CrossFit Team Offutt Tactical Fitness

Musical med-balls as a warm-up today. Should be a fun way to start the workout.

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Video courtesy of Team CrossFit Krav Maga.

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Picture courtesy of CrossFit HQ.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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S/S/S:

Prep for WOD

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WOD:

McGhee

30 Min AMRAP

5 Deadlift (275/185)

13 Push up

9 Box jump (24/20)

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Scaling Options:

Weight as needed,

Box height as needed

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Xtra:

Tabata Roll out whole body and relax

Banded hamstring stretch x 2 min per

S/S/S:

Back Squat

5,5,5+

add 5lbs from 1 July

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WOD:

Row 5K – 25 Min time cap

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Scaling Options:

None

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Xtra:

Seated box jumps – 4 x 4 (increase height each set)

Couch Stretch x 3 min per leg

Banded hamstring stretch x 2 min per

Don’t forget to join us for lunch at Famous Dave’s in Bellevue today at 1130. We’re saying farewell to Coaches Haylle Lawrence and Homar Sanchez.

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S/S/S:

Clean Technique

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WOD:

Clean (full)

2,2,2,2,2

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Scaling Options:

None

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Xtra:

Olympic wall stretch

Video courtesy of paradisocrossfit.

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S/S/S:

Strict Press

5, 5, 5+

Add 2-5# from 23 June

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WOD:

3 RFT of:

400 m Farmers Carry (70/40)

30 Air Squats

20 DB Thrusters (with  Farmers Carry DB)

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Scaling Options:

Run – 200 m

Weight as needed (up or down)  May use KB or DB

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Xtra:

Roll out forearms – 2 min per

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Video courtesy of jjaimedc.

Video courtesy of CrossFitCVILLE.

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S/S/S:

Pull up Technique

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WOD:

5 min AMRAP of Double-unders

1 min rest

5 min AMRAP of:

-5 Pull ups

-5 Ring Dips

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Scaling Options:

None for double-unders

Pull Ups – Ring rows

Ring Dips – Stationary Dips, if that won’t work, go to box dips, then bench dips

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Xtra:

3 x 5 strict pull ups

LAX ball to upper back (2 min)

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Coach Brian Haggerty representing TOTF at CrossFit Balance while in Washington, D.C. CAN!

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 25 June

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WOD:

EMOM x 15

 Min 1:  10 KB Snatch (1.5/1)

 Min 2:  :40 sec Hollow Hold

 Min 3:  10 Strict TTB

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Scaling Options:

1.0/.75 or as needed

T2B – K2E, still strict

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Xtra:

5 x 3 deadlift pulls from the rack/jerk blocks (or stack 45’s).

Put bar just below the knee, and complete a deadlift.

Happy Independence Day CF TOTF family and friends!

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S/S/S:

Prep for WOD.

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WOD:

“Stars & Stripes”

Partner WOD (One person working at a time)

4 Rounds For Time:

50 Cleans 135/95

50 Box Jumps 24/20″

500m Row

50 V-ups

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Scaling Options:

Cleans – Scale weight as necessary

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Xtra:

Wish everyone in the box Happy 4^th of July

Due to the federal holiday, there will only be one open class tomorrow @ 0900. Everyone have a fun and safe Independence Day!

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S/S/S:

Front Rack Bulgarian Split squat

3 X 12 (6 per leg)

5 Air Squats between switching legs

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WOD:

EMOM for 20 Min

Odd: 1 Snatch @ 80% of 1RM

Even: 2 Clean & Jerk with same weight

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Scaling Options:

75% of 1RM

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Xtra:

50 hollow rocks

50 back extensions (Break up as needed)

Oly Wall Stretch x 5 min

EMOM during – straighten legs for 5 seconds

http://www.youtube.com/watch?v=yVkMzEXChLc

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Video courtesy of decentrowingdotcom.

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S/S/S:

Row Technique

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WOD:

2 x 2000m Row

1000m @ 24spm

500m @ 26spm

250m @ 28 spm

250m @ 30 spm

Rest 2 min

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Scaling Options:

None.

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Xtra:

5 Rounds, Not For Time:

5 Strict C2B pull ups

15 GHD Sit Ups