CrossFit Team Offutt Tactical Fitness

Here are our Top Performers in the Scaled division. In First place Team Bang it Out, in Second place Team Alpha Bravo, and in Third place M.O.B. Well deserved victory by the athletes.

S/S/S

GSLP Press

5, 5, 5+ from 7 Jan

WOD

8 Min AMRAP

1 Muscle up

3 Deadlifts – 315/275

15 Box Jumps 30/24

SCALING OPTIONS

Banded Muscle up

Deadlifts 90% of 1RM

BJ – height as needed

XTRA WORK

Bulgarian Split  Squat in front rack

5X5

Here are your top athletes of Winter Warrior 2. First Place goes to Flexual Misconduct out of Crossfit Fit Farm, Second place went to Crossfit Omaha, and Third place went to 1211 Crossfit. Great performance by all the athletes.

S/S/S

GSLP Front Squat

5, 5, 5+ from 5 Jan

WOD

6 RFT – 14 Min CAP

185/135

5 cleans (full)

10 Front Squats

3 Push Press

SCALING OPTIONS

135/95

115/75

XTRA WORK

Muscle up ground drills

Here are the final standings after 5 workouts for Winter Warrior II. Congratulations to all the competitors on a job well done.

S/S/S

Skill Work

WOD

CrossFit Oly Total

3 attempts at

1RM Snatch

1 RM Clean and Jerk

Compare to 13Aug2015

Scaling Options

None

Xtra Work

3 sets max reps FALSE GRIP ring chest to ring pull ups

S/S/S

GSLP Bench

5, 5, 5+from 31 Dec

WOD

3 Rounds for time

75 Air Squats

50 BF Sit Ups

25 Push Ups

Scaling Options

BR Sit ups – feet anchored

Push Ups – off of a bench or box

Xtra Work

5 minutes max rep strict ring dips

S/S/S

Muscle Up – practice

Banded MU progression

WOD

Open WoD 13.1

18 Min AMRAP

150 Wall Balls

90 Double unders

30 Muscle ups

Scaling Options

WB – cut reps to 100, if too many, cut to 75

Pull ups and dips for MU

2:1 SU for DUs

Xtra Work

5 Minutes max reps Ring dips(kipping allowed)

Still looking for volunteers to help out with this great event. Email us here or message us on our Facebook if you are interested in helping out.

S/S/S

GSLP Deadlift

5, 5, 5+ from 30 Dec

WOD

Courtesy of Crossfit Rowing

Row 5K

Scaling Options

None

Xtra Work

3 sets 10 kipping ring dips

S/S/S

Oly – E2MOM

5, 5, 5, 5, 5 Push Jerk

Add weight each set

WOD

Courtesy of Crossfit HQ

5 RFT

10 Box Jump 24/20

20 Shoulder to overhead 75/55

30 Double unders

Scaling Options

BJs – 20/16

S2OH 65/45

DUs 3/1

Xtra Work

3 sets 10 reps stationary dips

We are just a few days away from our WWII comp folks. Get your team mobilized and energized to take on the tests that we have planned for you. After all, there can only be one team to call themselves Winter Warrior  champions.

S/S/S

GSLP Back Squat

5, 5, 5+ from 28 Dec

WOD

Video courtesy of Crossfit HQ

Fran

21-15-9

Thruster 95/65

Pull up

Scaling Options

65/45

.

Xtra Work

3 sets max reps

Banded Ring dips

S/S/S

Prep for WOD

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WOD

Sinister Six:

6 Rnds
6 Pull up
6 Push up
6 Box Jump Over (30/24)
6 Toes to bar
6 Burpee
6 Hand Stand Push up

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Scaling Options

None

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Xtra Work

None

Outgoing CF TOTF Club President and general badass Coach Kim (a.k.a. Lady Grape) will be coaching the morning class today. She’ll still be in town, but she’s going to be away from the gym for a while. Everyone come out and send her off in true CF TOTF fashion. CAN!!!

We still need volunteers to judge and help move equipment for the Winter Warrior II Competition next Saturday. Get your information to Eddie if you can help. This competition is a huge boost to our exposure for community as well as funding throughout the year.

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S/S/S:

Clean work

Video courtesy of Crossfit HQ.

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WOD:

2RM Clean
3 Attempts

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Scaling Options:

None

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Xtra:

2x Max Reps Reverse Grip
Pull up
2x Max reps mixed grip (one
over one under) pull up