CrossFit Team Offutt Tactical Fitness

S/S/S:

Prep for WoD

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WOD:

Picture courtesy of CrossFit.com.

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

McGhee

30 Min AMRAP:

5 Deadlifts (275/195)

13 Push Ups

9 Box Jumps (24/20)

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Scaling Options:

Xtra:

Hang from pull up bar – 2 min total

Doorway stretch – 1 min per side

Heel Cord mash – 2 min per

S/S/S:

KB Mechanics Practice

– Russian Swing

– American Swing

– One Hand Swing

– Alternating One Hand Swing

Video courtesy of CrossFitHQ. There are 8 videos in the series, check them all out.

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WOD:

Death by Russian Kettlebell Swing (2/1.5 pood)

– Min 1, complete 3 burpees, 1 swing

– Min 2, complete 3 burpees, 2 swings

– Min 3, complete3 burpees, 3 swings,

– Etc…

When you fail, finish the work, then rest the remaining next minute.  Complete 3 Burpees every minute until everyone fails

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Scaling Options:

Xtra:

Reverse Hypers – 3×15 @ moderate weight

Roll Out forearms and T-spine

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 12 Jan

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WOD:

7 Min AMRAP

20 Air Squats

20 Double Under

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Scaling Options:

Xtra:

3 Rounds not for time:

2 Rope climbs

8 L-PullUps

16 GHD sit ups

Focus on form

S/S/S:

Max Height Box Jumps (15 mins)

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WOD:

Video Courtesy of CrossFitHQ

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Open WOD 14.4

Rounds and Reps in 14 min of…

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

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Scaling Options:

Xtra:

30 sec Elbow 2 Instep hold (both sides)

Pigeon Pose on the ground – 2X30 sec per side

Cobra pose – 2 min

S/S/S:

Bench Press

5, 5, 5+

add 5 from 15 Jan

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WOD:

WWI – WoD 1 Mod

10 Min AMRAP

Max Reps Hang Power Clean (185/135)

100m Sprint

When you drop the Hang, you do the sprint.

Score: Number of Hang Power Clean

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Scaling Options:

Xtra:

Pick a weakness and spend 10-20 minutes working technique.

Coach Kim was working on getting her Level 2 this last weekend. Awesome work! CAN!

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S/S/S:

Prep for WoD

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WOD:

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers, Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Lumber Jack 20 (40 Min Cut-Off)

20 Deadlifts (275 lbs)

Run 400m

20 KB swings (2 pood)

Run 400m

20 Overhead Squats (115 lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45 lbs each)

Run 400m

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Scaling Options:

Xtra:

High Five and encourage others to finish!

Stretch it out!

Happy Birthday Shadow Coach Andrew Klein!

S/S/S:

GSLP— Deadlift

5, 5, 5+

add 5-10 from 9 Jan

WOD:

5RFT:

250m row

3 deadlifts

5 power clean

7 push press

Scaling Options:

If too heavy, drop 10%

Xtra:

Reverse hyper

Hang from rings x 2 min

Roll out posterior chain x 2 min

S/S/S:

GSLP— Back Squat

5, 5, 5+

add 5-10 from 5 Jan

WOD:

Complete any way:

Box jump step downs 30/24 x 100

Every two minutes complete 10 t2b

Scaling Options:

Box Jump – 24/20

T2B – K2E, if too hard, lying on floor holding rig pole with arms fully extended, Toe to rig bar

Xtra:

10 x 50M sprints

Rest time is jog back to start

Heel cord stretch/mash x 2 min per

Roll out legs

S/S/S:

Kipping practice

WOD:

100 pull-ups in as little sets as possible

Score = #of sets.  Low number wins

Video courtesy of GymnasticsWOD

Scaling Options:

2:1 Ring Row

Xtra:

Seated box Jump

7 rounds to set max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side

Video courtesy of CrossFitHQ

Thank you to our sponsors for the Winter Warrior 1 competition this weekend! 

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S/S/S:

Strict Press

5, 5, 5+

add 5 from 8 Jan

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WOD:

7 min AMRAP (Paleo Challenge WOD)

5 Front Squats (155/ 115)

7 Bar Facing Burpees

Scaling Options:

Xtra:

Handstand Walk Practice – 10 min or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side