CrossFit Team Offutt Tactical Fitness

WOD

21-15-9

T2B

OH SQUAT (95/65)

There will not be a coach for the 1630 class we apologize for the inconvenience.

WOD

Each person gets 3 45# plates on one end of rig.

-Carry one plate 25M.  Place the plate and do 5 Burpees to plate.

-Run back 25M and repeat with next plate.  Stack it and do 5 burpees to two plates.

-Run back 25m and repeat again with last plate.  After the last 5 Burpees to plates (a three stack)

-Pick up one plate, run it back to the starting line, do 5 burpee to plate

-Run 25M, pick up 2nd plate, run it back to start line, stack on top of existing plate, do 5 burpee to plates

-Run 25M, pick up last plate, run it back to start line, put on top of plate stack and do 5 burpee to plates

WOD

3 RFT

20 CAL ROW

20 HANG POWER CLEANS (115/95)

20 KNEES TO ELBOWS

WOD

14 MIN E2MOM

7 BOX JUMP (24/20)

7 POWER SNATCH (105/75)

WOD

75 DOUBLE UNDER BUY IN

THEN

10 MIN AMRAP

18 T2B

18 D-BALL CLEANS (50/30)

There will be no classes held today

WOD

5K run for time

There will be no classes held today.

WOD

30 MIN LADDER

PUSH UP

SIT UP

AIR SQUAT

*starting with 1 rep of each movement add a rep each cycle

WOD

For Time:

21 Thrusters (65/45)

15 Burpee Box Jumps (20″/15″)

9 Thrusters

15 Burpee Box Jumps

21 Thrusters

15 Burpee Box Jumps

9 Thrusters

WOD

15 MIN AMRAP

15 DIPS

15 WALL BALLS (20/14)

25 DOUBLE UNDERS

Due to the upcoming Fat Kid Celebration Day (Thanksgiving) there will not be a coach today  we apologize for the inconvenience.

WOD

6RFT:

400M run with Sand bag/med ball

5 pull ups holding sand bag.med ball

10 push ups one hand on bag/ball Switch each rep

15 squats holding bag/ball in front rack

20 box step ups w/sand bag/med ball (24/20)