CrossFit Team Offutt Tactical Fitness

So, we are two full weeks into the summer.  Hopefully you have been enjoying the programming so far.  If not, well, it’s going to get even more fun.

18 June

Every minute on the minute until you cannot finish rep scheme in the allotted time (Max 21 minutes)

– 5 Snatch grip Deadlifts 100/70lbs

– 5 hang Power Snatches 100/70lbs

– 5 Over Head Squats 100/70lbs

** If you fail a minute – Rest the next minute and start again.

19 June

5 Rounds for time:

Row 500m

DB Bench Press 65’s/45’slbs 15 Reps

20 June

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters then double-unders

From 2:00-3:00, Push Press 95/65lbs

From 3:00-4:00, pull-ups

From 4:00-5:00, 95/65lbs hang squat cleans

21 June

For Time

21 Thrusters 95/65lbs

21 Calories Row

21 Burpees

18 Thrusters 95/65lbs

18 Calories Row

18 Burpees

15 Calorie Row

15 Thrusters 95/65lbs

15 Burpees

22 June

1-2-3-4-5-6-7-8-9-10 For Time of:

135/95lbs Deadlifts

135/95lbs Clean

135/95lbs Push Jerk

11 June

Fight Gone Bad!

This WOD was created by Coach Glassman for MMA star BJ Penn as he was preparing for a championship fight against UFC Champion Matt Hughes.  It was designed to mimic the metabolic demands of a MMA fight.  After 5 rounds (the Championship version) BJ was spent and lying on the floor, Coach asked him how was it.  BJ’s response, “It was like a fight gone bad.”  Thus it was named.  The good thing for BJ is that his championship fight did not go bad and he took the belt.

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)

Sumo deadlift high pulls, 75 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75 lb. (reps)

Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

12 June

Overhead squat 10-5-3-1-1-1-3-5-10 reps

** pick a weight you can use do for 10 and increase the weight as the reps go down, then decrease

As reps go back up. Don’t rest more than 2 min between reps.

13 June

Sisson

Complete as many rounds as possible in 20 minutes of:

rope climb, 2 ascent – No jump! (note, it’s written as 1 15′ climb, so we do two 12′ climbs)

5 burpees

200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

14 June

Skill work: Pistols (10 mins)

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

15 June

“Full Squat Isabell”

30 Squat Snatches at 135/95lbs for time

100 Double unders for time

4 June

Cash In 100 Double unders

5 rounds for time of:

25 Abmat sit-ups

20 Romanian DB Deadlifts 45’s/25’slbs

15 DB Push Press 45’s/25’slbs

5 June

Skill – 10 Minutes of DU technique

3 rounds Unbroken of:

75/55-lb. overhead squats, 15 reps

15 GHD sit-ups

30 Unbroken Double unders ( Scale – Cut DU numbers down to 10 first. If they can’t do 10, then do 60 unbroken SUs)

** Rest 3 mins between rounds. Rounds must be unbroken. Chose a weight appropriate for you to go unbroken. Weights must stay consistent throughout all 3 Rounds

6 June

21-15-9 reps for time of:

275\205-lb. deadlifts

Strict ring dips

7 June

2 rounds for time of:

21 Ring pull-ups

21 Weighted AbMat sit-ups 25/15lbs (Plate)

8 June

Skill: Handstand Hold 3 minutes

5 rounds for reps of:

1 minute of 185\125lbs. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows

All,

Here is the new schedule for TOTF classes.  This will remain in effect until the CrossFit area is re-opened.

On-ramp is cancelled until further notice.  0600 class

Monday-Wednesday-Friday – meet at volleyball courts

Tuesday- Thursday – Swim WOD.  come to the pool and be ready to get wet.

Afternoon class

Canceled

We will still post programming.

thank you for your flexibility and understanding.

0600 class will be held on the volleyball courts.

See you then!

All

On Friday the gym closed the CrossFit area due to safety concerns from the roof repairs. Estimated time of completion is 2-4 weeks.

As of right now we will not be holding classes. We are working to find alternate areas where we can hold class. When we have more information we will post it here and on Facebook.

Some of us will still be at the gym at 0600 lifting in the general weight room.

Thanks for your understanding

TOTF Staff

This week is more than the start of summer, BBQ season and beer.  Today is a day of reflection.

28 May

No official class today, but It’s Memorial Day – There can be only one WOD. Murph!

Cash in – 1 mile run

100 pull ups

200 push ups

300 squats

Cash out – 1 mile run

If you have already done Murph for memorial day then you can substitute

For time:

Cash in – Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Cash out – row 1,000 meters

29 May

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 40 percent of your max deadlift:

15 cleans for time

12 cleans for time

9 cleans for time

Rest as needed between each set.

30 May

Strength Push Jerk 2-2-2-2-2

For Time:

15 jerks

45 pull-ups (15 Bar Muscle-ups)

12 jerks

36 pull-ups (12 Bar Muscle-ups)

9 jerks

27 pull-ups (9 Bar Muscle-ups)

Use the same load for the jerks that you used for the cleans on Tuesday’s WOD.

31 May

Skill: Handstand Hold

On an 16-minute running clock, perform 1 minute each of:

Squats

Push-ups

Pull-ups

Dips

20-inch box jumps

Wall-ball shots, 20-lb. ball

Burpees

Double-unders

** at the end of Double unders go upwards**

1 June

2- Rep Max Cluster & Thruster ( 1 squat clean where you thruster out of it, and one more thruster = 1 rep)

Then 2-2-2-2-2 @ 75-80% of your 2RM ( Time Cap: 20 minutes)

MetCon:

21-15-9 reps for time:

Dumbbell thrusters 45/25lbs

Regular Dips