CrossFit Team Offutt Tactical Fitness

MJ kicking butt at Mudzilla! 

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S/S/S:

High Bar Back Squat

5×75%

3×85%

1+ x 95%

(PR) AMRAP 75%

The last effort should give you a pr on number of reps

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WOD:

12 Every Minute On the Minute

6 Toes To Bar

3 Jumping Lunges each leg

Scaling Options:

Toes-2-Bar – Knees-2-Elbows

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Xtra:

Reverse Bodyweight Hyper Extensions 4×15

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. 

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WOD:

Colin

6 RFT

400m Carry 50# Sandbag

12 Push Press (115/85)

12 Box Jump

12 Sumo Deadlift High Pull (95/65)

Scaling Options:

Scale down the sandbag as necessary.

Scale Push Press 95/65

Scale SDHP 65/35

Coach John reenlisted today, Thank you for your continued service! 

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S/S/S:

Bench 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

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WOD:

Death by Clean & Jerk (135/95)

12 min Cut Off

Scaling Options:

C&J:

A) 115/65

B) 95/45

If fail a round, drop to 1 again on next whole minute.  Record initial successful rounds

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Xtra:

4X Max Effort Strict Hand Stand Push-Ups, rest 90 sec between attempts

This past weekend Jeff, Kimberly, Haylle, Kelly, John, Homar, and Mimi competed at the Battle in the Fall by Vise. You all did an incredible job of representing TOTF! More pics to come…

Also, Battle in the Bluffs will be December 5, 6, 7th. Registration opens September 21st. Get ready! 

Only one class today due to a Field House event. 

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S/S/S:

Deadlift 3×70%

3×80%

3+ x90%

add 10lbs complete a single x 3

For the singles, add 10# to your 90% and hit 3 singles. Rest 2min between singles. 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 UnBroken lifts and 10lbs to LB lifts. (do not max out)

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WOD:

W/U with easy 400m jog

then…

Test: 400m Sprint
Rest 5 Minutes

Shoulder Mobility

then…

Test:  Max Rep

Chest to Deck Push Ups

Scaling Options:

No running?  W/U and conduct 500m row sprint

No scale for push-ups.  If fail after ten or less reps, then test again using knees.

The goal here is to get some of those bench marks written down

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Xtra:

10 rounds of

Farmers Carry x 50Yrd @ heaviest weight possible

Rest as needed between rounds

NOTE: 50 yds MUST be unbroken.  If you drop weight prior to 50 yd mark, start the round over.

Coach Dave hitting up CrossFit Fontana while out in California. 

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

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S/S/S:

Make up Monday or Tuesday

or

Power Snatch work up to 90% of TM

If working Power Snatch, work up to 90% of Training Max.  Take a minimum of 5 singles with increases in weight each time prior to doing the 90%.

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WOD:

Partner WOD
4 rounds
200m Run
15 Tire Jump Thru
10 Tire Flips

Exercises are totals for each team.  Run must be conducted together, Jump Thru may not start until both partners are at the tire, then the Jump Thru’s will be where athlete 1 does one, athlete 2 does one until all 15 are complete, then the Tire Flips are done as a team.

— There can be only one!  The Partners at the end with the best time conduct a challenge.  Max Burpees in 30 Seconds.  Start after all teams have finished.

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Xtra:

Snatch High Pull 4×3 using 120%  Power Snatch weight

Courtland at CrossFit HTF while TDY in Hawaii. 

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

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S/S/S:

OH Press

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

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WOD:

13min AMRAP
10 Burpee
10 Dumbbell Push Press
10 Dumbbell Stationary Lunge
Farmer carry Dumbbell for 100″

*Find a weight for the Dumbbell that is challenging for the Push Press

Scaling Options:

Dumbbell by weight

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Xtra:

Band Supported Wide-Grip Pull-ups x 75 in as little as sets as possible.

Use a band that will allow 15 good reps…FORM…FORM!