S/S/S:
Prep for…
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WOD:
On a 20min Clock:
100 Burpee over Rower
–Remaining time max distance row
Score = distance (if you don’t complete 100 burpees, score is 0 minus burpees not complete)
Scaling Options:
Cut # of burpees
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Archive for December, 2014
A great big TOTF Happy Birthday to Coach Jeff! Birthday burpees!
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S/S/S:
Strict Press
5, 5, 5+ add 2.5 from 3 Dec
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WOD:
4 Rounds For Time
10 Clean and Jerk (135/95)
20 Butterfly Situps
Scaling Options:
C&J weight as needed
TTB – V-ups
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Xtra:
3x max reps of strict pull ups
Great showing of athletes lately in all three classes! Lets keep it up folks! CAN!
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S/S/S:
Prep for…
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WOD:
“Hammer”
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Five rounds, each for time, of:
5 Power clean (135/95)
10 Front squat (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 90 seconds
Scaling Options:
115/85, 105/75, 95/65
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Xtra:
Pigeon pose on 30” box – 1 min per side; 3 rounds each leg
Banded OH stretch – 2 min per side
Hi-five 3 people in class
Make plans to go cheer on Haylle Friday night at 6pm, she will be competing in her first RX competition in Battle in the Bluffs. Go kick some ass girl!
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S/S/S:
Deadlift…add 5-10lbs from 21 Nov
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WOD:
Video courtesy of Marzia Prince.
Partner WoD:
15 min AMRAP
Partner A: 10 Bench Press (115/75)
A&B: 20 Alternate Box Jump (Same Box)
Partner B: 10 Bench Press (115/75)
A&B: 20 Oblique Med Ball Toss
Scaling Options:
Bench Press (95/65, 85/55, 75/45)
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Xtra:
Keg stretch at the 3 minute mark. Video courtesy of Mobility WOD.
Partner Chest Stretch – 2 mins each
Partner Keg Stretch (Barbell and Med Ball) – 2 mins each
S/S/S:
Pistol Progression
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WOD:
4 RFT
25 Back squats (135/95)
400m Run
Scaling Options:
BS – 115/85, 105/75, 95/65
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Xtra:
Couch Stretch – 2 mins
Olympic Wall stretch – 2 mins
We had a good turnout for tonights election. Thank you to those that showed up, and a huge thank you for those that have stepped up! This program does not work without all of the help from the volunteers. Your new committee members are:
President- John Hendricks (with a lot of support from others, and until we have a new candidate up for the task)
Vice President- Carl Eitzen
Secretary- Cynthia Drenan
Treasurer- Andrew Klein
Training/ Shadow Manager- Kimberly Groeper
Equipment Manager- Dave Erickson
Social Coordinator- Mimi Smith-Munroe
Multi-Media Manager- Eddie Weirick
CAN!!
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S/S/S:
Strict Press
5, 5, 5+ use 70% of 3rm
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WOD:
400m Sprint
Rest 3 minutes
5 Min AMRAP – Double Unders
Rest 3 minutes
400m Sprint
Scaling Options:
If you can’t run, 500M row
DU: None – Work on them for 5 minutes
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Xtra:
3 rounds:
10 GHD
10 Slow RDL w/ Heavy KB
Maintain strong lumbar curve in RDLs. No back rounding.
Coaches & Athletes-
CrossFit Team Offutt Tactical Fitness elections will be held Tuesday December 2nd at 1730.
Please take the time to be there and make your vote count. Elections are open to coaches and athletes! The positions are, and the folks who have thrown their names in so far…..
President—-None
Vice President—-Carl Eitzen
Treasurer—-Andrew Klein and Cathy Dugas
Secretary—-Andrew Klein and Cynthia Drennan
Training/Shadow coordinator—-Kimberly Groeper
Equipment/Maintenance—-
Multi-media (Website and Facebook)—-Eddie Weirick
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S/S/S:
Pistol Progression
Videos courtesy of NAKAthletics.
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WOD:
30min EMOM
Odd Minute: 30 sec max cal Row
Even Minute: 30 sec max Burpee over the ERG
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CrossFit Team Offutt Tactical Fitness 