CrossFit Team Offutt Tactical Fitness

WOD

16 MIN AMRAP

15 CAL ROW

15 BOX JUMPS (24/20)

15 DOUBLE KB THRUSTERS (1/.75 pd)

Wod

5 RFT

10 Back Squat @ body weight

10 Pull ups

WOD

4 RFT

10 LEFT ARM DB PRESS(50/30)

5 HANDSTAND PUSHUPS

10 RIGHT ARM DB PRESS(50/30)

5 HANDSTAND PUSHUPS

WOD

5,5,3,3,2, 1,1,1,1,1

Back Squat – First three are Warm-ups and light, but increasing weight.  Last five are going heavy.

Then

5 Min AMRAP Ladder Box Jump(20/15), Push up

WOD

3 RFT

10 SQUAT CLEANS (135/115)

5 WALL WALKS

10 WALL BALLS (20/14)

Correction to our lat post the gym will be closed today  

Just as a reminder the gym will be closed on Saturday so we encourage you to go support the great people of Team RWB at their event to support our Vets. 

https://www.crowdrise.com/edge-body-bootcamp/fundraiser/elizabethavery

WOD

10 minutes to complete

50 Cal row, 30 burpee over rower, 10 chest to bar pull ups

10 minutes to complete

50 goblet squats 53/35, 30 box jumps, 10 hand stand push ups

10 minutes to complete

50 double unders, 30 back squat 135/95, 10 press 95/65

WOD

21-15-9

DOUBLE KB THRUSTER (53/35)

C2B PULL UP

WOD

30 Min AMRAP (this is a run, deadlift, run deadlift…)

Run 400M

Deadlift:  10@135/85, 9@155/105, 8@175/115, 7@185/125, 6@205/135, 5@225/145, 4@245/155, 3@265/165, 3@275/175, 3@295/185, 3@315/195 3@335/205, 3@355/215

WOD

SNATCH LOW PULL w/2 sec pause at knee

 5X3

then….

CF Open 15.1

9 Min AMRAP:

15 T2B

10 Deadlift (115/75)

5 Snatches (115/75)