S/S/S:
Box Jump technique
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WOD:
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jump Overs 24/20
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Scaling Options:
Box height
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Xtra:
Video courtesy of Steve Hoyles.
Archive for July, 2015
S/S/S:
Deadlift
5, 5, 5+
add 5-10 from 6 July
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WOD:
5 RFT of:
5 Goblet Squats (1.5/1 pood)
50m Left Arm Suitcase Carry
5 Right Arm KB Snatch
5 Left Arm KB Snatch
50m Right Arm Suitcase Carry
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Scaling Options:
Kettlebell by weight
.
Xtra:
None
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.
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S/S/S:
Prep for WOD
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WOD:
“Bruck”
4 Rounds For time:
400m Run
24 Back Squats (185/125)
24 Jerks (135/95)
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Scaling Options:
Run – 500m row
Back Squat – shoot for 50% of 1RM
Jerk – shoot for 50% of 1RM
.
Xtra:
Partner tabata roll out (One partner rolls while the other partner applies extra pressure. Do entire body, tabata-style, then switch positions)
Banded hamstring stretch x 2 min per
Wrapping up this week of tributes to the incredible coaches we’re losing, is the one and only Sanchez. Coach Homar Sanchez has been yelling at us all and cranking his death metal music up to 11 for 3 years. The strange thing is, we’re all going to miss his crazy way of motivating us. Best of luck in SoCal Homar! CAN!
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S/S/S:
Reverse Hypers – 4 x 15
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Video courtesy of Rogue Fitness.
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WOD:
3 RFT of:
10 Deadlift 225/155
10 Cal Row
10 Burpee over Rower
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Scaling Options:
Deadlift – Shoot for 65-70% of 1RM
.
Xtra:
Goat work – Pick a goat and spend 15 min on it. (A goat is a movement that you know you are not good at.)
Hang from pull up bar – accumulate 4 min of hang time
You may have seen him around, beasting every WOD. Unfortunately, some good things must come to an end. Coach Thatcher Cardon will join the list of tremendous athletes and outstanding leaders to leave us much too soon. Best of luck in your new assignment sir! CAN!
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S/S/S:
Bench Press
5, 5, 5+
add 2-5# from 29 June
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WOD:
“Lizzie”
12, 9, 6, 3
Power Cleans (185/130)
Ring Dips
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Scaling Options:
Power Cleans – Shoot for 70% of 1RM
Ring Dips – stationary/ box dip
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Xtra:
Door stretch x 2 min per
Tricep mash x 3 min per
Pull-Up Training:
5 rds
4 x Ecc Pull-ups @BW
Rest: 60
Coach David “Salt” Bacot is another outstanding individual that privileged us with his personality and leadership. Best of luck sir! CAN!
Picture courtesy of Bryan Holm.
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S/S/S:
Mobility work
-Band Pull Aparts
3 X 10 each variation
-Super Squat Hip Sequence
-Empty bar ankle stretch
http://www.youtube.com/watch?v=8Tmr9zYlENQ
Video courtesy of CrossFitChicago.
Video courtesy of MobilityWOD.
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WOD:
12 Min AMRAP
– 3 Power Snatch 155/95
– 15 Wall Ball 20/14
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Scaling Options:
Power Snatch – 80% of 1RM
WB – 14/12
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Xtra:
HS Walk – 10 min to set a PR on distance
Banded shoulder stretch – 3 min per
Today’s farewell shout out goes to Coach Haylle Lawrence. She’s already headed to the Academy for bigger and better things. Good luck Haylle! CAN!
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The field house has been exceptionally hot. Please remember to stay hydrated!
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S/S/S:
Front Squat
5, 5, 5+
add 5-10 from 22 June
.
WOD:
EMOM for 15 min:
Min 1 – 5 C2B Pull ups
Min 2 – 10 V-ups
Min 3 – 20 Double unders
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Scaling Options:
C2B – Chin above/ring row
V-Ups – Bent leg v-up/BF sit up
DU – 2:1 Singles
.
Xtra:
Tabata plank for 8 rounds
Couch stretch x 3 min per leg
Pull-Up Training:
5 rds
4 x Ecc Pull-ups @BW
Rest: 60
Some of TOTFs coaches spent their weekend expanding their knowledge of the Olympic lifts in a seminar with one of the greatest. Here’s Coach Kim and Coach Carl representing with the one and only Dmitry Klokov.
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Check out the morning class throwin down!
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PCS season is in full swing. Which means we’re saying goodbye to some tremendous coaches, athletes, and just all around good people. Coach Brian Haggerty is already in training for his next command. We miss you already Brian. CAN!
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S/S/S:
4 Sets of “Flying 40’s”
Sprint is 100m total
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WOD:
Team Tire Flip WOD (Teams of 2 or 3):
For Time:
25 Tire Flips
25 Burpee Tire Jump throughs
25 Sledge Hammer strikes
200m Run
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Scaling Options:
Use lighter tire
Step through the tire
250m Row
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Xtra:
Video courtesy of Rogue Fitness.
CrossFit Team Offutt Tactical Fitness 