CrossFit Team Offutt Tactical Fitness

S/S/S:

Pull-ups – 3 x max reps
1 – strict
1 – kipping
1 – butterfly

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WOD:

2 min max rep Air Squat

2 min rest

1 min max rep push up

1 min rest

1 min max rep push up

2 min rest

2 min max rep Air Squat

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Scaling Options:

Air Squat – to a target

Push Ups – off a bench or box

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Xtra:

4 x 10 Strict Ring Dips

Tricep mash – 2 min per

Roll out lats, 1 min per

Coach Mark Peterson trying to mimic the Eiffel Tower. Representing worldwide! CAN!

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S/S/S:

Press

5,5,5+ @ 75% of new 1RM

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WOD:

10 min AMRAP

20 double KB swings

15 double KB cleans

10 double KB press

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Scaling Options:

None.

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Xtra:

Shrugs 3 x 10 (up weight per set)

3 x 10 Back Extension

S/S/S:

Box deadlifts

5 x 5

Video courtesy of Juggernaut Training Systems.

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WOD:

Clean 2, 2, 2, 2, 2, 2

Increase weight each set

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Scaling Options:

None.

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Xtra:

Reverse hypers 4 x 15

Pigeon pose on 30” box – 1 min per side

Video courtesy of Rogue Fitness.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

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S/S/S:

Prep for WOD.

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WOD:

“Carse “

21-18-15-12-9-6-3 of:

(Start each round with 50m bear crawl)

Squat clean (95/65)

Double unders

Deadlift (185/130)

Box jump 24/20

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Scaling Options:

Clean – adjust weight as needed

DU: 2:1 Singles w/10 min DU practice AFTER WOD

Deadlift – adjust as needed

Box Jumps – 20/16

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Xtra:

Couch stretch – 2 min per

Banded hamstring stretch – 2 min per

Banded hip stretch – 2 min per

S/S/S:

T2B technique

Video courtesy of CrossFit HQ.

“Pray to the muscle up gods” drill

Video courtesy of Barbell Shrugged.  1:50 to 3:20 mark for the Muscle Up drill

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WOD:

“Gymnasty”

5 RFT of:

5 Muscle Ups

10 Box jump overs 30/24

15 T2B

25m bear crawl

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Scaling Options:

MU – Burpee to Kipping Pull Up/Banded MU transition

BJOs – 24/20

T2B = K2E or knees above waist

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Xtra:

False grip pull ups (strict) 3 x 5

Heel cord mash – 2 min per

Video courtesy of Gymnastics WOD.  Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

S/S/S

Warm up sets for Olympic Lifts.

Video courtesy of Corey Pitsillidi.

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Video courtesy of The LabGym.

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WOD:

Olympic plus total

3 attempts to find 1rm

Press – from the rack

Snatch

Clean and jerk

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Scaling Options:

None.

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Xtra:

Oly wall stretch – 3 min

Banded OH stretch – 2 min per

S/S/S:

Deadlift – spend 15 minutes going over deadlift technique

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WOD:

EMOM for 9 Min:

4 Deadlift @ 315/255

4 Hand stand push up

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Scaling Options:

Deadlift – Weight down to what you can do 18 times unbroken

HSPU – two mats under head or seated dumbbell press as heavy as possible

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Xtra:

Reverse Hypers – 4 x 12

Hang from pull up bar – 2 min

We saw some big numbers on the board today. Way to go on the Power Lifting Total CF TOTF warriors! CAN! 

Now let’s all get ready for some birthday burpees in honor of Coach Kim! Happy Birthday Lady Grape!

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S/S/S:

3 sets max rep strict pull up

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WOD:

For Time:

400m Run

45 Back Squats 95/65

400m Run

30 Front Squats 95/65

400m Run

15 OHS 95/65

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Scaling Options:

500m row for 400m run

Squat weight – scale as needed

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Xtra:

Pendlay Row 3 X 12

Video courtesy of Glenn Pendlay video channel.

Pigeon pose on 30” box 2 X 1 min per leg

S/S/S:

Warm up sets for Power Lifts.

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WOD:

Power Total

3 attempts to find 1rm

Squat, bench, deadlift

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Scaling Options:

None

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Xtra:

Tabata whole body roll out as a class

Apologies for the late WOD post everyone!

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.  For those who hit DLs yesterday, make sure their backs are nice and loose prior to WOD.

Picture courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

Sham

7 RFT of:

11 Deadlifts (body weight)

100m sprint

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Scaling Options:

Deadlift – 75% of Bodyweight

Sprint – 125m row sprint

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Xtra:

Fran (21/15/9 thruster (95) pull up) JUST KIDDING!!!

Roll out posterior chain

Hang from pull up bar 3 min total.

Heel cord mash, 2 min per side