It’s another crusher folks. Like Castro said “if you want to prove how strong you are, you’re gonna have to do a hell of a lot of work first.” Get mobile tonight and bring tape for those hands because this is gonna be a test.
The Crossfit area will be closed today due to construction. So we are going to have some fun will a lovely game called Rowling
WOD
Warm-up is 4-5min of SSHS, then 3 rounds of 10 arm circles (5/side) and 10 I love mes.
Split into groups of 2-3 and compete 10 full 100m frames of Rowling.
SSS
Rowing technique – 10 min
WOD
For six 3min rounds, perform:
Row 250m
10 burpee box-overs (24/20)
Max reps strict press (95/65)
Rest 1min between each round. Score is total press reps.
SCALING OPTIONS
Press – 65/45
SSS
Rope climb/Pistol Technique
WOD
13 min AMRAP
3 Rope Climbs
10 Alt Pistols (5/leg)
SCALING OPTIONS
Rope climb:
10 ring rows
Pistols:
Use band for stability
OR put small plates under heels
SSS
Wall Ball Technique
WOD
3 rounds for time:
50 wall-ball (20/14)
800m run
SCALING OPTIONS
Wall Ball:
Drop reps to 35/round
OR drop weight
Run:
400m
SSS
If not doing the Open WOD today, pick a lift and set a 1RM
Prep for Open WOD
WOD
Don’t forget Friday Night Lights is going to start up at 1800 in the TOTF area.
Hey it is folks time to get it done.
SSS
Prep for Open WOD
WOD
Don’t forget Friday Night Lights is going to start up at 1800 in the TOTF area. Looking forward to seeing the hard work being put in this great WOD.
The Open is upon us are you ready for what’s next
SSS
Double Under work
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
SCALING OPTIONS
Comp:
Sit-ups – GHD
Sx:
DU – 3:1 Singles
Watch “The CrossFit Open is Coming! – EP 201” on YouTube
Posted: February 24, 2016 by courtland07 in Uncategorized
Many of you may be questioning why you should do the Open. Well I think the great folks at Barbellshrugged put a great video about it. Whether you train for health or to conpete the Open is a stage we can all be a part of.
CrossFit Team Offutt Tactical Fitness 