CrossFit Team Offutt Tactical Fitness

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, GA, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.  He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Photo courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD.

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WOD:

“Alexander”

5 Rounds:

31 Back Squats (135/95)

12 Power Cleans (185/130)

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Scaling Options:

Scale weight as necessary.

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Xtra:

Roll it out if it’s sore.

S/S/S:

Deadlift

5, 5, 5+

add 5-10 lbs from 20 July

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WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Freestyle Connection.

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Scaling Options:

Supine RR = Ring Row

Pushup = Knee Push Up

DU = 2:1 Singles

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Xtra:

Reverse Hyper – No weight 3 x 10

S/S/S:

Seated Box Jump

Set Max height

Review Goblet Squat, KB Thrusters, and KB OH Walking Lunge

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WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

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Scaling Options:

Adjust KB weight as needed for all movements

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ Body Weight

Rest 60 sec

Huge congrats to Omaha’s own (and friend to TOTF) Stacie Tovar in her 11th place finish at the CrossFit Games.  Always an inspiration to all!

Pics courtesy of CrossFit Games.

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 16 July

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WOD:

EMOM x 8:

3 Squat Cleans

Weight determined by athlete

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Scaling Options:

None.

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Xtra:

Either Eccentric Pull-up work for the week or…

Empty Bar Jerk foot work

S/S/S:

Prep for WOD

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WOD:

SQT:

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

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Scaling Options:

Adjust snatch weight as needed

Video courtesy of The CrossFit Games.  If you didn’t get a chance to watch the Teens and Masters perform this WOD during the Games, give it a watch.  Great seeing the future of the sport and living proof that fitness can happen at any age!

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ BW

Rest 60 sec

S/S/S:

Front Squat

5,5,5+

add 5 lbs from 14July

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WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

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Scaling Options:

Strict PU = Kipping = Banded

Strict HSPU = Kipping HSPU = Piked on box

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Xtra:

Either Eccentric work for the week or…

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Picture and memoir courtesy of CrossFit HQ.

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S/S/S:

Thruster Prep

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WOD:

Marco

3 RFT of:

21 Pullups

15 HSPU

9 Thruster (135/95)

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Scaling Options:

Pull-ups – Ring Rows

HSPU – Inverted to Negative (Pike pushups) – Heavy Seated DB Press

Thrusters by weight

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Xtra:

Foam roll out shoulders/back

Banded stretches for rotators

S/S/S:

Back Squat

5,5,5+

add 5 lbs from 10 July

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WOD:

TOTF Chipper:

Run 200 m

20 Wall Balls

15 Box Jumps

10 Thrusters (95/65)

15 KB Swing (1.5/1)

20 Burpees

200 Jump Rope Contacts

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Scaling Options:

Weight for Thrusters and Kettlebell swings as needed

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Xtra:

Foam roll out

Banded stretches

S/S/S:

Toes-2-Bar / Knees-2-Elbows Technique

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WOD:

3 RFT

75 DU

15 T2B

15 Push Press 135/95

Scaling Options:

DU-> 150 SU

T2B -> K2E -> Deadhang Knee raises -> Laying T2B

Push Press by weight

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Xtra:

Pull-Up Training Day 1.2:

5 Rounds

4x Ecc Pull-ups @BW

Rest: 60

S/S/S:

Strict Press

5, 5, 5+

Add 2-5# from 8 July

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WOD:

7 min AMRAP of:

7 Pull-ups or MU

7 Ring Dips

7 Air Squats

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Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

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Xtra:

None