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Due to the upcoming Fat Kid Celebration Day (Thanksgiving) there will not be a coach today we apologize for the inconvenience.
WOD
6RFT:
400M run with Sand bag/med ball
5 pull ups holding sand bag.med ball
10 push ups one hand on bag/ball Switch each rep
15 squats holding bag/ball in front rack
20 box step ups w/sand bag/med ball (24/20)
WOD
16 MIN AMRAP
15 CAL ROW
15 BOX JUMPS (24/20)
15 DOUBLE KB THRUSTERS (1/.75 pd)
Wod
5 RFT
10 Back Squat @ body weight
10 Pull ups
WOD
4 RFT
10 LEFT ARM DB PRESS(50/30)
5 HANDSTAND PUSHUPS
10 RIGHT ARM DB PRESS(50/30)
5 HANDSTAND PUSHUPS
WOD
5,5,3,3,2, 1,1,1,1,1
Back Squat – First three are Warm-ups and light, but increasing weight. Last five are going heavy.
Then
5 Min AMRAP Ladder Box Jump(20/15), Push up
WOD
3 RFT
10 SQUAT CLEANS (135/115)
5 WALL WALKS
10 WALL BALLS (20/14)
Correction to our lat post the gym will be closed today
Just as a reminder the gym will be closed on Saturday so we encourage you to go support the great people of Team RWB at their event to support our Vets.
https://www.crowdrise.com/edge-body-bootcamp/fundraiser/elizabethavery
CrossFit Team Offutt Tactical Fitness 