CrossFit Team Offutt Tactical Fitness

S/S/S:

Prep for WOD

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WOD:

In conjunction Team RWB’s “WOD With Warriors”  program, we will be running a special early Veterans Day WOD…..

“Armistice”

9 minute AMRAP (As many rounds as possible)

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*Add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (24”/20”)

100-meter sprint

22 pushup

22 box jumps

100-meter sprint

33 pushup

33 box jumps

*Add 11 to the pushups and box jumps for each round

Video and pic courtesy of Team RWB.

What is WOD with Warriors?
WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

Our Goals

1. To help people remember and observe Veterans Day in a respectful, reflecting, meaningful way.
2. To provide an opportunity for veterans to connect to members of their community through functional fitness.

If you would like to donate to their cause, click on the picture above or right here.

 

About Armistice – Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veterans Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

 

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Scaling Options:

Sit ups – Feet anchored

Air Squats – To range of motion

100M Sprint – 125M Row sprint

Push Up – Push up off bench or box

Box Jump – 20/16

 

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Xtra:

Roll out everything.  Shake a Vet’s hand

S/S/S:

Bench Press

5-5-5+

Add 5 from Oct 9, 2015

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WOD:

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

 40 Burpees

 75/45 pound Snatch, 30 reps

 30 Burpees

 135/75 pound Snatch, 30 reps

 20 Burpees

 165/100 pound Snatch, 30 reps

 10 burpees

 210/120 pound Snatch, as many reps as possible

 

To relive the excitement of when this one was released (video courtesy of the CrossFit Games)

 

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Scaling Options:

Set Snatch no more than your 10 Rep Max and maintain for each set.

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Xtra:

Roll out quads and hamstrings.

S/S/S:

Pistol Progression

Video courtesy of Freestyle Connection.

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WOD:

18 EMOM

Odd – 6 Alternating Pistols

Even – 6 Alternating KB Snatch (53/35)

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Scaling Options:

Banded Pistol out of rack

KB By weight

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Xtra:

3 Rounds Not For time:

5 Muscle Ups

30 Shoulder Taps

5 Seated (20) box jump (24/30)

Doorway stretch 3 x 1 min

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+

from 21 Oct 2015

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WOD:

3 Rounds For Time

5 Weighted Pull-ups

5 Burpees over Box (30/24)

50 Double Unders

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Scaling Options:

Pull-up (dead hang, kipping, banded)

Burpee by height

DU – Singles 2:1

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Xtra:

Reverse Hyper – 4 x 12

Supine ring rows w/false grip – 3 x 15

S/S/S:

Snatch Balance and Snatch Drop Drills

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WOD:

Snatch

5-5-3-3-3-2-2-2-2

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Scaling Options:

None.

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Xtra:

Pendlay Row – 4 x 8

Video courtesy of Glenn Pendlay video channel.

Back Extensions on GHD – 4 x 15

S/S/S:

Back Squat

5-5-5+

from 5 Oct 2015

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WOD:

15 Min AMRAP

5 Back Squat (50% from GSLP)

20 BF Sit-ups

200m Run

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Scaling Options:

BS – If form is terrible, drop to 40% or lower

BF Sit Ups – feet-anchored sit ups

200m Run – 250m row

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Xtra:

Weighted chins 5 x 3 with a 2 sec pause at top and bottom

Banded hip stretch – spend 10 min