Archive for June, 2016
Posted: June 7, 2016 by courtland07 in Uncategorized
SSS
7RM Front Squat
WOD
3 rds of:
15 wall ball shots, (20/14).
30 medicine ball cleans, (20/14)
1 minute row for max calories
3 minute rest
Score is total calories rowed
Posted: June 5, 2016 by courtland07 in Uncategorized
SSS
5×7 Snatch Deadlift (80-85% 1RM Snatch weight)
WOD
7 RFT of:
11 body-weight deadlifts
100-meter sprint
Scale
Down: Deadlift 135
Posted: June 3, 2016 by courtland07 in Uncategorized
WOD
Team WOD (Team of 2)
2011 Regional Team Event 6 (modified)
For time:
100 Pull Ups
100 Kettlebell Swings (53/35)
100 Double Unders
100 Overhead Squats (65/45)
Scale
PU – ring rows
KBS – 35/25
DU – 2:1 SU ratio
OHS – as needed
Posted: June 2, 2016 by courtland07 in Uncategorized
SSS
1 RM Bench Press
WOD
“Rahoi”
12 Min AMRAP:
12 Box jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees
Compare to 21 Feb 15
Scale
BJ – 20/16
Thruster – as needed
Posted: June 1, 2016 by courtland07 in Uncategorized
SSS
At 75% of 7 RM Press complete 5 set of 8 reps
WOD
15 min Amrap
12 Overhead Squat 95/65
200 Meter Run
Scaling
Scale: 65/45
Run – 250M row
CrossFit Team Offutt Tactical Fitness 