CrossFit Team Offutt Tactical Fitness

Happy Birthday to Shadow Coach Mimi! Birthday Burpees!

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Camille Leblanc-Bazinet says “I’m registered, are you?”

Video courtesy of CrossFitHQ.

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 23 Jan

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WOD:

12.3

18 minutes of…

15 Box jumps, 24/20″ box

12 Push Press at  115/75

 9 Toes-to-bar

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Video courtesy of CrossFitHQ.

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Scaling Options:

Xtra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch – 2 min per side

Video courtesy of CrossFitWestSac.

S/S/S:

Strict Press

5, 5, 5+

add 2.5 from 20 Jan

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WOD:

13 min AMRAP

5 Power Snatches @ 135/95 lb

8 HSPU

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Scaling Options:

Xtra:

Couch Stretch – 2 mins

Olympic Wall stretch – 2 mins

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Video courtesy of MobilityWOD

S/S/S:

Prep for WOD

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WOD:

21-15-9

Burpees

T2B

KB Swings 1.5/1 pood

Goblet Squat

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Scaling Options:

Xtra:

3 rounds for Quality

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB

UPDATE:  Due to Offutt AFB late reporting on Monday, 2Feb, the 0600 class has been cancelled.  We apologize for any inconvenience.  Please stay updated on the base weather line for any further late starts or early releases.

A member of our family is PCS’ing. If you see The Bynums or have their contact info, wish them well. Best of luck in your next assignment Vashon, Brooke, and Ava. In the Navy tradition, Fair Winds and Following Seas!

Picture courtesy of Coach John Hendricks.

S/S/S:

Back Squat 5, 5, 5+

add 5 from 22 Jan

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WOD:

5RFT

10 Clusters 135/95

30 DU

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Video courtesy of Rogue Fitness.

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Scaling Options:

Xtra:

Roll out Legs and back.

Start on Calves and work your way up to IT Band, Hamstrings, Quads.  Make at LEAST 5 passes on each area.  The more it hurts, the more passes you do.