CrossFit Team Offutt Tactical Fitness

OPEN:

Strength:

Front Squat 7×3, then 1×3+

2 min rest between sets

Post highest successful weight used to comments/www.logwod.com

Video Courtesy of CrossFit HQ.  Notice the difference between all front squat demonstrations. Listen to your cue: slight fixes create massive results!

WOD:

Chipper:

For Time

50 Wall balls

15 Front Squats @ BW

50 Burpees

15 Front Squats

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Video courtesy of CrossFit Oahu.  Although this may be hilarious to you, we would like to remind you that there are sweat beasts out there, so clean the equipment each and every time you use it!

Cash Out:

Every Minute On the Minute for 10 min – 3 HSPU

COMP:

Strength:

Front Squat 7×3, then 1×3+

 

2 min rest between sets

Post highest successful weight used to comments/www.logwod.com

WOD:

Chipper:

For Time

50 Wall balls

15 Front Squats @ BW+30

50 Burpees

15 Front Squats @ BW+30

Post time to comments/www.logwod.com

Cash Out:

Every Minute On the Minute for 10 min – 3 HSPU

OPEN:

Strength:

Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)

2 min rest btwn sets

Post highest weight to comments/www.logwod.com

WOD:

8min AMRAP:

8 Curtis P’s* @ 95/65

8 KBS @ 2pd/1.5

8 weighted sit-ups @ 45/25 plate – use Dumbells to anchor feet

Score = rounds completed

Enter total successful round to comments/www.logwod.com

*Video courtesy of SealFit.com

Cash Out:

Rev Hypers – 3×15

COMP:

Strength:

Weighted Chin-Up 7×3, then 1×3+

Post highest weight to comments/www.logwod.com

5×5 Good Mornings- increasing weight each set (get comfortable with movement)

2 min rest btwn sets

Post highest weight to comments/www.logwod.com

WOD:

8min AMRAP:

8 Curtis P’s* @ 95/65

8 KBS @ 2pd/1.5

8 weighted sit-ups @ 45/25 plate – use Dumbells to anchor feet

Score = rounds completed

Enter total successful round to comments/www.logwod.com

Cash Out:

Rev Hypers – 3×15

OPEN:

Strength:

Olympic Pull Ladder;

1. One-Arm Snatch w/KB 1,1,1

   Video courtesy of CrossFit HQ

    

2. Barbell Full Snatch 1,1,1

    

3. Full Clean 1,1,1

   do warm up sets of 5.5.3.3 for each movement

   Post highest successful weight of each lift to comments/www.logwod.com

WOD:

Heavy Kettlebell Complex:

With a kettlebell, do  8reps of…

-Round the body both directions (see 1st video below)

-Figure 8,(see 2nd video below)

-KB Dead Lifts,

-KB Swings,

-Clean and Press(4 per side) (see 3rd video below)

Use 1.5/1

Video courtesy of MBody Strength

Video courtesy of KettleBell Hungary

Video courtesy of CrossFit Relentless

Focus Tight Core/Body Control – This is not for time, it is a technique WOD, should only last 5 min

Cash Out:

Glute Ham Dev 3×8

Video courtesy of Paradiso CrossFit. Do 3 sec for negative, no pause at bottom and 1 sec hold at top

COMP:

Strength:

Olympic Pull Ladder;

1. One-Arm Snatch w/KB 1,1,1

    

2. Barbell Full Snatch 1,1,1

    

3. Full Clean 1,1,1

   do warm up sets of 5.5.3.3 for each movement

   Post highest successful weight of each lift to comments/www.logwod.com

WOD:

Heavy Kettlebell Complex:

With a kettlebell, do 2 rounds of 8reps of…

-Round the body both directions

-Figure 8,

-KB Dead Lifts,

-KB Swings,

-Clean and Press(4 per side)

Use 2/1.5

Cash Out:

Glute Ham Dev 3×8

Do 3 sec for negative, no pause at bottom and 1 sec hold at top

Pic of the October AM On-Ramp grads.  Show ’em some love folks!

Get Ready For Some GRACE UNDER PRESSURE!

OPEN:

Strength:

Make-up / Mobility Day

WOD:

Grace – 30 Reps For Time

Clean and and Jerk 135/95

Video courtesy of CrossFit HQ. Miranda Oldroyd does “Grace”, a benchmark girl WOD, for Barbells For Boobs. Iconic female doing a killer wod for a good cause…awesome!

Post time to comments/http://www.logwod.com

Cash Out:

Stretch It OUT!

COMP:

Strength:

Farmer’s Walk w/Barbells

3 Rounds

50M (25M down and back)

 

Increase weight each round

 

post highest weight to comments/http://www.logwod.com

Video courtesy of Joel Schneider.  For the barbell farmer’s walk, make sure you have good balance on the bar and keep good posture.  Tight core, shoulder blades back.  Don’t lose your grip!

WOD:

“Grace”

30 Reps For Time

Clean and and Jerk 135/95

Post time to comments/http://www.logwod.com

Cash Out:

Stretch It OUT!

OPEN:

Strength:

Deadlift 2 sets of 5, the one set of 5+

Sets start every 90 seconds

Try to go at least 5 pounds heavier each set then what you used on 10Oct

Post highest successful weight used to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Rip going over proper set up for Deadlifts.  This is a usually overlooked part of the lft as folks just want to pick the weight up.  IF you don’t properly postion yourself for the lift, you could injure yourself.

WOD:

3 Rounds For Time:

10 Deadlifts 225/165

400 M run

Rest 3 minutes

 

Enter time to comments/www.logwod.com

Cash Out:

Stretch Hamstrings – 5 min

Hang from Pull Up Bar – 1 min

 

COMP:

Strength:

Reverse Hyper Extension  3 x 15 @50/30

Deadlift 2×5, then 1 set of 5+

Try to go at least 5 pounds heavier each set then what you used on 10Oct

Post highest successful weight used to comments/www.logwod.com

 

Snatch Pull @ 120% of 1RM

6 sets of 1

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WOD:

3 Rounds For Time:

10 Deadlifts 225/165

400 M run

Rest 3 minutes

 

Enter time to comments/www.logwod.com

followed by…

 

GHD Hyper extension 4×10

 

Cash Out:

Stretch Hamstrings – 5 min

Hang from Pull Up Bar – 1 min