Congrats to TOTF alum, Mieke Oostveen in competing in the NPC North Carolina State Championships
She placed 2nd in Novice Bikini Class B and 3rd Place Open Class C
Way to kill it!
SSS
Squat Clean and Jerk
3-3-3-3-3
Go HEAVY
WOD
12 Min AMRAP
5 squat cleans at 50% of S/S/S
Sprint 50m
courtesy of Crossfit HQ
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
GRIFF
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
SSS
Shoulder Press
3-3-3-3-3
WOD
4 rounds for time:
Power Clean (135/95), 5 reps
Wall ball OH walking lunges (20/14), 10 reps
Russian twists (20/14), 25 reps
SCALING OPTIONS
PC: 95/65
WB: Any weight up or down! Would love to see a 30# out there!
SSS
Five 3min rounds of:
Row 500m
WOD
AMRAP 10min
2 DL (225/185)
10 DU
SCALING OPTIONS
DL: 185/135; 135/95
DU: 3xSU
When one of our own has cause to celebrate, we all celebrate in joy with them. Mimi Munroe has a new addition to their family Dominic Justis smith-Munroe
SSS
Back Squat
2-2-2-2-2-2-2-2-2-2
WOD
AMRAP 5min
2 pull-ups
5 plyo push-ups (45/25)
SCALING OPTIONS
Pull-ups: ring rows
Plyo push-ups: 25/10; 10/fingers off ground
We have fixed our FaceBook bugs and are now publishing on the FaceBook site as well.
Thank you for your patience.
S/S/S:
Shoulder mobility
All videos courtesy of Barbell Shrugged
WOD
CASH IN Row 500M (20 min cap)
Then 2 RFT
50 – DB Thrusters (25/15)
40 – DB Press (25/15)
30 – DB Front Squat (25/15)
20 – DB Snatch (25/15)
10- C2B Pull Ups
SCALING OPTIONS
Can scale to ½ (25 thruster, 20 press, 15 front squat, 10 snatch, 5 pull up)
C2B= Chin above bar
SSS
courtesy of Crossfit HQ
KBS prep
WOD
For time
500 Russian KBS
1.5/1.0 May do 2 or 1 handed swings
SCALING OPTIONS
Weight as necessary
Sorry folks for the late post
WOD
Bataan Death March (135/95)
10 BS – 200m weighted walk w/bar
10 S2OH – 200m weighted walk w/bar
10 FS – 200m weighted walk w/bar
10 DL – 200m weighted walk w/bar
10 HPC – 200m weighted walk w/bar
SCALING OPTIONS
Adjust weight as needed. Time to get humble or be humbled
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CrossFit Team Offutt Tactical Fitness 