CrossFit Team Offutt Tactical Fitness

SSS

Overhead squat

3-3-3-3-3

WOD

2 RFT

50 DL (135/95)

40 Slam Ball (30/20)

20 C2B pull-ups

10 thruster (135/95)

SCALING OPTIONS

Weight as needed for thruster

Slam ball WT as needed

Seated C2B or Banded

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Coe

10 rft

-10 thrusters @ 95/65

-10 ring pull-ups

SSS

Deadlift

2-2-2-2-2-2-2-2-2-2

WOD

5min AMRAP

5 box jumps (30/24)

5 ring dips

SCALING OPTIONS

Box jumps: 24/20, 20/short box

Dips: bar dips

WOD

10x 200m sprints

SSS

Bench Press

10-10-10-10-10 (same weight)

courtesy of Albrent Fitness

WOD

3 RFT (18 min time cap)

5 Strict press – 50% body weight

5 Pull up

10 Dip

10 Sit up (butterfly)

50 double-unders

SSS

Handstand work

SCALING OPTIONS

Dips: Bar or ring

Sit-up: GHD for upscale

DU: 3x SU

SSS

Front Squat

5-5-5

WOD

20 Min AMRAP – NO RACK!

10 Push Press (95/65)

20 Walking lunge (95/65) (10/side)

30 Back Squat (95/65)

Row 250m

SCALING OPTIONS

Weight as necessary

Upscale: Overhead walking lunges

Congrats to TOTF alum, Mieke Oostveen in competing in the NPC North Carolina State Championships

She placed 2nd in Novice Bikini Class B and 3rd Place Open Class C

Way to kill it!

SSS

Squat Clean and Jerk

3-3-3-3-3

Go HEAVY

WOD

12 Min AMRAP

5 squat cleans at 50% of S/S/S

Sprint 50m

courtesy of Crossfit HQ

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

GRIFF

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

SSS

Shoulder Press

3-3-3-3-3

WOD

4 rounds for time:

Power Clean (135/95), 5 reps

Wall ball OH walking lunges (20/14), 10 reps

Russian twists (20/14), 25 reps

SCALING OPTIONS

PC: 95/65

WB: Any weight up or down! Would love to see a 30# out there!

SSS

Five 3min rounds of:

Row 500m

WOD

AMRAP 10min

2 DL (225/185)

10 DU

SCALING OPTIONS

DL: 185/135; 135/95

DU: 3xSU