Archive for the ‘Uncategorized’ Category
Posted: January 6, 2017 by courtland07 in Uncategorized
WOD
“Randy”
FT: 75 power snatches, 75/55
Posted: January 5, 2017 by courtland07 in Uncategorized
SSS
3×15 Front squat
WOD
5k Row
Posted: January 4, 2017 by courtland07 in Uncategorized
SSS
3×15 Press
WOD
EMOM – 10 min
5 squat cleans, 70% 1RM
Posted: January 3, 2017 by courtland07 in Uncategorized
SSS
15 mins: Handstand (walk) work
WOD
“Cindy”
AMRAP 20 min
5 pull ups
10 push ups
15 air squats
Posted: January 2, 2017 by courtland07 in Uncategorized
SSS
3×15 Bench press
WOD
2-fer Tuesday:
AMRAP 5 min
10 Back Squat, 50% 1RM
10 Butterfly situps
Rest 1 min
AMRAP 8 min
15 GHD Situps (w/ medball?)
5 Kettlebell swing, 2/1.5
Posted: January 1, 2017 by courtland07 in Uncategorized
SSS
3×15 Deadlift
WOD
AMRAP 15 min
3 Power snatch, 135/95
3 Box jump, 30/24
3 Muscle ups
20 cal Row
SCALE
Sx – PS: 95/65
Sx – BJ: 24/18
Sx – MU: bar à 3 pull up, 3 dip = 1 MU
Posted: December 30, 2016 by courtland07 in Uncategorized
WOD
AMRAP 20
“Jack”
10 Push Press (115/65)
10 KB Swings (1.5/1)
10 Box Jumps (24/20)
Posted: December 29, 2016 by courtland07 in Uncategorized
SSS
End of the Year
Clean and Jerk 1RM
10 minutes to find 1RM
Posted: December 28, 2016 by courtland07 in Uncategorized
SSS
Bench Press – 6×4
Increase weight each set, but no misses
WOD
4 RFT
100 Meter Walking Lunge with med ball (20/14)
300 Meter Run with med ball (20/14)
Posted: December 27, 2016 by courtland07 in Uncategorized
SSS
End of the Year
Deadlift 1RM
5, 5, 3, 3, 1, 1, 1, 1
WOD
8 Nights of Hanukkah
1 Power Clean (155/105)
2 Strict Pull-ups
3 Ring Dips
4 Box Jumps (30/24)
5 Burpees
6 Ground to Overhead (155/105)
7 Squats (155/105)
8 Double Unders
The eight rounds go 1, 1-2, 1-2-3, 1-2-3-4…
CrossFit Team Offutt Tactical Fitness 