CrossFit Team Offutt Tactical Fitness

SSS

EMOM for 10

3 Back Squats @ 60% of 1RM

WOD

5 RFT

400m Run

15 OHS 95/65

SCALE

65/45

TOTF Newsletter Issue 1_v4

Enjoy and tell us what you think.

WOD

Partner Chipper WOD for time, one partner working at a time:

100 Wall Balls  @20/14

100 Med Ball Squat Cleans

100 Med Ball Sit Ups

100 Plyo Push Ups off the ball

SCALE

Ball: 14/10

Upscale to monster 30# if you like

Classic benchmark workout here folks make sure you mark the time because you will see it again. Good luck to you and give it your all. I know some of you may have don’t it already so I am looking forward to seeing pics of people hitting the Dave LeClaire PR bell. 

SSS

Press

5-5-3-3-2-2

WOD

Helen

3RFT

400 meter run

21 Kettlebell swings 53/35

12 pull ups

SCALE

Pull-ups to Barbell Rows/Ring Rows

SSS

Mobility (Post WoD)

WOD

Death by…

EMOM adding one for each minute

Deadlift (225/185)

Air Squat

SCALE

Deadlift by #

If you fail and the class as a whole is moving forward still, rest 1 full minute, reduce weight to 185/135 (or 20% of your scaled weight) and start again.  When the last person fails the initial than the WoD is over.

We have to give a major shout out to Coach Ashley Jebara on being the 2nd Quarter Enlisted winner at Stratcom. Really proud you.

WOD

FOUR

4RFT

400m run

40 DU

400m Row

SCALE

DU to SU at 2:1

SSS

Bench Pres

5 sets of 4 reps at 80%of 1RM

WOD

12 Min AMRAP

2 Power Clean (135/95), 2 Burpee over bar

Add two PC and Burpees each round

(2-4-6-8-10-etc)

SCALE

Down Scale to 115/65

Up Scale to 185/130

SSS

Front Squat

7-7-5-5-3-3

WOD

Sprinter Annie

Run 200m, 50 DU, 50 sit ups

Run 200m, 40 DU, 40 sit ups

Run 200m, 30 DU, 30 sit ups

Run 200m, 20 DU, 20 sit ups

Run 200m, 10 DU, 10 sit ups

SCALE

Upscale sit-ups to GHD

DU to SU at 2:1

Be sure to drop by the BX today and visit the TOTF / GNC booth. There will be food trucks and supplements on sale. Along with that we will be selling TOTF gear and will be give some away as a prize for the winner of the competition. 

WOD 1

2015 CF Games Masters WOD 7
“Amanda”
9-7-5
Muscle Ups
Squat Snatches (135/95)

10 min time cap

WOD 2 –

2016 CF Games Masters WOD 4
“Deuce-Deuce”
22 toes-to-bars
22 clean and jerks (95 / 65 lb.)
80-m sprint down*
80-m sprint back

Time Cap 4 min

Scales:

Amanda:
MUs – burpee/kipping pull up
Snatch – as needed

Deuce-Deuce:
T2B ->K2E ->Laying T2B
C&J – as needed
Sprint – 250M row

Coach Jason from across the pond at Crossfit Cambridgeshire

SSS

Bar MU prep

WOD

D-Ball Challenge, but sub Power Cleans

3RFT

12 thrusters (115 / 80 lb.)

 6 bar muscle-ups

 3 Power Cleans (155 / 115 lb.) 

SCALE

If so inclined, use stones in place of Power Cleans.