: Bar dips
Pull-ups: Ring rows
Upscale: CTB Pull-ups
SSS
Turkish Get-up Technique
(work towards heaviest able)
WOD
Seven 3-minute rounds of:
200m sprint
Rest for remainder of each round
SCALING OPTIONS
250m row
The time has come for the last and final workout of the the 2016 Crossfit Open and it is a crusher. Two of the most grueling movements in the Crossfit arsenal for us to enjoy. Good luck and just keep moving. Thinks shark in water or maybe Dory from finding Nemo. Singing to yourself “just keep moving, just keep moving, just keep moving moving moving. – Coach Courtland
Don’t forget FNL kicks off at 1800 be there so we can be miserable together.
SSS
Mobility work
WOD
Recovery WOD: 5 rounds NOT for time
500m row
5 pullups
10 pushups
15 air squats
SSS
10 min EMOM:
3 Bench press @50-60% 1RM
WOD
For time
1 lap walking lunges
SCALING OPTIONS
WOD: 400 or 200m
SSS
Pull-up Technique
WOD
2 min AMRAP/1 min rest
4 min AMRAP/2 min rest
6 min AMRAP/3 min rest
8 min AMRAP
Each AMRAP is:
5 Burpee over Bar
10 G2OH (95/65)
15 Sit-ups
SCALING OPTIONS
G2OH – 65/45
Sit-ups – GHD (upscale)
SSS
Back Squat
5-5-5-5-5
WOD
15 x 100m Sprint EMOM
SCALING OPTIONS
WOD: Add an extra minute of rest in between sprints. Total number of sprints performed will be 8 in this case.
16.4 gave us a show that the USAF soon won’t forget. Friday Night Lights are kicking things off at 1800.
All videos are courtesy of Crossfit HQ
CrossFit Team Offutt Tactical Fitness 