CrossFit Team Offutt Tactical Fitness

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Picture and acknowledgements courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

“Daniel”

For Time:

50 Pull-ups

400 meter Run

21 Thrusters (95/65)

800 meter Run

21 Thrusters (95/65)

400 meter Run

50 Pull-ups

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Scaling Options:

Pull-Ups – Ring Rows

Run – Row for 400 m

Thrusters – Scale weight as necessary

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Xtra:

3 Rounds not for time:

12 GHD

6 GHR

Video courtesy of cdowgs.

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S/S/S:

15 minutes of snatch practice

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WOD:

7 min AMRAP of:

1 Snatch (95/65) with 2 Overhead Lunges (1 per leg)

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Scaling Options:

Adjust weight (up or down) based on ability

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Xtra:

L-sit on boxes or benches – 4 x max effort

Rest as needed

Congratulations to Team Offutt Tactical Fitness’ newest on-ramp graduates! Welcome athletes!

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 21 May

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WOD:

For Time:

1/1/2 to 15/15/30 of…

Pull-ups

Push-ups

Squats

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Scaling Options:

Start with 1 pull-up, 1 push-up, and 2 squats, then 2, pull, 2 push, 4 squat, then 3/3/6 and continue until 15/15/30

Pull-Ups – Scale to ring rows as needed.

Push-Ups – Scale to knees as needed

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Xtra:

Banded tricep stretch (2 min per side)

For time: 300 DUs

Video courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

2015 Regional Event 6

5 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups

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Scaling Options:

Time cap: Game competitors have 16 minutes, we will take 25 minutes.

C2B – Chin above

Strict – kipping.  If no go, then do deficit.  If no go, then seated press w/DBs (heavy)

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Xtra:

Neck mobility x 5 min

Roll out on side from shoulder/lat tie in to hip – slow pace x 20 passes per side

S/S/S:

15 minutes to develop towards a heavy hang power clean Triple

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WOD:

15 minute AMRAP:

2 Hang Power Clean

200 m Run

(Use weight from the Triple)

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Scaling Options:

Row 250 vice run

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Xtra:

3 x 5 Clean pulls (Start at WOD weight and go up)

Roll out forearms (lay PVC on box so you can lean into it)