CrossFit Team Offutt Tactical Fitness

S/S/S:

Back Squat

5, 5, 5+

add 5-10 lbs from 15 May

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WOD:

4 x 4 min Rounds

Rest 1 minute between rounds

Complete each round…

8 Burpees

10 Air Squats

12 Hand Release Push-ups

Max Double Unders

Score is total DU completed in all 4 rds.

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Scaling Options:

No scale on DU.  You get four chances to practice under stressed environment.

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Xtra:

5 x 3 Bulgarian Split Squats with bar in Front Rack.

S/S/S:

Power Clean Technique

(15 mins)

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WOD:

Rd 1

30 Deadlift 95/65

30 Power Clean 95/65

30 Box Jump 30/24”

Rest 2 min

Rd2

20 Deadlift 135/95

20 Power Clean 135/95

20 Box Jump 30/24”

Rest 2 Min

Rd3

10 Deadlift 185/135

10 Power Clean 185/135

10 Box Jump 30/24”

Score is total work time!

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Scaling Options:

Scale weights

Then scale reps

Box Jump 24/20

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Xtra:

5 x 3 Weighted Pull-ups (add weight each round)

Roll out Thoracic, legs, quads, shins.

Dont’ forget to watch the Atlantic and South 2015 CrossFit Regionals! Watch them both live here.

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Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. Valentine, 37, was killed from injuries obtained when he plunged to the ground during a parachute training operation at Mission Royale Golf Club in Casa Grande. Casa Grande emergency medical personnel pronounced Valentine dead at about 9:20 a.m. 

Valentine enlisted in the U.S. Navy in August 1989. Valentine began working as an East Coast-based SEAL in November 1990 and served there for the remainder of his career. He served multiple tours in Afghanistan and Iraq. Valentine is survived by his wife, two children, parents, a brother and a sister.

Picture courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

“Tommy V”

21 Thrusters (115/75)

12 Rope climbs

15 Thrusters

9 rope climbs

9 Thrusters

6 Rope climbs

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Scaling Options:

Thruster – 95/65, 85/55

Rope climbs – from laying position, grab rope, go hand over hand, pulling  yourself to a standing, upright position.

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Xtra:

Roll out everything.

S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 4 May

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WOD:

 For Time: 

1 Dead Lift (365/275)

 Run 200M

 2 Dead lift (315/225)

Run 400M
3 Dead lift (275/185)
Run 1 lap
3 Dead lift (275/185)
Run 400M
2 Dead lift (315/225)
Run 200M

1 Deadlift (365/275)

 Run 100M

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Scaling Options:

DL – start with 90% of 1RM in first part, 75% of 1RM in part 2, then 70% of 1RM for part 3.

Run – Row the following distances, 250/500/750/500/250/125

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Xtra:

Back Extensions 3 x 10

Slow and controlled

Video courtesy of Freestyle Connection.

S/S/S:

Hand stand Walk Technique

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WOD:

8 x Max Distance Hand Stand Walk

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Scaling Options:

None

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Xtra:

Weighted pull ups 3 x 5

Don’t forget to stop by B & B Classic Dogs at 1130 today to give CF TOTF Coach Bryan Haggerty and Cynthia Drennan a proper farewell.

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Pics courtesy of Reebok CrossFit

Big shout out to TOTF Alum, Coach Ben Yates, who is featured in Reebok CrossFit’s Spring 2015 clothing line spread.  Don’t forget us little people when you’re a successful fitness model, Ben!

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S/S/S:

Bench Press

5,5,5+

Add 5 lbs from 1 May

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WOD:

15 min AMRAP:

10 Wall Balls 20/14

10 Med Ball Pushups

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Video courtesy of MRT.

Keep both hands on Med Ball during push up.  Make sure your chest touches the ball.  Keep core tight to maintain balance.  Watch the elbows and make sure they don’t flare way out.  Treat it like a normal push up and try to have the elbows come straight back (keeps shoulder in natural motion).

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Xtra:

Pendlay Row 3 x 5 (Increase weight each round if possible.)

S/S/S:

Prep for WOD

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WOD:

“Chelsea”

EMOM for 30 Min:

5 Pull Ups

10 Push Ups

15 Air Squats

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Scaling Options:

Pull ups/ring rows – 8 per round

Push ups – on knees on up

AS, to where mobility allows

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Xtra:

Snatch Grip RDL 3 x 5

Lat Stretch 2 min per

Couch stretch 2 min per

S/S/S:

Front Squat

5, 5, 5+

Add 5-10 lbs from 27 Apr

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WOD:

For Time:

150 DU

25 Pistols

150 DU

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Scaling Options:

DU – 2:1 SUs w/10 min DU practice AFTER WOD

Pistols: to box or holding band

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Xtra:

Roll calves –  2 min per

S/S/S:

Prep for WOD

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WOD:

WOD For Warriors “21 Guns”

21 min AMRAP

400m Run

21 Pushups

21 Box Jumps 24/20

15 Burpees

9 Pullups

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Scaling Options:

400m run — 500m row

Push ups – on knees

BJ – 20/16

Pull ups – ring rows x 2

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Xtra:

Recover

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 20 Apr

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WOD:

EMOM for 16 Min:

Odd: 10 Cal row

Even: 15 Wall Balls

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Scaling Options:

None. If you don’t reach goal in the minute, finish required reps, then rest until next min called

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Xtra:

Reverse Hypers – 3 x 15