CrossFit Team Offutt Tactical Fitness

Mimi kicked some ass and took home 1st place at the Festivus Games hosted by Unrelenting CrossFit this weekend! Congrats and way to represent the TOTF family! 

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 23Mar

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WOD:

7 minute AMRAP

1 Deadlift 375/245

10 Burpee Over Bar

10 Toes-to-Bar

Scaling Options:

Deadlift- shoot for 90% of 1RM

Toes-to-Bar- K2E

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Xtra:

5 Rounds of

60 seconds child pose

60 seconds cobra pose

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Summer Showdown 2

June 13th

Volunteer or Register now!

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Picture and bio courtesy of CrossFit.com.

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S/S/S:

Prep for WOD

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WOD:

Coe
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

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Videos courtesy of CrossFit HQ.

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Scaling Options:

Scale weight as necessary.

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X-tra:

Stretch and roll out everything.

S/S/S:

Push Jerk

5 x 3

Increase weight each set

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WOD:

7 min AMRAP

10 Wall balls 24/14

10 Back Rack Lunges 95/65

10 S2O 95/65

10 Front Rack Lunges 95/65

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Scaling Options:

Weight for all 65/35

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X-tra:

Banded OH stretch – 3 min per side

Banded hip stretch – 2 min per side

Only 1 Class…the 1630!!!!!

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S/S/S:

(15 min max) 3x max rep strict pull up – note if more than 10 reps, add weight!

(15 min max) muscle up progression

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WOD:

3-2-1 (Fast WOD)

Muscle Up

Between rounds do:

5  burpee box jump over 30/34

10 KB Swings at 2Pd/1.5Pd

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Scaling Options:

MU-> Burpee jumping pull-up

KB -> By weight

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X-tra:

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mob drill. Pick one, do for 2 min per side

Snatch Day!

Video courtesy of CrossFitHQ.

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S/S/S:

5 x 3 position snatch

Light, same weight for all sets.

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WOD:

7 x 2 snatch

Increase the weight as desired to get a heavy pair.

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Scaling Options:

None

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X-tra:

60 GHD’s Total

S/S/S:

Bench Press

5, 5, 5+

add 5-10 from 09 April

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WOD:

3RFT

Run 400M

Row 500M

100DU

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Scaling Options:

No run – Row 1k

No row – 50 SDHP@65/45

DU – cut to 50 or 200 SU

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X-tra:

5 x Downward Facing Dog into Cobra, into Child’s Pose

* Hold each position for 15 seconds

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Videos courtesy of Yoga Journal.

Quick announcement… The t-shirts have been delayed by approximately one week. Apologies for the preemptive announcement. We’ll make another announcement when they are really here.

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S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 02 March

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WOD:

24 min EMOM
Even minutes: 1 min row
Odd minutes: 5 SUMO DL (275/185)

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Scaling Options:

Sumo DL 225/135 and on

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X-tra:

10 x 20yd Sprints

New t-shirts are in! Stop by the front desk at the Field House if you wanna buy one.

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S/S/S:

Prep for WOD

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WOD:

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Scaling Options:

Scale Reps to 40/30 based on ability

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X-tra:

Roll out EVERYTHING!…twice

High five three people.

S/S/S:

Front Squat

5, 5, 5+

Add 5-10 from 30 March.

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WOD:

3-2-1

-Cluster 135-85

After Each set…

–10 HRPU

–5 C2B Pullups

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Video courtesy of Rogue Fitness.

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Scaling Options:

Cluster – 115/85

HRPU – on knees on up

C2B – Chin above

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X-tra:

5 x 5 one handed DB Bent over rows

Coach Brian Haggerty hangin out after he PR’d his Cindy by 3 rounds at Agate Pass CrossFit. CAN!

S/S/S:

Bench Press

5, 5, 5+

Add 5-10 from 25 March.

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WOD:

400m cash in

21-15-9

Barbell Muscle Snatch (95/65)

Double Unders

400m cash out

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Scaling Options:

500m Row vs. Run

Lower the BB all the way to PVC if needed

DU: 2:1

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X-tra:

5 minutes DU practice or

3 attempts max reps double unders