CrossFit Team Offutt Tactical Fitness

Everyone have a fun and safe Labor Day Weekend!

.

S/S/S:

Prep for WOD.

.

WOD:

Community WoD #1

Teams of 2

4 Rounds for time of:

100m Run (Partner 1)

15 KB Swings (Partner 2)

20 Box Jumps (alt)

20 Med ball sit-ups (alt)

Partners rotate on Run and swings each round.

.

Scaling Options:

Scale up weight/reps on KB Swings if desired

Scale up run to 200m if desired

.

Xtra:

Rope climb technique (time permitting)

The afternoon class was gettin’ it in yesterday! In the blazin’ hot sun. CAN!

.

S/S/S:

Press

5,5,5+

Add weight based on 18 Aug

.

WOD:

For Time:

100 Double Unders Cash In, then…

3 RFT

21 Air Squats

15 Push-ups

9 Deadlifts 255#

.

Scaling Options:

DU: 2:1 SU ratio with 10 min DU practice after WOD

AS – to target

PU – PU off bench or box

.

Xtra:

Tabata Roll out (20 on 10 off) of:

Left Ham/Right Ham/Left Quad/Right Quad

Congratulations and welcome to CF TOTF’s newest athletes! CAN!

.

S/S/S:

Demo Tire Flips

.

WOD:

Team WOD

Teams of 2-3

6 RFT

100m Tire Flips (outside Door to Door)

200m Sprint (back to door and back to tire)

.

Scaling Options:

Tire size.

.

Xtra:

Forearm Mash x 2 min per arm