Archive for April, 2016
Posted: April 29, 2016 by courtland07 in Uncategorized
TOTF wants to send out a Happy Birthday to James “Z”Zemotel. Happy birthday brother
Hammer”
Five rounds, each for time, of:
135# Power clean, 5 reps
135# Front squat, 10 reps
135# jerk, 5 reps
20 Pull-ups
Rest 90 seconds
| U.S. Army First Sergeant Michael “Hammer’ Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. |
Posted: April 28, 2016 by courtland07 in Uncategorized
SSS
Back Squat
5, 5, 5, 5, 5
WOD
Up and Down the River
1! To 10, then down to 1
Air Squat
HRPU
Posted: April 27, 2016 by courtland07 in Uncategorized
SSS
Rowing Technique – 10 Min
WOD
10 RFT
Row 500M
Rest 1 minute
Posted: April 26, 2016 by courtland07 in Uncategorized
SSS
3 Rnds AMRAP
Press, Push Press, Push Jerk
WOD
For time
100 Burpees
Every two minutes – 50M run
Posted: April 25, 2016 by courtland07 in Uncategorized
SSS
Weighted Pull Up
5, 5, 5, 5, 5
WOD
12 Min AMRAP
3 pull up
6 push press – 95/65
9 jumping alternating lunges (each leg for 18 in total)
Posted: April 25, 2016 by eweirick in Uncategorized
S/S/S
Clean technique.
.
WOD
10 RFT – 35 Min Cap
Run 400m
10 Cleans – 135/105
.
SCALING OPTIONS
Weight as appropriate
Run – 200m or cut total # of rounds down to 8 then 6.
Run = Row – 500m
Posted: April 21, 2016 by courtland07 in Uncategorized
Fight Gone Bad
3 rounds 1 min per exercise
Wall Ball – 20# (all) Men 10, women 9
SDHP – 75/65
Box Jump 24/20
Push Press – 75/65
Row – Calories
Posted: April 20, 2016 by eweirick in Uncategorized
S/S/S
10 minutes of Kettlebell Work
.
WOD
5 RFT
200m run
20 Box Jump (24/20)
20 KBS, American (1.5/1.0 pood)
Posted: April 19, 2016 by courtland07 in Uncategorized
SSS
Press
2-2-2-2-2-2-2-2-2-2
Increase weight each round, go HEAVY!!!
WOD
EMOM for 6min
10 Sit up
10 Push up
Posted: April 18, 2016 by courtland07 in Uncategorized
WOD
20 Min AMRAP
5 double KB complexes (1 rep = 1 Russian swing, 1 clean, 1 front squat, 1 Push press)
10 Burpee
5 pull up
SSS
E3MOM for 15 minutes
10 Press
12 KBS (heavy!!!)
CrossFit Team Offutt Tactical Fitness 