CrossFit Team Offutt Tactical Fitness

Couldn’t more proud to have JP as part of the TOTF family. 

SSS

EMOM FOR 10 MIN

4 Backsqauts @ 75% of 1RM

WOD

Ranch Mini Chipper, minus the hill sprint

50 Wallballs (20/14)

25 med ball GHD Sit-ups

800m Run with Wallball

SCALE

Med ball ->GHD _> BF Sit-up w/med ball ->BF sit up w/no MB

800m Run w/ Ball to without ball to 1000m Row

Because of the 2016 Defenders of Freedom Airshow there will not be a Saturday class.

SSS

Back Squat

7-7-7

WOD

3 RFT:
10 G2OH – 115/85
400M run w/Med Ball (20/14)

SCALE

UP: 135/105

Down: 95/65

SSS

Running Skills and Drills

WOD

10 x 100m Sprints – Walk back is your rest.

SSS

E2MOM FOR 10 MIN

10 REPS OF BENCH (135/95)

WOD

AMRAP FOR 18 MIN

7 PULL UP

200 M Run

SCALE

BP 95/65

SSS

ACCUMLATE 5 MINUTE OF L-SIT W/ RINGS, BOXES, OR PARELLATES

WOD

21-15-9*
Power Snatch (135/95)
Ring Push ups
400M run after each set of ring push ups

SCALE

PS 115/85

TOTF family members Dave LeClarie, John Palumbo, and Homar Sanchez hanging out at the Crossfit Games with KettleBell legend Jeff Martone

SSS

EMOM FOR 12 MIN

8 BURPEE

4 POWER CLEAN (185/135)

WOD

EMOM FOR 14 MIN

10 GHD SIT UP

10 AIR SQUAT

SCALE

PC 135/105

SSS

Prep for WOD

WOD

Event 6 of the 2015 CF Regionals
5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups

Time cap: 16 minutes

SCALE

C2B- Pull Ups

Strict HSPU – your current hspu progression

SSS

5 x HOLLOW BODY ROCKS for 30 sec

5X 30 sec HS hold on wall, facing the wall (goal = nose touching the wall, feet together, holding hollow body position

Then

20 minutes of mobility work

SSS

Jerk from the Rig

5-5-3-3-1-1

WOD

AMRAP IN 20 MINUTES

15 CAL ROW

10 OVERHEAD SQUAT @ (115/ 85)

SCALE

95/65

Because of the grueling heat we are expected to have this afternoon. Plan to do the 5K in the gym for the afternoon classes.

Major shoutouts to Coach JP. He is killing it out at Carson putting together the amazing rigs the Games athletes are using. Keep it up JP we will be looking for you.

SSS

Running Skills and Drills

WOD

Time Trail

5K on the Parade Grounds

SCALE

Row or Airdyne 5K