Archive for July, 2016
Because of the 2016 Defenders of Freedom Airshow there will not be a Saturday class.
SSS
Back Squat
7-7-7
WOD
3 RFT:
10 G2OH – 115/85
400M run w/Med Ball (20/14)
SCALE
UP: 135/105
Down: 95/65
SSS
Running Skills and Drills
WOD
10 x 100m Sprints – Walk back is your rest.
SSS
E2MOM FOR 10 MIN
10 REPS OF BENCH (135/95)
WOD
AMRAP FOR 18 MIN
7 PULL UP
200 M Run
SCALE
BP 95/65
SSS
ACCUMLATE 5 MINUTE OF L-SIT W/ RINGS, BOXES, OR PARELLATES
WOD
21-15-9*
Power Snatch (135/95)
Ring Push ups
400M run after each set of ring push ups
SCALE
PS 115/85
TOTF family members Dave LeClarie, John Palumbo, and Homar Sanchez hanging out at the Crossfit Games with KettleBell legend Jeff Martone
SSS
EMOM FOR 12 MIN
8 BURPEE
4 POWER CLEAN (185/135)
WOD
EMOM FOR 14 MIN
10 GHD SIT UP
10 AIR SQUAT
SCALE
PC 135/105
SSS
Prep for WOD
WOD
Event 6 of the 2015 CF Regionals
5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups
Time cap: 16 minutes
SCALE
C2B- Pull Ups
Strict HSPU – your current hspu progression
SSS
5 x HOLLOW BODY ROCKS for 30 sec
5X 30 sec HS hold on wall, facing the wall (goal = nose touching the wall, feet together, holding hollow body position
Then
20 minutes of mobility work
SSS
Jerk from the Rig
5-5-3-3-1-1
WOD
AMRAP IN 20 MINUTES
15 CAL ROW
10 OVERHEAD SQUAT @ (115/ 85)
SCALE
95/65
Because of the grueling heat we are expected to have this afternoon. Plan to do the 5K in the gym for the afternoon classes.
Major shoutouts to Coach JP. He is killing it out at Carson putting together the amazing rigs the Games athletes are using. Keep it up JP we will be looking for you.
SSS
Running Skills and Drills
CrossFit Team Offutt Tactical Fitness 