CrossFit Team Offutt Tactical Fitness

Coach Dave hanging out with the National Pro Grid League CEO, Tony Budding last weekend at the Phoenix Rise Match. Dave was working player stats for the league officials. 

Due to Labor Day we will only have one class Monday at 10am. Also, due to a Field House event, there will only be the 0600 class on Thursday the 4th. 

.

S/S/S:

High Back Back Squat

3×70%

3×80%

3+ x90%

AMRAP x 70%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

30 Minute AMRAP
1000M Row
100 DU
1 Mile Run

Scaling Options:

500m Row/100 Singles/800m Run

No Run? Row both

No DU?  200 singles if doing 1000 & 1mile

.

Xtra:

Weighted GHD

3-4 rounds of 10-15 reps using 25/10 plate

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 

Also, due to a Field House event, there will only be the 0600 class on Thursday the 4th. 

Come cheer on Haylee Lawrence Scaled Female Athlete, first WOD Saturday @ 10:46am. Kick some ass girl! 

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 

.

S/S/S:

Bench –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

Partner WOD:

In Teams of 2, complete…

10 Pistols

20 Hand Stand Push Ups

30 Chest 2 Bar Pull ups

40 Ring Dips

50 Box Jumps (24/20)

60 Ab Mat Sit Ups

Only 1 Partner can work at a time. Other partner must hold a plank

Scaling Options:

Pistols – to box

HSPU – up to 2 mats under head

C2B – Chin above, if no then 2:1 ring row

Ring Dip – Stationary dip, if can’t then box dip

Box Jumps – 20/16

.

Xtra:

Dumbbell Row 3xMax Reps

(moderate weight)

rest as needed

Come cheer on Jeff Hart and Kimberly Groeper, Team Less Twerkin’ More Jerkin’, first WOD Saturday @ 11:35am.

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 

.

S/S/S:

Deadlift –

5×65%

5×75%

5+ x 85%

add 10lbs complete a single x 3

(do not max out!)

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

EMOM for 13 Min

Snatch (135/95)

50’ Bear crawl

Snatch = Full Snatch and then perform a 50ft bear crawl

Scaling Options:

Snatch – 70% of 1RM

.

Xtra:

Body Weight Reverse Hyper on GHD 4×15

Come cheer on John and Kelly Hendricks, team He Jerks, She Cleans, this Saturday first WOD @ 12:02pm. Good luck guys! 

.

S/S/S:

Make up Monday or Tuesday

or

Power Clean up to heavy single, shoot for 90% of 1RM

.

WOD:

18Min AMRAP:

Reps 2, 4, 6..etc…

-KB Goblet Squat (1.5/1)

-Muscle Up

-30 Double Unders

Round 1 is 2 goblet squat, 2 MUs, 30 DUs.  Round 2 is 4 goblet squats, 4 MUs, 30 DUs.  And so on and so forth

Scaling Options:

Goblet Squat – 1/.5

Muscle Up – burpee to CtB pull up, if no CTB then chin above (no jump)

DU- 2:1 SU with 5 min DU practice AFTER WOD

.

Xtra:

Clean Pulls – 5×3

Find a heavy weight (80-110% of RM) and try to increase each round.

Rest as needed between

Battle in the Fall is this weekend! TOTF has three teams and one individual female representing TOTF. Come cheer on Mimi and Homar, team Langley Crew, Saturday at 11:44am for WOD 1. Show ’em how it’s done guys! 

.

S/S/S:

Press –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of TM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

For Time:

500M Row

10 Box Jump Overs (24/20)

10 Toes 2 Bar

10 Box Jump Overs (30/24)

10 Pull Ups

10 Box Jump Overs (24/20)

Scaling Options:

Box Jumps – 20/16, 24/20, 20/16 in the order of the WOD

T2B – Knees 2 Elbow

Pull Ups – 2:1 Ring Row

.

Xtra:

75 Diamond Push-ups; in as little as sets as possible

Coach JP at the Level 2 Certification class. Watch out folks, Jp’s level of awesome just went up! 

.

S/S/S:

High Back Back Squat –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week               *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

21-18-15-12-9-6-3:

Wall Ball (20/14)

Russian KB Swing (2/1.5)

Scaling Options:

WB – 14/12

KBS – 1.5/1

.

Xtra:

Dumbbell or Barbell Step-up; take 4 sets to work up to heavy 8 reps

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

.

WOD:

“Del”

For Time:

25 Burpees

Run 400M with medicine ball (20/14)

25 Weighted pull-ups w/dumbbell (20/15)

Run 400Mwith medicine ball (20/14)

25 Handstand push-ups

Run 400M with medicine ball (20/14)

25 Chest-to-bar pull-ups

Run 400M with medicine ball (20/14)

25 Burpees

Scaling Options:

Burpees: Push up on knees. Burpee with no push-up.

Run: Adjust weight of MB. No MB. If cannot run, row 500m.

Pull-ups: Strict pull-up. Band assisted. Ring rows.

HSPU: 1 Ab mat, PU with feet on box. Pike PU with feet on ground. DB press.

C2B: Kipping pull-up. Jumping pull-up. Band assisted. Ring rows.

.

Xtra:

Muscle Up Progression or work on stringing MUs together – 10 min

The USAF Heartland of America Concert in Grand Island, including TOTF Athletes Carl Eitzen, Alex Serwatowski, Alena Zidlicky, and Paula Hunt.

.

S/S/S:

Find Press 1RM

1×10 @ 70%

.

WOD:

Video courtesy of ITVFX.

10 Rounds:

Prone to 100M Sprint

Rest is jog back to start

Post best time

Lay face down, head pointed in the direction you are running.  On the word, “GO!” spring up and take off running.  Once you hit the 100M, slow down, slowly jog back, rest and go again.

Scaling Options:

Sprints: If you cannot run, row sprint 100m with 90 sec rest in between.

.

Xtra:

Weighted Pull-up Work up to a heavy set of 4 w/o failure, x 3 sets

Joe, Kimberly, and Jeff getting a WOD in at CrossFit by Bobs Fitness Complex.   

.

S/S/S:

Find Deadlift 3RM

.

WOD:

For time:

20 Pull Ups

30 Alt. Kettle bell Snatch (15 per arm) 1.5/1

40 Butterfly Sit Ups

50 Walking Lunge w/KB Overhead (25 steps in LH, 25 in RH) 1.5/1

With…

EMOM during WOD:

do 5 BURPEES

Scaling Options:

Pull ups: Jumping pull ups. Banded pull ups. Ring rows.

KB Snatch: Adjust weight. KB swings if there is an issue with the KB snatch.

Walking Lunge: Weight of KB, or No KB.

.

Xtra:

Romanian Deadlift 3 second negatives 3×10 @ 50% DL 3RM