CrossFit Team Offutt Tactical Fitness

WOD

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Marston

Complete as many rounds as possible in 20 minutes of:
1 Deadlift (405/315)
10 toes-to-bars
15 bar-facing burpees

WOD

5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating

WOD

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge

Be on the look out for the newest members to the TOTF family

WOD

WallyBall in the TOTF Area

WOD

For reps:
60 seconds of deadlifts, (225/185)
60 seconds of handstand push-ups
45 seconds of deadlifts,
45 seconds of handstand push-ups
30 seconds of deadlifts,
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

WOD

5 rounds for time of:
3 rope climbs
Run 400 meters

WOD

45 reps of each for time:
Thrusters (95/65)
Pull-ups

WOD

5 RFT

10 DL @ 225/185

10 Pull ups

10 Box Jump

WOD

5K run

There will only one class today at 1000 for the holiday

WOD

For time 50 muscle ups