CrossFit Team Offutt Tactical Fitness

Kim Dewitt working out at CFO with Karen Wattier this weekend. Good luck at the Games Karen! 

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S/S/S:

Press(% based off your 2RM)

3×80%,

3×85%,

3×90%,

65% x Max reps

Post Weight to comments/ LogWOD

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WOD:

15 Min AMRAP:

5 Power Snatches (135/95)

10 Toe2Bar

15 Burpees

Post round to comments/ LogWOD

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Xtra:

200m Farmer’s Carry using dumb bells. Go heavy.

If you finish the entire 200m in one take, go up in weight and go again.

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Homework (done on your own outside of class):

Mash Forearms – 2 min per

Back Extension 2×20

Only move trunk, not hips. Video courtesy of Rouge.

 Congratulations to the newest Onramp graduates! We look forward to seeing you all in the open classes! 

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S/S/S:

High Bar Back Squat

3×80%

3×85%

3×90%

65% x Max Reps

Use your 2RM number to base your percentages off of.

Post weight to comments/ LogWOD

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WOD:

4 Rounds For Time:

30’ Bear Crawl

400M Run

30’ Backwards Bear Crawl

Post time to comments/ LogWOD

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Xtra:

5 Rounds, each for time

X- Drill

video courtesy of King Sports Training

The X-Drill simulates the agility used in a football play; change of direction, change of footwork, change of angle.

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Homework (done on your own outside of class):

Heel cord Mash – 2 min each leg

Lateral lunge 10 per leg, SLOW

Due to base training, Saturdays class has been cancelled.

With class being cancelled, this would be a great opportunity to support CrossFit Games competitors Karen Wattier and Kyle Kasperbauer. It’s a fun way to get involved in the community and help local athletes. All proceeds go to getting Karen and Kyle to Carson, CA! For more information go to CrossFitOmaha.com .

A great big TOTF Happy Birthday to Brooke Bynum (on Saturday)! Birthday burpees! 

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S/S/S:

Bench Press

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Base weight % off your 2RM from 11 June

Max reps = go until form breaks down, but not past that.

Post weight to comments/ LogWOD

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WOD:

21-15-9

Ring Hand Stand Push-Ups

Box jumps (30/27)

Post time to comments/ LogWOD

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Xtra:

Team Challenge

Max Time Plank Hold

When fail, conduct 1 Air Squat every 5 seconds until all athletes are no longer planking

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Homework (done on your own outside of class):

30 seconds on 10 off for 4 rounds of

Doorway stretch

Alternating arms banded shoulder stretch

Make sure to get one of our new shirts! 

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S/S/S:

Deadlift

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Max reps = go until form breaks down, but not past that. Flat backs folks!

Last 2 rep max set June 12th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

For Time:

3 Power Clean & Jerk (70% 1RM)

50 Double Unders

3 Power Clean & Jerk (70% 1RM)

40 Double Unders

3Power  Clean & Jerk (70% 1RM)

30 Double Unders

3 Power Clean & Jerk (70% 1RM)

20 Double Unders

3 Power Clean & Jerk (70% 1RM)

10 Double Unders

Post time to comments/ LogWOD

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Xtra:

4 rounds of

4 Cannella Cross

4 Jerk Balance 50-60% of 1RM

Videos courtesy of Waxman’s Gym.

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Homework (done on your own outside of class):

2 Rounds each side of

30 second couch stretch

30 second hamstring stretch

30 second calf stretch

Part of the 0600 class digging deep to get the ring pushups done this morning.

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S/S/S:

Make up Monday or Tuesday

(remember this formula when figuring out weights to use; Weight X Reps X .0333 + Weight = Theoretic one rep max. Use the 2RM you set two weeks ago in these lifts)

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Speed under the bar! Video courtesy of Rouge.

Snatch from the hang (above knee)

10 EMOM x 2 reps

Shoot for 50-60% of 1RM

Last 2 rep max set June 10th.

