CrossFit Team Offutt Tactical Fitness

Sister organizaiton begining at Maxwell. Taking the TOTF spirit with him everywhere he goes, Coach Gavin can’t be stopped! CAN!

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S/S/S:

Floor Press

5 x 75%

3 x 85%

Set new 2RM

Post weight to comments/ LogWOD

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WOD:

15 Minute AMRAP
20 Air Squats
10 Burpees
5 Pull-ups

This is a Cindy style workout where the goal is to just keep moving thru the entire 15min.

Post rounds to comments/ LogWOD

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Xtra:

Dumbbell Row

3×10

Increase weight each round

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Attention:

Coaches and athletes, there will be a coaches meeting on Tuesday August 12th at 1600 in the TOTF area. Athletes, if you are interested in stepping up and being more involved in the TOTF program we would love to see you there! 

S/S/S:

Sumo Deadlift

5 x 75%

3 x 85%

Set new 2 RM

Post weight to comments/ LogWOD

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WOD:

Row 750m
30 KettleBell thrusters (1/.5 per arm)
Row 1500m
30 KettleBell CLUSTERS (1/.5 per arm)
Row 750m

*Cluster = clean/thruster

For Clusters, KettleBell MUST touch the ground at the beginning of each rep. Video courtesy of Rouge Fitness.

Scaling Options:

KettleBell (.5/.25)

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Xtra:

Video courtesy of Strength Camp.

Dumbbell Bulgarian Split Squats

3×10 per leg

Use vertical rack for stability as needed

“The Wall Ball” being done at the last TOTF Fun Comp. 

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S/S/S:

Make up Monday or Tuesday

or

2 Second Pause (above knee) Clean
5×3
As heavy as possible

Post weight to comments/ LogWOD

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WOD:

“The Wall Ball”

In teams of 2 complete…

21-15-9

Hand Stand Push-Up

Wall Ball (20/14)

Med Ball sit ups

Med ball clean over shoulder

10 minute time limit

Scaling Options:

HSPU – Scale 1 – 1 ab mat under head

Scale 2 –  2x Hand Release Push-Ups

Reps are total, not per person.  When partner has to stop during HSPU or WB, they MUST switch places with partner.  During HSPUs, partner not doing HSPU holds med ball locked out overhead.  EACH partner MUST do at least 1 rep. During WB, partner not doing WB holds the bottom of an air squat.   EACH partner MUST do at least 1 rep  Med Ball sit ups and MB clean over shoulder MUST be done in matted area in front of the Whiteboard.  For MB sit ups, partners sit in butterfly position in front of each other.  Partner 1 goes back w/MB overhead, MB touches ground as partner 1’s back hits the floor, partner 1 comes up from sit up and passes MB to partner 2. Partner 2 now does a MB sit up.  For MB clean over shoulder, ball comes from ground, and partner must clean the weight and toss over shoulder.  Reps can be done however the team sees fit as long as each partner does at least 1.

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Xtra:

None

Todays WOD is a play on the 2014 CrossFit Games Muscle-Up Biathlon.  Picture courtesy of CrossFit Games. 

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S/S/S:

Push Press

5×75%

3x 85%

Set new 2RM

Post weight to comments/ LogWOD

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WOD:

Pull-up Biathlon
400m Run
18 C2B pull-ups
400m Run
15 C2B pull-ups
400m Run
12 C2B pull-ups
Each time you come off the bar, you must run a 200m.

Scaling Options:

Scale A: Pull-ups vice C2B pull-ups
Scale B: Jumping Pull-ups/Banded Pull-ups but run 200m every six pull-ups

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Xtra:

100m KettleBell/DumbBell Waiters Carry (Right Arm)

100m KettleBell/DumbBell Waiters Carry (Left Arm)

Coach Dave getting upside down in Carhenge on his way to Phoenix.

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S/S/S:

Front Squat

5×75%

3x 85%

Set new 2RM

Post weight to comments/ LogWOD

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WOD:

For Time:
45 Hang Power Cleans at 175/115
Do 1 strict pull-up each time the hands leave the bar

Scaling Options:

Scale A: 45  at 135/95
Scale B: 45  at 115/65
Scale C: 30  at 115/65

Post time to comments/ LogWOD

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Xtra:

3 Rounds

10 Walking Lunge with Weight overhead (45/25)

20 V-ups

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Homework (done on your own outside of class):

We will no longer have Homework listed.

However, please make sure to listen to your body and stretch/ rollout what needs it.

Bro Love in the Field House. 

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WOD:

“McFlurry”
400m Run
21 Cleans (185/130)
21 Pullups
400m Run
15 Dumbbell Thrusters (50/35)
15 Pullups
400 M Run
9 Cleans (185/130)
9 Pullups
400m Run

Scaling Options-

500M Row if unable to run

Cleans – 70% of 1RM

DB Thrusters – 40/25, 35/20

Pull Ups – Rong Rows, and MUST practice pull up technique 5-10 min after WOD

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Xtra:

Drink Water

Sit in an Ice Bath

Wear Compression sleeves

Promote Recovery

Nap