Archive for October 6, 2013

Monday 20131007 Open Workout

Posted: October 6, 2013 by totactfit01 in Uncategorized


Pic courtesy of Reebok Spartan race.

If anyone is signed up for the race October 12 in Lincoln, there is an open team for CrossFit Team Offutt Tactical Fitness, heat starting 1130.

Also, we have an extra registration paid for, but don’t have another person to go.  If you or anyone you know wants it, it only costs $35…. Registration right now is $90, $60 for mil/Leo.

Email us at
and we will get you in contact with the Team Captain.


Every Minute on the Minute for 8 Minutes:

-2 Bench Press Blast-offs @ BW or 70% 3RM*

-2 Plyo Push-Ups


* 3 sec hold on chest


Post weight used to Comments/LogWOD


For Plyo Push Ups, place a 45# plate just outside each shoulder width.  Get in push up position, go chest to deck, explode up and have hands land on plates.



In 10 minutes complete in any combination:
100 Alternating Kettlebell Snatches 1.5/1 pd.
(at least 25 each side)
50 Handstand Push ups
100 Double Unders


Post time to Comments/LogWOD


X-tra Work:

Beginner) 3x Pull-Ups

Intermediate) 3x Max Weighed Chin-ups


Home work (Done on your own time outside of class):

Banded Overhead stretch x 3 min ea

Banded Chest Stretch x 3 min ea