CrossFit Team Offutt Tactical Fitness

So, on-ramp starts Monday the 14th.  Make sure you all say hi to the new CrossFitters.

Also, Friday we are back in the pool, even on-ramp!  get ready to get wet.

Monday 14 August

SSS:  Squat 5,5,5+

WOD  3 RFT row 1000m 30 squats 20 pushups run end of the gym and back

Tuesday 15 August

SSS: Muscle up work

WOD 10 RFT – 35 Min Cap Run 400M 10 Cleans (full) 135/105

Wed 16 August

SSS:  Deadlift 5,5,5+

WOD 18 Min AMRAP 20 DU’s 25 Burpees

Thursday 17 August

SSS: Clean & Jerk 2,2,2,2

WOD Death by Burpees 2 min wall sit

Friday 18 August

POOL WOD!!! 3 rounds for completion – 25m swim/10 edge muscle ups/25m swim/10 close grip push up. – 25m kick/10 edge muscle ups/25m kick/10 close grip push up. – 25m pull/10 edge muscle ups/25m pull/10 close grip push up

Saturday

19 August Paul Pena 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pud 10 burpee box jumps, 24-inch Rest 3 minutes

So, the games are over and like most of us you will be suffering from a CrossFit Coma on Monday.  Not to worry, we have just the Rx for you!

Monday

SSS:  Pull up work

WOD:  10 rounds for time of: 9 thrusters 35 double-unders

Tuesday

SSS: 8 August Overhead squat 5,5,5+

WOD:  Fight Gone Bad 3 rounds 1 min per exercise Wall Ball – 20# (all) Men 10, women 9 SDHP – 75/65 Box Jump 24/20 Push Press – 75/65 Row – Calories

Wed

WOD:  Jog to the parade ground track (as a group) 3 RFT 20 burpees 10 air squats straight away sprint Jog back to the gym as a group

Thursday

SSS:  Snatch 2,2,2,2,2

WOD:  Complete as many rounds as possible in 14 minutes of: Run 200 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps

Friday

SSS:   Bench 5,5,5+

WOD:  21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses

Saturday

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

pic courtesy of CrossFit Nullis Terminis.

Good luck to CFTOTF Godfather, Gavin Tullos as he will be competing in the Masters Division at the CrossFit Games this week.  We’re pullin’ for you man!

CAN!

Coach D

UPDATED WODS!!!

First I want to congratulate Todd, Erin and Mimi on passing their CrossFit Level 1 test!  You should be seeing them step up and start coaching in the near future!!!

Second, due to some real world events and the Wounded Warrior events we may not have access to the CrossFit area this week so be prepared to flex.

Monday 31 July – Bring your swim suit because we are getting wet!

Bench 5,5,5+ Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder

Wed

2 August Back squat 5,5,5+

WOD:  1! Burpee + Pull up ladder Rest 3 minutes 10! Burpee + 225-lb. deadlift ladder Stretch together

Thursday

3 August Hand stand push up work

WOD:  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups 2 min wall sit

Friday

4 August Clean and Jerk 2,2,2,2,2

WOD:  4 RFT Outside 100m tire flips 30 air squats 10 burpee thru tire (feet MUST touch inside the tire on the ground)

Thanks for being flexible.  See you in the pool monday!

All right, now is where we find out what we are made of.  For the past three months we have literally kicked our own butts and this is the week to show how much stronger we are for it.  For all of the three rep maxes it should take about 20 minutes total.  Do some warm ups at 50-60-70% then get ready for heavy!  If you fail to hit 3 reps, no big deal, you just found your 1 or 2 rep max.

Monday

Squat – 3 Rep max

WOD: 5! Left arm first do a KB Snatch to the top. Hold it over head do a step back lunge, bring the bell to your shoulder, squat down press it up (sotts press) and stand with the bell

Tuesday

Bench – 3 Rep max

WOD:  4 RFT 10 Med ball complex (stand about 3-4 feet away from the wall, left shoulder facing wall. Twist and throw ball to wall. While ball is in air square up and catch ball. Throw ball forward and turn so right shoulder is facing wall. Catch ball, then twist and throw ball to wall, squaring up and catching ball. Throw ball facing wall and turn so left shoulder is facing wall. This is one rep) 200m run

Wednesday

WOD:  Gwen – 15-12-9 Clean and Jerk – As heavy as possible, BUT touch and go only! The bar cannot rest on the floor during each set.

Thursday

Press- 3 Rep Max

WOD:  100 push ups then farmers walk 1 lap with dumbells/kettlebells whos weight totals 1/2 of your bod weight. So if you weigh 200 pounds you would need to carry 2 50# or heavier weights. (you can also use the farmers axels)

Friday

Deadlift – 3 Rep Max

WOD:  Amature Fight Gone Bad – 3 rounds 1 min amrap Push press 75/45, 1 min amrap Box Jum 24/20 (no bounding), 1 min amrap max cal row, 1 min rest.

Enjoy

All we are making some changes to how we post things. For now expect to see a week of wods posted. Sure you can cherry pick but we know who you are. Here is what is on tap for the next two weeks.

For the SSS piece. All lifts will use the following scheme.  5@50%. 3@60%. 2@70%. 1@75%. 1@80%. AMAP @ 85%.

10 July SSS: Squat

WOD:  16 EMOM

1/5/9/13 – 7 TTB then 10 wall ball

2/6/10/14 – 10 KB snatch 1.5/1.0 then 7 chest to bar pull ups

3/7/11/15- run 200m

4/8/12/16- 15 bfsu then 10kb goblet squat

11 July. SSS:  bench

WOD: 4 amrap 10 push up 15 bfsu 20 squat. 4 min rest. 4 amrap

12 July. WOD:  Nancy. 5 rft 400m run 15 OHS@95/75

13 July SSS:  press

WOD:  chip away. 16 min HARD CAP!!!  30 pull ups, 20 deadlifts 225/185. 10 cleans 135/95. 29 deadlifts 225/185. 30 pull ups

14 July SSS:  deadlifts

WOD:  16 amrap. 200m run. 15 shoulder 2 overhead 95/75. 5 pull ups.

For the the week of 17-21 July SSS scheme is 5@40% 5@50% 5@60%. This is a deload week.

17 July. SSS:  squat

wod:  20 amrap. 400m run. 3 rope climbs. 6 stone over shoulder 150/100

18 July. SSS:  bench

wod:  10 e2mom row 250m.

19 July Jackie. 1000m row 50 thruster 45#. 30 pull ups

20 July. SSS press

wod:  4 rft. 10 ring dips. 10 hspu. 10 cleans (full). 135/95

21 July. SSS:  deadlift

wod: KB Ladder 1.5/1.0

1…10 burpee over kettlebell

2…20 goblet squat

3…30. KB swing

so you do 1 burpee over bell, 2 goblet squat 3 swings. Then 2/4/6 then 3/6/9 and so on.

SSS

Deadlift – 2×8+1 AMAP @70% 1RM

WOD

4 min amrap –

50 DU/SU,

20 KB Snatch (1.5/1,0),

rest 4 min,

4 min amrap –

50 DU/SU,

20 KB Snatch (1.5/1,0)