Archive for December, 2016
SSS
End of the Year
Shoulder Press 1RM
5, 5, 3, 2, 1, 1, 1
WOD
Two for Tuesday
AMRAP 7
5 Power Snatch (135/95)
10 Snatch Grip Deadlift (135/95)
Rest 1 minute
AMRAP 9
100 Ft Bear Crawl
50 Ft Handstand Walk
The deadline of December 27 to sign up and get your team event shirts is quickly approaching. Don’t wait and miss out.
SSS
End of the Year
Back Squat 1RM
10, 5, 3, 3, 1, 1, 1
WOD
Nasty, Nihilistic Nicole
AMRAP 20
Run 400 Meters
Max Reps Bar Muscle Ups
Wod
5RFT
“Hammer”
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 90 Seconds
Get your team together people Winter Warrior 3 is only a month away.
SSS
Deadlift
5 , 5, 3, 3, 2, 1, 1
RDL
12, 10, 8
SSS
Bench Press – 10, 5, 5, 3, 2, 1, 1
WOD
Good GOD Grace
30 Clean and Jerks (135/95)
Every time you take a “break” (more than a pause), do 5 burpees
SSS
Front Squat
Pause in bottom (2-3 seconds)
5, 5, 3, 3
Full Speed (Start at last weight)
6, 4, 2, 1, 1
SSS
Speed Jerk Work (Bar)
3×5
Power Clean and Jerk
5, 3, 2, 2, 1
WOD
Two for Tuesday
AMRAP 5
10 Pistols
5 Jerks (135/95)
Rest 2 minutes
AMRAP 5
10 Front Rack Walking Lunges (135/95)
20 Burpees over the Bar
Don’t forget to gather your teams for WWIII folks. Get registered by the 27 of December to ensure that your team gets gear.
https://www.eventbrite.com/e/winter-warrior-3-let-the-fall-out-begin-tickets-28122569362
WOD
OHS – 5, 5, 3, 2, 1, 1, 1, 1, 1
Back Squat – 5×3 (Pause in bottom for 3-5 seconds)
Don’t forget to gather your teams for WWIII folks. Get registered by the 27 of December to ensure that your team gets gear.
https://www.eventbrite.com/e/winter-warrior-3-let-the-fall-out-begin-tickets-28122569362
CrossFit Team Offutt Tactical Fitness 