CrossFit Team Offutt Tactical Fitness

SSS

5 X 8 Front Squats (Pause 2 SECONDS AT THE BOTTOM)

(Increase weight)

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WOD

16 EMOM:

Odd – 3 Thruster at 95

Even – 5 Toes to Bar

SSS

SET 8RM PUSH PRESS

WOD

Cash in :400m Run

3RFT

21 Air Squats

15 Push-ups

9 Pull-ups

Score is total time

SSS

SET 8RM BENCH PRESS

WOD

4 RFT (Regional 16.4 – Modified)

28 Air Squats

15 Power Cleans (115/80)

20 Min Cap

Scaling Options

Scale: Power clean 95/65

Scale up: Pistols

SSS

Muscle up work

5×3 Ring DIPS @3X31

5×3 Ring PULLUPS @11X4

WOD

8 RFT

ROW 500M

50 DOUBLE UNDERS

Scaling Options

STR:

Scale: Regular dips, standard pullups

WOD:

Scale: 2:1 single unders

SSS

SET 8RM BACK SQUAT

WOD

3AMRAP

Back Squat 65% of 8RM

Rest 3 mins

3AMRAP

Deadlift same weight

Rest 3 mins

3 AMRAP

Burpees over Bar

courtesy of Crossfit HQ

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

“Jorge”

30 GHD SITUPS

15 SQUAT CLEANS @155/105

24 GHD SITUPS

12 SQUAT CLEANS

18 GHD

8 SQUAT CLEANS

12 GHD

6 SQUAT CLEANS

6 GHD

3 SQUAT CLEANS

SSS

10 Bulgarian Split Squat ( per leg) FOR 5 SETS

ASCENDING WEIGHT

WOD

EMOM FOR 10 MINUTES

15 WALLBALLS @20/14

MAX KBS@53/35

Scaling Options

WB – 14/12

KBS 35/25

Don’t forget the Regionals have started you can watch them on Youtube or Games.crossfit.com.

SSS

 SET 7RM PRESS

WOD

EMOM FOR 8 MINUTES
Odd minutes – 20 SEC HOLD AT BOTTOM OF RINGS
Even minutes- 10 THRUSTER @95/65

Scaling Options

Thruster – 75/55

Scale up – thruster – 135/95

SSS

5 x 5 SNATCH DEADLIFTS   

ASCENDING WEIGHT

WOD

10 MINUTE LADDER

SUMO DEADLIFT HIGH PULL @ 95/65

PUSHUP

*athlete starts with one rep and adds a rep every round

Scaling Options

SDHP – as needed

Scale up 135/95

SSS

5 SETS OF 7RM PAUSE BACK SQUATS 

ASCENDING WEIGHT

WOD

AMRAP 12 min:
3 PULLUPS, TEMPO 11X4
6 OVERHEAD SQUATS@ 115/ 95
9 KETTLEBELL SWINGS @ 53/35

Scaling Options

Pull Ups – Regular pull ups

OHS – as needed

KBS – 35/25

Scale up – OHS 135/95, KBS 70/53