WOD
Team Tire Flip
4RFT
In teams of 3, 2 working at a time to flip the tire, rotate worker every two flips
100m Tire Flip
4 Burpees (all)
SSS
1 RM Front Squat
WOD
2 Rounds for Time
40 OH Walking Lunge w/ 45 or 25 plate
40 Ring Row
40 OH Walking Lunge w/ 45 or 25 plate
SSS
E2MOM for 10 minutes
5 Push Press @ 8RM weight
WOD
3RFT
250 Row
5 Squat Cleans (135/115)
SCALE
Down: 115/85
Up: 155/ 135
SSS
Deadlift
5 sets of 3 reps increasing load each set
WOD
AMRAP for 10 Mins
3 Wall walks
9 Hand release Push ups
15 Wall Ball shots
24 Double Unders
SCALE
2:1 Singles to double unders
WOD
Partner WOD (2 person)
Team Event 1 – 2014 (modified)
15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
Pull ups
Clean and jerks, 115 / 85 lb.
SSS
1 RM Strict Press
WOD
3 Rounds for Time of:
400m Run
10 Air Squat + Box Jump 24/20
15 Ring Dips
SSS
5×5 Overhead Squat @65 of 1RM for working sets
WOD
AMRAP for 14 Min
Holding a kettlebell (53/35)
20 Single Arm OH Lunge (right hand)
20 Single Arm OH Lunge ( left hand)
20 KB Swings
20 Sit Ups ( no kettlebell)
SCALE
KBS: 35/20
SSS
E2MOM for 10 minutes
10 Back Extensions with 2 sec pause at the top of the movement
WOD
4RFT
10 Deadlift (225/185)
10 Box Jump (24/20)
SCALE
Down: 185/135
Up: 275/225
SSS
EMOM for 8 minutes
Odd- 5 Strict Toes to Bar
Even- 10 sec Ring push up Holds
WOD
6RFT
2 Front Squats @ 7RM
4 Box Jumps 24/20
6 HSPU
SCALE
HSPU – pike push-ups/box HSPUs
Let see how we do when train like the Pros of Crossfit.
CrossFit Team Offutt Tactical Fitness 