CrossFit Team Offutt Tactical Fitness

Monday 2 March is the start of our next on-ramp class and it is already full. As a reminder to everyone, we do have a cap on the number of athletes in each on-ramp class, so get registered early.

.

S/S/S:

Back Squat

5, 5, 5+

add 5 from 2 Feb

.

WOD:

“Super-sized Elizabeth”

15-12-9

Power Cleans (185/125)

Weighted Ring Dips (30/20)

.

Scaling Options:

75% of 1RM on Power Cleans

No weight ring dips or stationary dips, or box dips

.

Xtra:

Legless rope climb work:

Spend 15 min. Get as many as you can but work technique

Pigeon pose (x1 min per side)

Oly Wall stretch x 3 min

.

Video courtesy of BOXROXmedia.

Congratulations to these outstanding athletes on their graduation from the on-ramp class! We’re looking forward to many WODs with you all! Welcome to the CF TOTF family!

S/S/S:

Prep for WOD

.

WOD:

Tabata: 20 on, 10 off

8 Rnds – Alt jumping lunge

8 Rnds –HR Push up

8 Rnds – BF Sit Up

.

Scaling Options:

Alt lunge (no jump)

HR Push up, with knees down on up

Anchored sit ups

.

Xtra:

Snow running. Find a snow covered trail and run.

S/S/S:

Prep for WOD

.

WOD:

Valentine’s Day Partner WOD

“The Breakup”

With a running clock..both partners do..

1^st Min

– 1 Push Press (115-75)

– 1 Burpee

2^nd Min

-2 Push Press

-2 Burpees

Adding 1 PP and 1 Burpee per min until the first person fails…once the team fails they will do 5 burpees together each min until everyone is done!

“The Makeup”

6RFT

5 Power Cleans (135/85)

10 Pullups

200m Run

Partners Alternate Rounds.

.

Scaling Options:

Scale weights as needed.

Pull-ups: Ring pull-ups 1:1

.

Xtra:

Hold Elbow2Instep (1 min per side)

Pigeon pose (1 min per side)

Banded shoulder distraction (2 min per side)

Tabata roll out (Whole body, spend 20 sec per section per side, rest 10 sec between.  Go until whole body is done.  Do extra if needed.)

S/S/S:

Muscle-up work

Video courtesy of SPSC CrossFit.

.

WOD:

10 min AMRAP

4 Deadlifts @ 315/205

3 Muscle-Ups

200m run

.

Scaling Options:

Deadlift: shoot for 85-87% of 1RM

Muscle-up: Burpee+Kipping C2B pull up 1:1

Run: Row 250M

.

Xtra:

6 rounds:

50’ OH walking lunge

Increase weight each round

Hang from pull up bar – 3 min

S/S/S:

Bench Press

5, 5, 5+

add 2.5 from 27 Jan

.

WOD:

5 RFT

5 pull ups

10 push jerk 115/80

100 yard farmers walk 60/40 # (Dumbbells or kettle bells)

.

Scaling Options:

Pull Ups: Ring Rows

.

Xtra:

HSPU work – 10 min

Front Lever work – 5 min

Roll forearms – 2 min per

S/S/S:

Pistol Work

Video courtesy of sergiofact.

.

WOD:

21-18-15-12-9-6-3

Hang Power Clean 115/75

Alt Pistols

.

Scaling Options:

Pistols: Band assisted, but don’t use arm to pull you up.

Power Cleans: Scale weight as needed

.

Xtra:

Clean Pulls

4X5 @120% of 1RM

Ankle mobility

Video courtesy of MobilityWOD.

Saturdays won’t be the same for the next few weeks while Coach Salt is recovering from shoulder surgery. Feel better and heal up quickly coach! 

.

S/S/S:

Every 2 min for 10 min

Max reps strict pull ups

.

WOD:

Partner WOD 15min AMRAP

4 tire flip jump thru

20 DU

10 HRPU

.

Scaling Options:

Double Unders: 2:1 ratio w/mandatory 10 min practice after

HRPU: On knees on the up

.

Xtra:

Reverse Hypers 4×15 – add weight each round

Heel cord mash – 3 min per

Slow controlled back extension – 2×20

This incredible group of TOTF athletes just completed the Level 1 course this weekend. Look for these guys and gal to be coaching open classes very soon! 

.

The Open is coming…

Make sure you get registered for The CrossFit Open. When you register make sure you join the TOTF team. You will be able to see how you stack up against different athletes near and far. There’s also a scaled option this year! No excuses! CAN!

Register here

Coach Kimberly will also be coordinating Friday Night Lights this year. It will be every Friday night of The Open, with food after at Buffalo Wild Wings. More information to come. Clear eyes, Full hearts, Can’t loose! 

.

S/S/S:

Front Squat

5, 5, 5+

add 5 from 29 Jan

.

WOD:

13.3

12 Minute AMRAP:

150 Wall Balls

90 Double Unders

30 Muscle Ups

.

Xtra:

EMOM for 9 min

1^st 3 min – 3 High Hang snatch

2^nd 3 min – 3 Hang snatch

3^rd 3 min – 3 Snatch

*add weight each segment

S/S/S:

Prep for WOD

.

WOD:

Four Station Circuit

2 mins max reps per station

3 Rounds:

Box Jumps 24″

Push Press 65lb

Deadlift 185lb

Kettlebell Swing 53/35

1 min rest

.

Scaling Options:

Xtra:

Yoga stretches

Congratulations to Coach Carl on getting his CrossFit Level II Certification!

.

S/S/S:

Rope Climbing Work

.

Video courtesy of Jason Khalipa at NorCal CrossFit.

.

WOD:

10!

Push Ups

1 rope climb in between each set of PU

.

Scaling Options:

Xtra:

3 rounds

1 min max sit-ups

Rest 30 seconds