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S/S/S:
Front Squat
5, 5, 5+ use 70% of 3rm
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WOD:
9-6-3
Squat Cleans (155/105)
V-Ups
Scaling Options:
Squat Cleans – 135/95, 115/85, 105/75, 95/65
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Archive for November, 2014
Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America’s warriors know there is help and support. The proceeds from this event will go directly to helping returning veterans get access to the help and services they need. For more information on this cause go to ThreeWiseMenTribute.org
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WOD:
3 Wise Men
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch 185/125RX
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 185/125
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs 24”/20”
30 Wall Ball Shots 20/14
Scaling Options:
HS: a) 135/95 b)95/65
PC: a) 135/95 b)95/65
Box Jump Overs: stepups
Xtra:
Again, again, roll it out
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Three Wise Men:
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war daily.
The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.
We hope everyone had a great Thanksgiving….now come out to our 1000 class and help yourself burn off some of those extra helpings!
S/S/S:
None.
WOD:
12 Steps to Turkey Recovery
1 250m Row
2 Muscle-ups
3 Dumbbell Thrusters (55/35)
4 Burpee Box Jumps
5 Handstand Pushups
6 Chest to Bar Pullups
7 Kettlebell Swings (1.5/1)
8 Single Arm DB or KB Snatch (4 each arm….1.5/1)
9 Toes to Bar
10 Walking Lunges with DB
11 Ring Dips
12 Man-Makers (55/35 Db)
This is completed like the 12 days of Christmas WOD’s we have done before.
Scaling Options:
MU: Chest to Bar pullup
DB THR: 40/20
C2B PU: Regular Kipping PU
T2B: K2E
Ring Dips: Banded Dips
MM: 40/20
Xtra:
Roll out….EVERYTHING!
HAPPY THANKSGIVING!!! PLEASE JOIN THE TOTF IN THE FOLLOW WOD!!!!
S/S/S:
5, 5, 5+ of throwing kids around and chasing your significant other in the kitchen!
WOD:
3 Plates strung out over 3hrs of…
10 oz turkey and 1/2 cup mashed potatoes or sweet potatoes and 2 scoops of stuffing and 3 deviled eggs and 1 slice pumpkin pie!!!!!
EVERYTHING IS ALSO FREE GAME!
Scaling Options:
No scaling…..go sit at kids table if you need to scale!!!
Xtra:
Your choice, one or more:
–Recline on chair and pass out!
–Watch Football Game!
–Enjoy Family!!!!
Sorry athletes…due to coach availability and the quick approaching holiday…we will only have a 0600 class tomorrow!
Time to get that turkey ready for Thanksgiving! Photo curtesy of imgur!
S/S/S:
Pose Running
WOD:
800m Run
10 Burpee over KB
10 KB Goblet Squart (1.5/1)
400m Run
15 Burpee over KB
15 KB Goblet Squart (1.5/1)
200m Run
20 Burpee over KB
20 KB Goblet Squart (1.5/1)
200m Run
15 Burpee over KB
15 KB Goblet Squart (1.5/1)
400m Run
15 Burpee over KB
15 KB Goblet Squart (1.5/1)
800m Run
Scaling Options:
Can run…than Row….1000m, 500m, 300m, 300m, 500m and 1000m
Burpee over KB too much…than do standard burpee
Xtra:
Roll out EVERYTHING…calves..hamstrings…back!!!
During Coach Glassmans visit on the 12th, he had a opportunity to sit down with the 55th Wing Vice Commander, Col Williamson and 55th Command Chief, CMSgt Grengs to discuss the Wings mission and also how Resiliency and Fitness work hand in hand…and how CrossFit helps our Airman be more prepared to face adversity!
S/S/S:
Back Squat
5, 5, 5+ add 5 lbs to the weight used on 19 Nov
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WOD:
5 RFT
6 Power Snatch 75/55
2 Rounds of Cindy
-5 Pullups
-10 Pushups
-15 Air Squats
Scaling Options:
Power Snatch: 55/35
Scale weight on both as needed
Form over going heavy, but keep intensity
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Xtra:
Yoga stretches:
– Downward-facing dog
– Childs Pose
– Pigeon Pose
– Triangle Pose
– Cat and Cow Pose
– Upward Facing Dog
– Cobra
Here is a pic of Coach Kim and her sister enjoying a San Fransisco 49er game….we hope everyone this week is preparing to somehow spend time with their loved ones as this time of the year is all about Family!
S/S/S:
Bench Press
5, 5, 5+ adding 2.5 lbs to the weight used on 17 Nov
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WOD:
20 min AMRAP
5 Deadlifts 315/185
10 Burpees over Bar
15 Ring Dips
Scaling Options:
DL: 285/155 or 225/125
Ring Dips: Use band as needed to ensure full depth is hit
Scale weight on both as needed
Form over going heavy, but keep intensity
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Xtra:
2min Doorway Stretch
2min Banded lat stretch
2min Kneeling forearm stretch
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
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WOD:
“Hansen”
5RFT:
30 KB Swings (2/1)
30 Burpees
30 GHD Sit Ups
Scaling Options:
GHD – BF SU
KBS – 1.5/.5
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Xtra:
Roll Out EVERYTHING
S/S/S:
Deadlift
5, 5, 5+ 70% of 3rm
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WOD:
3 min AMRAP
-200m run
– Unbroken Reps Wallballs (20/14)
Rest 1:30
3 min AMRAP
– 200m Run
– Unbroken Reps OH Walking Lunge (45/25)
Rest 1:30
3 min AMRAP
– 200m Run
– Unbroken Reps Alt DB Snatch (Heavy)
*Score is total Reps of Wallballs, Lunge, Snatch.
Scaling Options:
Run -> 150m row
OH Lunge -> weight as needed
DB Snatch -> weight or cleans if shoulder is bad
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Xtra:
4 rounds
2 Sandbag Get-ups per side
30 Sec Banded Hamstring Stretch
S/S/S:
Video courtesy of nakathletics.
Bar Muscle Up Progression 2
(or continue pull-up work)
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WOD:
Team workout. Use a number of stations so each has one member or if more athletes then stations, split into two or three teams. Reduce stations from the bottom. For example if you have 4 athletes, then use 200m run, push-ups, GHD, & air squats. The run is the indicator to switch stations. When the running athlete finishes, athletes rotate to next station. In our example, the air squat athlete would start 200m run. Each athlete does five rounds of each station. Score is total reps on body weight movements.
CF team Body Weight Circuit
5 rounds for reps
200m run
Push-ups
GHD sit-up
Air squats
Pull-ups
Double-Unders
Scaling Options:
Push-ups> knees as needed
GHD > butterfly sit-up
Pull-ups > Jumping pull-ups
Double-unders have no sub. You work DU during your slot.
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CrossFit Team Offutt Tactical Fitness 