CrossFit Team Offutt Tactical Fitness

Monday:

SSS:  Back squat 5,5,5+

WOD:  50-40-30-20-10 reps for time of: Wall-ball shots, 20-lb. ball Box jumps, 24-in. box

Tuesday

SSS:  Pistol work

WOD:  Cash in 1000m row 3RFT 30 burpees 20 air squats 10 push ups Cash out 1000m row

Wed

SSS:  Strict Press 5,5,5+

WOD:   Rounds for time bear complex – Squat clean, push press, back squat, back push press (that’s one rep, one round is 7 reps.)  135/95

POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips

Friday

SSS:  Bench 5,5,5+

WOD:  For time: 50 box jumps, 24-inch box 50 pull-ups 50 kettlebell swings, 2 pood 50 walking-lunge steps 50 toes to bar 50 push presses, 45 lb. 50 wall-ball shots, 20-lb. ball 50 burpees 50 double-unders

Saturday

WOD:  Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate

First week in October is done.  Are you ready for the rest?

Monday:

SSS:  Double under work

WOD:  Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl

Tuesday

SSS:  Squat 5, 5, 5+ (increase weight from last time)

WOD:  For time: 150 double-unders 20 bar muscle-ups 10 squat cleans, 115 lb. 150 double-unders 15 bar muscle-ups 15 squat cleans, 115 lb. 150 double-unders 10 bar muscle-ups 20 squat cleans, 115 lb. 150 single-unders – single unders – chest to bar – pull ups – sitting pull ups 2 min wall sit

Wed

SSS:  Rowing Technique

WOD:  5 rounds for time – Row 500M rest 1 minute

Thursday

SSS:   Bench 5,5,5+

WOD:  Complete as many rounds as possible in 20 minutes of: (Do it outside) Run 100 meters 10 burpees Air squats

Friday

SSS:  Dead lift 5,5,5+

WOD:  Karen For time: 150 wall-ball shots, 20-lb. ball

X-tra:  Sled work Yoke work Stone work

Saturday

WOD:   Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight

So, we made it through September, and now are in October.  Just 30 shorts days will Halloween, the day of Candy and ghosts and ghouls.  So better get ready for the haunting with a month or fun…

Monday

SSS:  Reps of 10/8/5 pause squat @ 60/65/70% Pause 5 seconds at 60 Pause 3 seconds at 65 Pause 1 second at 70

WOD:  21/15/9 Deadlift@225/185 Ring Dip GHD Sit up Weight on DL – shoot for 75% of 1RM Bar dips or box dips Butterfly sit up Jog 400m as a class, everyone stays together!

Tuesday

SSS: Reps of 10/8/5 pause Bench @ 60/65/70% Pause 5 seconds at 60 Pause 3 seconds at 65 Pause 1 second at 70

WOD:  18 min cap 400m run cash in 5 rounds of 10 box jump 30/24 15 hand rel push up 20 Air squats 400m run cash out 400/200 for run – If no run at all – 500M row BJ – 24/20 HR PU – Push ups on bench or box Air Squats – to flexibility depth 3×5 Standing Overhead Tricep Extensions. (band or dumbbell) Barbell smash triceps

Wed

SSS: Pistol work Outdoor –

WOD:  Team: 6 rft tire flip 100m 10 burpees 10 air squats Cut laps down to 2 Stretch together

Thursday

SSS:  Snatch work Snatch 2, 2, 2, 2, 2, 2, 2 Goal – increase weight per round If you fail an attempt, stay at that weight or lower it for the next set 2 min wall sit

Friday

SSS: 5, 5, 5+ Deadlift

WOD:  3 RFT 15 ground to overhead 185/135 20 butterfly sit up 30 Double Unders G2OH – 70% of C&J 1RM DUs – 2X SU with 10 min DU practice AFTER WOD 3×5 deficit deadlifts (stand on a 25# plate) @ 50% of your last deadlift weight. This is to focus on form at the bottom, NOT to lift heavy. This should be light!

Saturday

WOD:   Prep for…. Sham 7 RFT 11 Deadlifts (body weight) 100M sprint DL – 75% of Bodyweight Sprint – 125M row sprint

Yup, another birthday WOD survived.  Gotta just love it when a coach has a birthday.  Oh well, you have 5 more years till we get to do the filthy fifty for Coach Jason (and a secret 55 WOD for coach JP…  )

Monday:

SSS:  Overhead squat 5,5,5+

WOD:  For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters 2 min wall sit

Tuesday

SSS:  Hand stand push up work

WOD:  Outside 1000m row 3RT 30 squats 20 burpees 100m rum 1000m row

Wednesday

POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips

Thursday

SSS:  Pistol work

WOD:  10 rounds, EMOM, of: 100-meter sprint then 10 rounds row 500m, 1 minute rest

Friday

SSS:  Bench 5,5,5+

WOD:  4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-unders

Saturday

Prep for…. Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.

So, we are back at it for another fun week!  One day this week a certain coach (Jason) is celebrating a special day.  What day could it be?  Well it’s his 45th Birthday.  See if you can figure out which day is his birthday.

Monday:  Front squat 5,5,5+

WOD: Run 2 laps 3 rounds: 25 box jumps 20 burpees Run 2 laps

Tuesday

SSS:  Bench 5,5,5+

WOD:  Complete as many rounds as possible in 15 minutes of: 10 handstand push-ups 95-lb. front rack walking lunges, 15 steps

Wed

Colt .45!

45 back squats  95/65, 45 box jumps 24/20, 45 walking lunges, 45 Pull ups, 45 Deadlift 95/65, 45 Butterfly Sit ups, 45 Cleans 95/45, 45 Push press 95/65, 45  Front Squat 95/65, 45 Hand Release Push up

Thursday

SSS:  Pistol work 20-lb.

WOD:  medicine-ball cleans, 50 reps 155-lb. push jerks, 25 reps 20-lb. medicine-ball cleans, 50 reps

Friday

SSS:  Handstand push up work

WOD:  3 rounds for time of: Run 800 meters Rest 2 minutes

Saturday

WOD:   Prep for…. 5 rounds for time of: Row 1,000 meters 200-m farmers carry, 45-lb. dumbbells 45-lb. dumbbell waiters walk, 50 meters, right arm 45-lb. dumbbell waiters walk, 50 meter

SO…  did you guess his birthday is Tuesday? Yup, you were right!  Just kidding!

It’s not Tuesday!

Monday

SSS:  Hand stand push up work

WOD:  4 rounds for time of: 5 HSPU, 10 box jumps, 30-inch box Run 400 meters

Tuesday

SSS:  Back Squat 5,5,5+

WOD:  30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars

Wed

SSS:  Clean and Jerk 2,2,2,2,2

WOD:  Complete as many rounds as possible in 20 minutes of: Run 400 meters 10 L pull-ups 15 box jumps

Thursday

SSS:   Muscle up work

WOD:  6-9-12-9-6 reps for time of: Burpees over the bar 185-lb. front squats Chest-to-bar pull-ups 2 min wall sit

Friday

SSS:  Bench 5,5,5+

WOD:  42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps

Saturday

16 September Badger 3 rounds for time of: 95-lb. squat cleans, 30 reps 30 pull-ups Run 800 meters