CrossFit Team Offutt Tactical Fitness

WOD

5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

WOD

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

WOD

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

WOD

Burpee + 185/135-lb. back-squat ladder
Rest 3 minutes
Burpee + 115/95-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245/215-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

WOD

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60/40-lb. dumbbell on the lunges.

WOD

“Klepto”
4 Rounds For Time-
27 Box Jumps (24/20)
27 Burpees
11 Squat Cleans (145/100)

compare to 20140517

WOD

Overhead squat 3-3-3-3-3 reps

WOD

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WOD

2fer- Tuesday

1-5 Ring dips

5-1 Power Cleans 95/65

4 min rest

10-50 Double unders

5-1 Thrusters 95/65

WOD

Helen

3 rounds for time of:
Run 400 meters
Kettlebell swings, 21 reps 1.5/1-pood
12 pull-ups