CrossFit Team Offutt Tactical Fitness

SSS

2 Sets of:

 3 Skin The Cats with :10 hold at bottom

 1:00 Left quad/hip stretch

 1:00 Right quad/hip stretch

WOD

Press

3 sets x 8 reps @ 70% of 1RM

SCALE

65% of 1RM

With the Wounded Warrior Games being held the fieldhouse the TOTF area will be closed to all personnel from 0800-1800 this week. We will only hold thet 0600 class this week. 

There will not be a coach for the 1630 class today. 

SSS

4 Sets of:

 5 Rock To Headstand

 10 Strict Chest to Bar Chin Up

 5 Box To Box Land and Jump

WOD

video courtesy of Crossfit HQ

Team Series Event 4

10 minutes to establish:

1-rep-max hang power clean

The TOTF area will be closed during the lunch hours of the day until next Friday for the Wounded Warrior Games. 

WOD

“Kelly”

5RFT

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

SCALE

BJ -26/22 -> 24/20 -> 20/16

WB – 14/12

SSS

5 Sets of:

 10 False Grip Ring Row

 10 Strict Ring Dip

 5 Tuck Up Lower To L-Hang

WOD

Team Series Event 2

Relay as individuals

100 double-unders

25 toes-to-bars

25 deadlifts (225 / 155 lb.)

50 box jump overs (24 / 20 in.)

Order: M-F-M-F

Time cap: 25 minutes

SCALE

DU-> SU

T2B-> Sit ups

155/105

BJs -> Box step overs

SSS

Flexibility

 30 Shoulder Pass Through

 2:00 Left Split

 2:00 Right Split

WOD

E2MOM for 12 minutes

5 Pull up

5 Full Snatch (135/115)

SCALE

Snatch (115/85)

Pull ups ->jumping pull ups w/slow decent -> jumping pull ups -> ring rows

SSS

EMOM for 12 minutes

Odd- 8 Deadlift @ 50% 1RM

Even- 10 Toes to bar

WOD

5 Sets of:

 10 Elevated Ring Push Ups

 15 Superman Rocks

 30 Double Unders

SCALE

T2B -> Knee to Elbow

Huge shoutout goes to TOTF Alum Dave LeClaire for complete the Level 2 Crossfit Cert this weekend. Great job Dave

SSS

10:00 Skill Work:

 Tri-Pod x 5

 Bridge Hold x :30

 Sit Up to Pancake x 10

WOD

Six sets of 200m run w/ 2 min rest

Goal less than 60 sec difference between first and last set

SCALE

If you can’t run, 250M rows

SSS

4 Sets of:

 10 False Grip Ring Chin Ups

 Ring Support x 1:00

 10 Hanging Tuck Ups

WOD

Team Series Event 1

For time:

Relay as MF pairs

21-15-9 reps of:

Synchronized burpees

Synchronized overhead squats (95 / 65 lb.)

Synchronized chest-to-bar pull-ups

Order: MF-MF

Time cap: 25 minutes

SCALE

65/45

Chin over bar Pull up

 We will not be able to provide a coach this morning for the 0900 class. We apologize for the inconvenience.

WOD:

In honor of all those we lost 14 years ago…..

 9-11

For Time:

2001m row

11 box jumps (30″/24″)

11 thrusters 125/85 (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans 175/115 (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 Kettlebell swings (2pd/1.5pd)

11 toes to bars

11 deadlifts 170/125 (77k = Flight 77 = 170 pounds)

11 push jerks 110/65 (110 pounds = number of floors in each tower)

2001m row

.

Scaling Options:

Box Jumps: 24/20

Thrusters: As needed

Burpee 2 Chest2Bar Pull ups: Do burpee to PU

Cleans: As needed

HSPU: use box method

KB: 1.5/1

T2B: K2E down to knee raises

DL: As needed

PJ: As needed

.

Xtra:

Breath control and contemplation.

Immediately after the WOD, sit and calm your breathing.

Get your heart rate back under control. You control the breathing.