CrossFit Team Offutt Tactical Fitness

So, did I get your attention yesterday?  Who is now interested incoming out Sunday, April 21st for the one-day in-house competition to be TOTF’s official representatives in the Military Games?  Post your thoughts to the Comments section.  And, if you don’t want to compete, but still want to come out, please do!  We may need some judges.  The good folks over at CrossFit Omaha are having some of their members volunteer, but we may need more.  More to come on that.  And even those military members in our current On-Ramp classes are eligible to compete!

 

Day 68 of the 100-Day Burpee Challenge!

Now we’re in the spot where missing a day is NOT recommended…

Strength:

Pic courtesy of EliteFTS

 

Deadlift: 3×5 (same weight all 3 sets)

15 minutes to complete
Add 5 pound from weight used 27Feb2013 (click here for a refresher) or the last time you did 3×5.

If this is your first time, aim for 85% of your 1RM

Post weight used to Comments/LogWOD

 

Video courtesy of Tim Donahey.  Coach Rip going over proper deadlift set up.

 

WOD:

3 Rounds For Time:
-75 Double Unders
-21 Kettlebell Swings (2/15.  for Firebreathers)(1.5/1)
-12 Pull ups (Chest to Bar for Firebreathers)

Post time to Comment/LogWOD

With this WOD, treat the Double Underss as your recovery period, meaning, find a way to relax the body during this part and attack the KB swing and Pull Ups FAST!…but get full range of motion

Cash Out:

Pendlay Row – 4×12
Barbell roll out – 4×10

Firebreather Piece (Done at a different time, either before or after class):

Four sets of:
3-Position Squat Clean @ 70% of 1RM
(high hang, mid-thigh, floor)
Rest as needed