S/S/S:
Back Squat
5,5,5+
add 5lbs from 18 June
WOD:
2 Rounds For Time
1 Lap (.4 mile) walk carrying KB on chest
(if weight drops below chest…stop and perform 10 Air Squats)
30 Alt KB Snatches 1.5/1
Scaling Options:
KB (1/.5)
Archive for June, 2015
If you haven’t already checked it out, here is CF TOTF making headlines. CAN!
http://www.omaha.com/news/military/offutt/team-offutt-tactical-fitness-games/collection_20716406-1436-11e5-b6fb-cba75edf7c4e.html
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S/S/S:
Prep for WOD.
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WOD:
18 Thrusters 95/65
9 Box Jumps 24/20
12 Thrusters 95/65
6 Box Jumps 24/20
6 Thrusters 95/65
3 Box Jumps 24/20
1 Mile Run
3 Box Jumps 24/20
6 Thrusters 95/65
6 Box Jumps 24/20
12 Thrusters 95/65
9 Box Jumps 24/20
18 Thrusters 95/65
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Scaling Options:
Thrusters: 75/55
Box Jumps: 20/16
Run: Cut down the distance as needed or 2k row
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Xtra:
Sit on floor with legs out straight
Use empty bar to mash quads – 3 min per leg
Put 2 ½ plates on same bar, mash heel cord and calf area, 3 min per side
We’ve added all of Bryan Holm’s photos to a page here on the site. See above.
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S/S/S:
Bench Press
5, 5, 5+
Add 2-5 lbs from 15 June
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WOD:
3 RFT
20 Pushups
20 Squats
20 Burpees
20 Pullups
20 Pistols
3 Min Rest
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Scaling Options:
Push ups: on knees on up motion
Squats: to range of motion
Pull ups: Body ring row
Pistols: banded or to box
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Xtra:
Ring Dip Hell
3 Rounds:
30 sec hold at top of ring dip
5 sec negative
30 hold at bottom of ring dip
1 Min rest
Picture courtesy of Iron Cross Athletics.
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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
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S/S/S:
Snatch Balance
2,2,2,2
(Increase weight per round)
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WOD:
“Randy”
For Time: 75 Snatches (75/55)
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Scaling Options:
Scale weight as needed
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Xtra:
Shoulder mobility x 5 min per side
Elizabeth Gregory lifting stones at Summer Showdown 2. CAN!
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S/S/S:
Set PR on 500M row
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WOD:
“Sgt. Slaughter” *See notes)
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)
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Scaling Options:
Row in intervals of 65M, 125M, 225M
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Xtra:
Heel cord mash – 3 min per
Pigeon pose x 2 min per leg
Oly wall stretch x 2 min per leg
CF TOTF athlete Kayla Hardiman jumpin’ around at Summer Showdown 2. CAN!
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Picture courtesy of Bryan Holm.
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S/S/S:
Deadlift
5, 5, 5+
add 5-10 from 12 June
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WOD:
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Video courtesy of CrossFit HQ.
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CF Open 11.3 (see notes)
5 Min AMRAP:
Squat Clean (165/110)
Jerk (165/110)
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Scaling Options:
Squat Clean – 145/100, 135/95.
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Xtra:
3 Rounds for quality:
25 Stiff leg Deadlift (185/130)
Ab mat Situps (10)
Hang from Pull up rig – 3 min
CF TOTF Athlete Adam Tripp movin’ some weight at Summer Showdown 2. CAN!
Picture courtesy of Bryan Holm.
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S/S/S:
Muscle Up technique
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Video courtesy of Freestyle Connection.
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WOD:
For Time:
30 Muscle Ups
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Scaling Options:
MU – burpee kipping pull up
If unable, then 2 X dip/pull ups
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Xtra:
OH walking lunge w/barbell – 4 X 30’ (up weight ea round)
CF TOTF Athlete Kim Dewitt gettin’ after it at Summer Showdown 2. Congrats on taking 3rd place in the Master’s Women division!
Picture courtesy of Bryan Holm.
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S/S/S:
Strict Press
5,5,5+
add 5 lbs from 10 June
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WOD:
EMOM for 12 Min
2 Press @ 75% of last set of 5
5 Strict T2B
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Scaling Options:
Strict T2B – Strict K2E
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Xtra:
Farmer carry 4 X 100M (50M down and back)(increase weight each set)
GHRs – 3 X 10 (use band if needed)
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Video courtesy of Top Line Gym.
Congrats to CF TOTF athlete Mimi for her second place finish in the Sx division at the Summer Showdown 2! CAN!
Picture courtesy of Bryan Holm.
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S/S/S:
Front Squat
5, 5, 5+
add 5-10 from 8 June
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WOD:
3 RFT:
15 Ring Dips
30 Ab Mat Sit Ups
45 KBS (53/35)
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Scaling Options:
Ring dips – stationary dips, or box dips
Ab Mat SU – crunches
KBS – 35/20
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Xtra:
Deficit HSPU work – 5 min.
Tricep mash – 2 min per arm
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
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S/S/S:
Prep for WOD
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WOD:
“ADAMBROWN”
Two rounds for time of:
24 Deadlift (295/205)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Bench press (195/140)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Clean (145/100)
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Scaling Options:
Weight as needed
Box jumps to height
Wall balls as needed
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CrossFit Team Offutt Tactical Fitness 