CrossFit Team Offutt Tactical Fitness

S/S/S:

Handstand Push-ups

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WOD:

For Time:

20 Alt. Pistols

15 Burpees

10 HSPU

5 Bear Complex (135/95)

10 HSPU

15 Burpees

20 Alt. Pistols

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Scaling Options:

Pistols – band, plate under heel, butt to box, counterweight

HSPU – ab mat, standing DB press

Bear Complex – scale weight as needed

Scale reps if nec.

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Xtra:

Seated weighted pulls with Straps and 45#, go length of the mats x 2

S/S/S:

Snatch 3 x 5

75% of max weight on 9/24/15 or 65% of 1RM

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Videos courtesy of CrossFit Weightlifting Trainers Course.

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WOD:

For time:

3-6-9-9-6-3

Hang Power Snatch (115/95)

Deadlift (115/95)

Bar Facing Burpees

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Scaling Options:

Snatch- 95/65, 75/45

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Xtra:

Find 2RM (1/arm) barbell Turkish Get Ups (TGU)

Video courtesy of MobilityWOD.

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S/S/S:

Back Squat

5,5,5+

Add weight from 9/21/15

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WOD:

7 RFT

7 Back Squats (@75% of GSLP)

7 V-Ups

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Scaling Options:

V-Ups – Leg Raises

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Xtra:

“Last Man Hanging” – Bar hang competition: all start at same time; only hands can touch bar (adjustments allowed); out whenever touch ground

TOTF Athletes Trey, Marissa, and Mike represented CF TOTF today at he 5K today to benefit Breast Cancer Awareness. Nicely done! CAN!!!

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

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Also, don’t forget to register for the Festivus Games coming up on Oct 17 at Unrelenting CrossFit in Papillion. At Festivus Games it’s not necessary to scale the events. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift..just how much? Registration is available online here.

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S/S/S:

Prep for WOD.

Burpee technique.

Video courtesy of CrossFit HQ.

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WOD:

Community WoD #5

Cash In: 200 Jump Rope (Up Scale to 100 DU)

3 RFT of:

10 Push Press (light/mod)

10 Walking Lunge

10 Burpee Broad Jump

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Scaling Options:

Walking lunge – if physically can’t do it, take one step, do an air squat, take a step, do an air squat.  Do for total of 10 steps

BBJ – Burpee 3 step walk (only for folks with jumping issues)

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Xtra:

Introduce yourself to someone new.  Help grow our community!

We saw some awesome Grace times today! Great work! 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:

Deadlift

5,5,5+

Add weight based on 16 Aug

Video courtesy of Kelly Starret/mobilityWOD.

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WOD:

10! (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

Wall Ball (20/14)

HRPU

Compare to your on-ramp score

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Scaling Options:

WB – 14/12 or lower target

HRPU – knees on the way up

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Xtra:

Reverse Hypers – 4 x 25 – go light

Sink stretch* – try to sit in stretch 20 sec at a time x 5

Video courtesy of CrossFitCVILLE.