S/S/S:
Strict Press
5, 5, 5+
Add 5 from 17 March.
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WOD:
April Fools WOD
100 Burpees for time
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Scaling Options:
None, but cap at 12 min
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X-tra:
3×10 Bent over Rows 135/95
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Video courtesy of Konfidence Kortney.
Archive for March, 2015
Congratulations and welcome to our newest CF TOTF athletes! They completed the on ramp class Friday and will be joining open workouts.
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S/S/S:
Snatch
15 min to build up a 1RM for the day
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WOD:
EMOM for 10 Min:
3 Snatches at 85% of heaviest Snatch today
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Scaling Options:
Drop to 75%
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X-tra:
Olympic wall stretch x 3 min
Video courtesy of MobilityWOD.
Thank you to all who could come out to show Lt Gen Nowland what a great CF community we have here at TOTF!
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S/S/S:
Front Squat
5, 5, 5+
Add 5-10 from 16 March.
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WOD:
7 Rounds:
200M Run
5 Pull Ups
10 Goblet Squats (53/35)
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Scaling Options:
Pull ups =2xbody row
GS – 35/20
Run = 250Row
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X-tra:
Clean pull 5×5. Add weight each set.
Couch stretch x 2 min per side
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, TX, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.
He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
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S/S/S:
Prep for WOD
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WOD:
Open WOD 15.5
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or….
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“JBO”
28 Min AMRAP:
9 OHS (115/85)
1 Legless Rope Climb(begin seated)
12 Bench Press (115/85)
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Scaling Options:
OHS – shoot for 75% 1RM
Legless RC – reg rope climb/or 6 towel pull ups
BP – 75% of 1RM
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X-tra:
Roll it out if it’s sore.
Video, pictures, and standards courtesy of CrossFitHQ.
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S/S/S:
Prep for WOD.
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WOD:
WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Workout 15.5 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 45 lb.
Women use 35 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 65 lb.
Girls use 45 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 45 lb.
Girls use 35 lb
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Movement Standards:
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete or the judge may reset the monitor.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Video, pictures, and standards courtesy of CrossFitHQ.
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Xtra:
Pigeon Pose x 2 min per
Couch stretch x 2 min per
Doorway stretch x 2 min per
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S/S/S:
Pistol progressions
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WOD:
Tabata:
Row (cals)
Box jump (24/20)
HR Push Ups
Alt Pistols
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Scaling Options:
BJ – 20/16
HRPU – on knees on up
Pistols – Banded
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X-tra:
Good mornings (or Romanian Deadlifts)
Lat Stretch
Lying ham-string stretch
S/S/S:
Bench Press
5, 5, 5+
Add 5 lbs from 11 Mar.
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WOD:
Buy in – 400M run
3 Rnds for Time:
6 Bar MUs
9 Cleans (135/95)
12 Bar over Burpees
Cash Out – 400M Run
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Scaling Options:
Bar MU – Ask your coach.
Cleans – 115/75.
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X-tra:
3×10 DB strict press
Partner shoulder stretch
Video courtesy of Konfidence Kortney.
S/S/S:
OH Squat Technique
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WOD:
Snatch Balance
5, 3, 1, 1, 1, 1
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Scaling Options:
Work up to 85% of Snatch 1RM.
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X-tra:
Super Squat Hip Sequence, banded calf mobility
Video courtesy of MobilityWOD.
S/S/S:
Deadlift
5, 5, 5+
Add 5-10 from 9 March.
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WOD:
Two Rounds: 1 min per station:
Ring MUs
Stone G2S
Tire Flips
Sledgehammer Hits
Heavy DB G2O (ala Circus Strong Man)
100m Farmer’s Carry
HSPU
Score=total reps
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Scaling Options:
Ring MU- Burpee Ring PU
Stone G2S – lighter stone/MB
Tire Flips – lighter tire
HSPU – Pike Push Up/seated DB press
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X-tra:
5×7 strict pullups
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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
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S/S/S:
Prep for WOD.
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WOD:
“Mr. Joshua”
5RFT:
Run 400M
30 GHD Sit Ups
15 Deadlifts (250/175)
Compare to 22Feb2014
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Scaling Options:
500m row if no run
GHD – Ab mat SUs
Deadlift – shoot for 65% of 1RM
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X-tra:
Roll it out if it hurts.
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CrossFit Team Offutt Tactical Fitness 