CrossFit Team Offutt Tactical Fitness

SSS

Deadlift

5 sets of 3 reps increasing load each set 

WOD

AMRAP for 10 Mins

3 Wall walks

9 Hand release Push ups

15 Wall Ball shots

24 Double Unders

SCALE

2:1 Singles to double unders

WOD

Partner WOD (2 person)

Team Event 1 – 2014 (modified)

15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:

Pull ups
Clean and jerks, 115 / 85 lb.

SSS

1 RM Strict Press

WOD

3 Rounds for Time of:

400m Run

10 Air Squat + Box Jump 24/20

15 Ring Dips

SSS

5×5 Overhead Squat @65 of 1RM for working sets

WOD

AMRAP for 14 Min

Holding a kettlebell (53/35)

20 Single Arm OH Lunge (right hand)

20 Single Arm OH Lunge ( left hand)

20 KB Swings

20 Sit Ups ( no kettlebell)

SCALE

KBS: 35/20

SSS

E2MOM for 10 minutes

10 Back Extensions with 2 sec pause at the top of the movement

WOD

4RFT

10 Deadlift (225/185)

10 Box Jump (24/20)

SCALE

Down: 185/135

Up: 275/225

SSS

EMOM for 8 minutes

Odd- 5 Strict Toes to Bar

Even- 10 sec Ring push up Holds

WOD

6RFT

2 Front Squats @ 7RM

4 Box Jumps 24/20

6 HSPU

SCALE

HSPU – pike push-ups/box HSPUs

Let see how we do when train like the Pros of Crossfit. 

WOD

2013 Regional Event 4 (modified)

For time:
50 Wall balls (20/14 lbs)
50 Chest-to-bar Pull-ups
50 Pistols
50 One-arm Dumbbell Snatches, alternating (50/30 lbs)

Scale

C2B- Pull Ups

Pistols – Air squats

Dumbbell – 35/20

WOD

2015 Regional Team Event 6 (modified)

For Time:

25 GHD Sit ups, Each

50 Pull ups, total

50 Hang Power cleans, total ( 135/105)

SCALE

Hang Power cleans 95/65

SSS

5×7 Bench Press @ 80% 1RM

WOD

3 RFT of:

25 Calorie Row

5 Dumbbell Snatches (45/25)

SCALE

Down: 30/15

SSS

E2MOM for 12 Min

7 Squat Cleans @75%

of May 27 complex weight

WOD

4 RFT of:

400 Meter Run

15 Pull ups