CrossFit Team Offutt Tactical Fitness

S/S/S:

Standing Reverse Hypers

3 x 5

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WOD:

10,000 /8,000 Pound Deadlift

(Pick a weight and try to stick with it. Lift it until you exceed the goal total weight.)

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Scaling Options:

8000/6000 total.

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Xtra:

Reverse Hypers

3 x 10

Video courtesy of CrossFit HQ.

S/S/S:

Back Squat

5,5,5+

Increase weight from 18 Nov.

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WOD:

For Time:

250m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

250m row

10 pull-ups

20 push-ups

30 sit-ups

40 squats

250m row

(25 Minute Cut Off)

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Scaling Options:

250m Row – 200m run

Air Squats – To ROM

Push Ups – off a bench or box

Pull ups – Ring Rows

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Xtra:

5 x 5

Negative Pull-ups

5 second pause between reps

60 seconds between sets

pic courtesy of NR Today

With friends and family visiting for Thanksgiving, today is a perfect day to bring them in to not only work off those plates of great food, but introduce them to the greatest CrossFit Community in the DoD!

Community WOD:

“The Med Ball that Won’t Go Away”

Teams of 2 complete the following
for time:
-50 partner wall balls (toss the
med ball up to touch line and
caught by other athlete)
-25 ten meter shuttle runs w/med
ball (partners trade off each sprint
until all are completed)
-50 partner plank burpees*
partners can split anyway they
desire
-25 med ball situps with toss
(partner toss between each other)
-400m run Cash Out (partners must
stay together)

For plank burpees (video courtesy of Kaiafit)…

Scaling Options:

Any med ball can be used,
ranging from 8 to 30 lbs.

X-tra:

Go to soccer pitch and with partner heave med ball
backwards overhead down length of field. Do this for
time, one partner throwing med ball to other end and
back, handing off to the other partner who also completes one there-and-back.
Race the other teams.
Can be done in a head-to-head bracket format if space is tight.

Seeding based off of WOD finish times.

NOTE: Do not hit the walls, plexiglass or other people with the med balls. If the soccer pitch is taken and the weather is nice, move to the parking lot and eyeball the distances.

Time to work off that Turkey!

WOD:

12 Days of Thankfulness”
1 – 200m Run
2 Chin ups
3 Thrusters 95/65
4 Burpee box jumps 24/20
5 Handstand Push Ups
6 Pull Ups
7 Kettlebell Swings 53#/35#
8 1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35
9 Toe2Bars
10 Walking KB lunges 53/35
11 Dips
12 Burpee Over Bar

This is done like the 12 days of Christmas song, so you do 200M run, then 2 chin ups, 200m run, then 3 thrusters, 2 chin ups, 200m Run, then 4 burpee box jumps, 3 thrusters, 2 chin ups, 200m run, etc.. until you finish the last round that starts w/12 burpee over bar and ends with a 200m run
40min time cap
Score is time or highest round completed

Scaling Options:

100m run: 125m row

Thrusters: 65/45; 45/25

HSPU: Do one of the following…

-AbMat(s) under head;

-pike using box

-heavy DB shoulder press

-KB: 35/25; 25/15

TTB: Knee2Elbow, or laying Toe2Bar

X-tra:

Pick two tight areas and spend at least ten minutes total on mobility work on those locations.

Everyone have a safe and Happy Thanksgiving!

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S/S/S:

Thanksgiving

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WOD:

@ Home – 20 minutes of anything that gets the heart racing (watching football, the Macy’s parade, watch Cops…)

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Scaling Options:

Don’t go up for seconds or thirds.

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Xtra:

Go up for seconds or thirds.

We hope everyone is getting excited for Thanksgiving tomorrow. Don’t forget to help spread the word about our competition on January 16th. We still have plenty of team spots available.

S/S/S:

Strict Press

5, 5, 5+

Add 5 lbs from 12 Nov.

Video courtesy of CrossFit Coorparoo.

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WOD:

2-4-6-8-10-12-14-16-18-20

Toes to Bar (T2B)

Goblet Squat (53/35)

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Scaling Options:

T2B – KTE; Leg levers to rack

Goblet Squat – 35/25; 25/15; etc.

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Xtra:

3 rounds (note for time) of:

30 sec L-sit hold

60 sec hang from pull-up bar

S/S/S:

Oly

Pause Snatch (3 sec hold at knee)

5 x 2

75% of highest weight used 20 Nov.

Video courtesy of Catalyst Athletics.

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WOD:

3 RFT:

15 Power Cleans (135/95)

30 Box Jump Overs (24/20)

60 Double Unders

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Scaling Options:

PC: 95/65

BJO: 20/small box

DU: 180 SU/round

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Xtra:

If you don’t have DU, DU work for 10 minutes.

If you do have DU, find max height box jump.

Practice safely.

S/S/S:

Front Squat

5,5,5+

Add 5-10 lb from 10 Nov.

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WOD:

E3MOM for 15 Min

100m shuttle run

Max reps KB Swing – (70/53)

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Scaling Options:

KB: 53/35; 35/25; etc.

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Xtra:

AMRAP 6 Min

9 GHD Sit-ups

5 DB G2O (50/35)

2 Rope Climb

S/S/S:

Pull up skill work.

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WOD:

Partner “Chelsea”*

EMOM for 30min:

5 pullups

10 pushups

15 squats

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Scaling Options:

Pull ups – ring rows

Push ups – off box or bench

Squats – to range of motion

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Xtra:

Last person planking

S/S/S:

Prep for WOD

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WOD:

Oly Fun:

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Video courtesy of CrossFit HQ.

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Scaling Options:

None

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Xtra:

10 min working….

Deficit HSPU (45/25 plates per side)