CrossFit Team Offutt Tactical Fitness

WOD

AMRAP 20

“Jack”

10 Push Press (115/65)

10 KB Swings (1.5/1)

10 Box Jumps (24/20)

SSS

End of the Year

Clean and Jerk 1RM

10 minutes to find 1RM

SSS

Bench Press – 6×4

Increase weight each set, but no misses

WOD

4 RFT

100 Meter Walking Lunge with med ball (20/14)

300 Meter Run with med ball (20/14)

SSS

End of the Year

Deadlift 1RM

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

WOD

8 Nights of Hanukkah

1 Power Clean (155/105)

2 Strict Pull-ups

3 Ring Dips

4 Box Jumps (30/24)

5 Burpees

6 Ground to Overhead (155/105)

7 Squats (155/105)

8 Double Unders

The eight rounds go 1, 1-2, 1-2-3, 1-2-3-4…

SSS

Bent Over Rows

5×5

WOD

Two for Tuesday

AMRAP 8

5 Squat Cleans (135/95)

5 Muscle Ups

Rest 1 minute

AMRAP 6

10 Overhead Walking Lunges (95/65)

20 GHDs

SSS

End of the Year

Snatch 1RM

5, 3, 3, 1, 1, 1

WOD

Dammit Lynne

5 Rounds

Max Reps

Bodyweight Bench Press

Strict Pull ups

Rest no more than 1:30

No coaching staff will be available until after 3 January. Workouts will be posted. We apologize for the inconvenience. 

WOD

7RFT

“Manion”

400 Meter Run

29 Back Squats (135/95)

SSS

End of the Year

Overhead Squat 1RM

7, 5, 3, 3, 1, 1, 1

WOD

12 Days of Christmas

1 Deadlift (225/135)
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead (95/65)
7 Box Jumps
8 Lunges
9 GHDs
10 Ring Rows
11 KB Swings 53lbs
12 Front Squats (135/95)

Rounds go 1, 1-2, 1-2-3, 1-2-3-4,….

SSS

End of the Year

Bench Press 1RM

6, 4, 3, 1, 1, 1