CrossFit Team Offutt Tactical Fitness

S/S/S:

MOVEMENT PREP

Front Rack Mobility: Super Rack Position

Video courtesy of Paradiso CrossFit

Squat Mobility: Banded Olympic Wall Squat

Video courtesy of Jameson Wolff Fitness Systems

Overhead Mobility:

Video courtesy of CrossFit Eclipse

all these to get ready for….

Coach Glassman couldn’t have said it better…

WOD:

“Fran”

21-15-9:

Thrusters (95/65)

Pull ups

10 Minute Time Limit

Post Time to Comments/LogWOD

For those who don’t know, this is one of the staple CrossFit WODs.  Your Fran time is the CrossFit equivalent to “How much you bench?”  The last time we did this one was 28Sept2012 (click here for a refresher)

It is imperative that you record your time.  Not just for tracking your progress, but also for another WOD coming up this week.  Which WOD, you ask?  Keep coming this week and you’ll see…

Cash Out:

Couch Stretch – 3 min per side

Firebreather Piece (Done on your own outside of class):

Elizabeth:

21-15-9

Power Clean (135/95)

Ring Dips

S/S/S:

pic courtesy of Proudback.com

Back Squat

5×3 @ 85% of your 1RM

Post weight used to Comments/LogWOD

WOD:

For Time:

100 Ab-mat Sit-ups

100 Dead lift (185/115)

100 Double Unders

15min Cut-off

Post time to Comments/LogWOD

Cash Out:

5min Roll out Shoulders2Heel

2min Cobra Pose

Video courtesy of 3V

Firebreather Piece (Done on your own outside of class):

Every Minute On the Minute for 10 min:

2 Hang Snatches @ 75% of 1RM

Focus on speed.  Pull HARD, then DROP under the bar.  Stick the landing.  Strong bottom of an OH squat for your finish, don’t catch in a power snatch and ride down.

Please come join us at 0900 for a special WOD dedicated to two people who were two of the biggest reasons we got the TactFit program up and running; Colonel Andrea (Drea) and Gavin Tullos.  Not only have they been awesome coaches, but the biggest supporters of our program.  They have been freinds, mentors, leaders to each and every one of us coaches.  It is with heavy hearts that we wish them well on their next assignment.  You will be missed.  BUT, before they go, one more WOD….

WOD:

“CAN!”

Any of you who have been around Gavin know that he was the one who started that saying that was on our original shirts.  It’s a battle cry for stepping up and doing what has to be done.  Using positive energy to motivate you and those around you.  CAN!

You’ll have to show up to see what the WOD entails.  It’s a surprise for them and you.  Only clue is…it’s a TEAM WOD!!!

Don’t forget, due to the base down day, we will run only one class today at 0900.

S/S/S:

Weighted Pull Ups

4×6

Post highest weight used to Comments/LogWOD

If you can, increase weight each round, do it, BUT, must do full range of motion, meaning, full hang at bottom, chin above bar at top, with NO Pez Head

Video courtesy of Paradiso CrossFit.  You can use any variation to hold on to the weight

WOD:

“Cargo”
15min AMRAP:
10 Wallballs (20/14)
200m Run w/ Medball
10 Weighted Alt Pistols (w/ med ball, 20/14)

Post rounds completed to Comments/LogWOD

Video courtesy of Hardcore Exercise.  You can either hold the med ball close to the body or extend it out with arms straight in front of you.

Pic courtesy of CrossFit BAC Boulevard.  This is the proper, most effective way to run with the med ball

This is how NOT to carry the med ball while running.

Cash Out:

Roll thoracic spine – 3 minutes

Firebreather Piece (Done on your own outside of class time):

Rest

Happy 4th of July folks!  What better way to kick off the day than coming in for some good work before hanging with friends and family…

Please continue to send your prayers and thoughts to our mentor and friend Coach Dave!!

Don’t forget!  We will only be running one class today at 0900!

S/S/S:

One-Arm Dumbbell Dead Lift

4×6 per side

Take 75% of 1RM, cut that in half, and use that weight

Post weight used to Comments/LogWOD

 If 75% of your 1RM cut in half is higher than our highest dumbbell, use a barbell.

WOD:

“1776”

4 Rounds for Time:

200M Run

89 – Double Unders

50 -Ring Dips

40 – KB Swings (1.5/1)

30 – Walking Lunges w/plate Overhead(25/10)

20 – Med Ball Cleans (20/14)

10 – Burpees

5 – Handstand Push Ups

Rep total = 1776 (well, that means count the M in run as a rep per meter, but we’ll allow it)

Post time to Comments/LogWOD

Cash Out:

One-legged, one-arm DLs with ½ weight used in S/S/S piece

4×5 per side

Firebreather Piece (Done on your own outside of class time):

“Rahoi”

12 Min AMRAP:

24/20 inch Box Jump, 12 reps

95/65  pound Thruster, 6 reps

6 Bar-facing burpees

Video courtesy of CrossFit.com  Only difference is you will use Games standard on the Box jump.  This means, hip must be fully open at the top of the box before you jump off.

Ariana Gundrum – CrossFit Games Champ:2033.  So, seeing this pic made me think, what other clothing items are you guys interested in us trying to get?  We’ve done shirts, tanks, shorts, hoodies.  What else do y’all want us to come up with?  Post in comments on on Facebook.

WOD:

4 Rounds, not for time:
-2 Deadlifts (400/245)
-2 Back Squat (300/185)
-2 Clean and Jerk (200/125)

Post weight used to Comments/LogWOD

If the prescribed (RX’d) weights are above your 1RM, then use 90-92% of your 1RM for these lifts

Goal is to go from one move to the next per round with no more rest then it takes to walk from one bar to the other.  Yes, that means this WOD will take 3 bars.  Since it is not for time, you will team up with someone.  Your rest time will be however long it takes to change weights between lifters and however long it takes your partner to finish a round.  For the Jerk, you can use either split or power (push) jerk.

Cash Out:

-Mash Party – 5 min on tight spots

-Spine decompression- hang from pull up bar for 2 minutes

Firebreather Piece (Done on your own outside of class time):

3 Rounds Not For Time:

15 Toe2Bar

10 Deficit Handstand Push ups

5 Bar Muscle Ups

Deficit Handstand Push Ups: Set plates where your hands will land.  You can star with 10#, work up to 25s or 45s, or stacks.  Or, use the sturdy parallettes

Congrats to our latest On-Ramp grads!  Be sure to walk up and introduce yourself to these new TOTF brothers and sisters!

Schedule Note!  We will only have one class a day on July 4th and 5th.  Class will be at 0900 both days.  Please make note.

S/S/S:

Goblet Dumbbell Thruster

 3 rounds of 5 reps

 Try moving up weight each round

Post weight of final round to Comments/LogWOD

Pics courtesy of Twinfreak CrossFit and bodybuilding.com respectively.  Goblet Thruster = Hold a dumbbell in goblet position(pic A), palms facing up.  Squat(pic B), thruster up as you come up(pic below A&B). 

WOD:

“Engine Room”
4 Rounds For Time:
1000m Row
25 Push Press (75/55)

30min Cut-off

Post time to Comments/LogWOD

If you do not finish in the allotted 30 minutes, in LogWOD, list your time as 30:01.  In the comments section put how far you got in the 30 minutes.

Cash Out:

Pigeon Pose Stretch – 2 min per side

Video courtesy of CrossFit Charlottesville.

Firebreather Piece (Done on your own outside of class time):

Front Squat:

5 @ 80%

4@85%

3@90%

2@95%

5@80%