CrossFit Team Offutt Tactical Fitness

Happy Halloween everyone!

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S/S/S:

Prep for WOD

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WOD:

“Pumpkin Pass” *

Teams Of Two

Cash In: 200m Run w/med ball (both partners must be in contact w/med ball)

4 RFT- Partner WOD

12 Squats & Pass w/ med ball over power rack (6 squats each)

10 Overhead Squat & Pass w/ ball over rack (5 each)

8 Over-the-Shoulder w/ ball (4 each)

Cash Out: 200m Run w/med ball (both partners must be in contact w/med ball)

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Scaling Options:

Medicine ball weight as needed.

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Xtra:

Get home to hand out some goodies to all the ghosts and ghouls.

S/S/S:

Prep for WOD

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WOD:

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

Compare to 20120926

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Scaling Options:

Cleans – as needed

Ring Dips – stationary dips/box dips

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Xtra:

C2B Pull Up Ladder:

1,2,3,4,5,6,7,8,9,10 Unbroken reps, not for time.

(Rest as needed between sets)

Hand care

S/S/S:

Turkish Get-ups

Video courtesy of CrossFit HQ.

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WOD:

16 Min E2MOM

4 Alternating KB Turkish Get-ups (1.5/1 pd)

8 Box Jumps (24/20)

16 Goblet Squats (1.5/1 pd)

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Scaling Options:

KB for TGU – 1/.5

BJ – 20/16

Gblt Sq – 1/.5

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Xtra:

Yoke Walk – go end to end of matted area. Rest as needed.

(Try increasing weight each pass. Spend 15 min working.)

Couch stretch – 5 min per leg

Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Power Clean

3 x 5

Add 5 lbs from 10/12/15

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WOD:

7 RFT

12 KB Swings (1.5/1 pood)

9 Hang Power Cleans (115/75)

6 Sumo Deadlift High Pulls (115/75)

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Scaling Options:

KB – 1/.5

HPC – as needed

SDHP – as needed

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Xtra:

15-12-9 Burpee Facing Box Jump Overs, 24/20

150m Row after every round

S/S/S:

Strict Press

5,5,5+

Add weight from 9/29/15

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WOD:

4 RFT

400m Run

8 Clusters (165/115)

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Scaling Options:

Run – 500m row

Clusters – as needed

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Xtra:

Lacrosse mash on shoulder – 5 min per side

Heel cord mash – 5 min per leg

Congratulations to new CF TOTF coach Chris Daniels. He finished his Level 1 Trainer Course and will soon be coaching classes. CAN!!!

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S/S/S:

Prep for WOD.

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WOD:

Partner WOD

Row 5K

One partner rows, other partner holds

KB in One hand OH (35/20).

(Rowing stops if KB drops to shoulder or lower.

Split as needed.)

Video courtesy of CrossFit HQ.

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Scaling Options:

KB – 25/15

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Xtra:

Dead Lift 10-8-6-4-2, Climbing

(rest as needed between sets. Goal is to increase weight ea set)

GHD Back Ext – 3 x 12

Video courtesy of Rogue Fitness.

Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Triple Unders

DONE AFTER WOD

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WOD:

13 min AMRAP:

15 WB(20/14)

30 DU

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Scaling Options:

WB – 14/12

DU – 2:1 SU ratio w/10 min DU practice after WOD

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Xtra:

Weighted strict pull ups 4 x 5 (Increase weight per set)

Heel cord mash

Video courtesy of 77 Fitness and Performance.

S/S/S:

Overhead Squat Technique, work up to WOD weight

Video courtesy of CrossFit HQ.

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WOD:

“Nancy”

5 Rnds

400m Run

15 OHS (95/65)

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Scaling Options:

Run – Row 500m

OHS – weight as needed

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Xtra:

Snatch balance w/3 sec hold at bottom of OHS 1,1,1,1,1,1,1

Focus on technique over weight

Bully stretch x2 min per arm

S/S/S:

Deadlift

5, 5, 5+

Add weight from 10/2/15

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WOD:

For time

40 Cal Row

30 KB Swings (53/35)

20 T2B

10 Thrusters (155/110)

20 T2B

30 KB Swings (53/35)

40 Cal row

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Scaling Options:

KBS – 35/25

T2B – K2E, Lying T2B

Thruster – 135/95

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Xtra:

Reverse Hypers – 4 x 15 (go a little heavier than last time)

Tabata roll out whole body x 2

 Big shout out to CF TOTF athlete Bobby Smith. Great work representing all of us at the Festivus Games hosted by Unrelenting CrossFit. CAN!!!

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S/S/S:

Mash Party-

Shoulders/Triceps

Lats

Quads

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WOD:

14 EMOM

Odd – 5 Hang Power Snatch (95/65)

Even – 10 C2B Pull Ups

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Scaling Options:

HPS – as needed

C2B – Chin above pull up/ring row

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Xtra:

DB shoulder retraction (Light weight 3 x 20 per arm)

Video courtesy of Strong And Lean.

Timed 750m row