Post weight to comments/ LogWOD

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WOD:

As Many Rounds As Possible In 12 minutes of:

10 Alternating KB Snatches (1.5/1)

10 Chest-to-Bar Pull-Ups

100m Shuttle Run (50M down, 50M back)

Post rounds to comments/ LogWOD

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Xtra:

10 Rounds

Supine to 25m Sprint

Start tom laying on your back, get up quickly and then immediately into a sprint. Video courtesy of WillPrepareFitness.

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Homework (done on your own outside of class):

Roll out Quads, Hamstrings, Calves, Heel Cord – 10 minutes

Distracted overhead banded stretch – 2 minutes aside

Coach Jason with Coach Rick Bucinell, Olympic coach at Crossfit Adaptation, after 4 grueling hours of Olympic lifting. Rick has 4 world masters championships and has been competing for over 11 years.

Coach Jason with Coach Rebekka Ellman at CrossFit MPH.  MPH is the home of games athlete/competitor Christy Adkins.

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S/S/S:

Press 

5x 75%, 

5x 80%, 

5x 85%, 

60% x Max reps

Keep legs locked out, No dip/drive. Max reps = go until form breaks down, but not past that!

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

Partner WOD:

Teams of 2 complete:

200 Ring Push Ups for Time

WOD starts with partner 1 on a set of rings, partner 2 on the track.  At Go, partner 1 starts ring dips, other partner runs a 400M run.  Partner 1 keeps doing Ring Push ups until partner 2 finishes 400M run.  They switch spots, partner 2 now does ring push ups while partner 1 runs a 400M run.  They keep switching until they reach 200 ring push ups

Post time to comments/ LogWOD

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Xtra:

Video courtesy of Beyond Strength DC.

3 Rounds

– Inch worm to plank

– 10 alternating One Arm Ab Plank Reaches

– 10 High to low plank (hands to elbow and back)

– Inch worm to standing

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Homework (done on your own outside of class):

4 Rounds

– 2 x 30 second alternating shoulder stretch

– 2 x 30 second alternating banded lat stretch

– 2 x 30 Triceps stretch

A great example of a high bar back squat for todays strength portion. Picture courtesy of John Calhoun. 

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S/S/S:

Video courtesy of FitrTV. Max reps = go until form breaks down, but not past that.

High Bar Back Squat

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

Tabata–16 rounds

Dumbbell Hang Clean and Push Press

Alternating Arms

Find heavy weight in prep. Don’t curl the weight up, use your hips to pop the weight up

Post reps to comments/ LogWOD

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Xtra:

3 Rounds for Quality

15 walking barbell lunge – Bar on Back at used 60% value

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Homework (done on your own outside of class):

Pronated Hip Flexor Stretch

4 Rounds each side, Hold 20 Sec, release 10

Coach Salt using his CrossFit skills for sumo wrestling at the AFWA Squadron picnic at Base Lake.

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WOD:

2014 CrossFit Games Regionals Individual WOD # 3

“Nasty Girls V2”

3 Rounds:

50 Alternating Pistols

7 Muscle Ups

10 Hang Power Cleans (175/115)

Post time to comments/ LogWOD

Video courtesy of CrossFit Games.  If these moves are out of your league, don’t fret.  We will have scaling options, but push yourself to the best of your ability level!

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Xtra:

None

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Homework (done on your own outside of class):

3×1 minute handstand hold

*face wall so nose and toes touch the wall

Keep active shoulders and hollow body the whole time.

Congratulations to all the athletes that gave it their all,  made it to the semi-finals, and those that made it the podium. You are all amazing! Photograph courtesy of Janeen Chang. For more of her pictures go here. 

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S/S/S:

Dumbbell Flat Bench Press 5×10

Increase weight each round

Post weight to comments/ LogWOD

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WOD:

3 Attempts at Fastest Time

500m Row

400m Run

Post fastest time to comments/ LogWOD

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Xtra:

3 Rounds:

Max rep banded straight arm pullovers

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Homework (done on your own outside of class):

Doorway stretch – 3×30 sec per side

Banded hamstring stretch -2 min per leg