CrossFit Team Offutt Tactical Fitness

SSS

Squat – 4×8+1 AMPAP 61% 1RM

WOD

4 min amrap – Run 100M, 10 pull ups, rest 4 min, 4 min amrap – Run 100M, 10 pull ups

SSS

15 minute of mobility

WOD

17 EMOM – 10 Box Jump, 10 KBS 2.0/1.5 (russian)

“Murph“

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

SSS

Wide Grip Bench:  5-5-5-5-5

Narrow Grip Bench: 5-5-5-5-5

WOD

10!

Burpees

Box Jumps (24/20)

SCALING OPTIONS

Upscale: 30” Box Jumps

SSS

Press – 5×40%, 5×50%, 5×60%

WOD

10 – 100M sprints EMOM.

Then

3 RFT

2 rope climbs,

5 stone to (not over for concrete, over for D-balls) shoulder. (need to stack 3 mats)

50′ farmers walk 88/60

WOD

Run 2 Laps, 40 KB Snatch Run 2 Laps 40 KB Snatch 1.5/1/0

SSS

Bench – 5×40%, 5×50%, 5×60%

WOD

1500M row cash in –

3 RFT

10 DL@ 185/135,

10 Pull ups,

20 KBS@ 2.0/1.5,

1500M row cash out

SSS

Bench – 5@50%, 3@60%, 1@70%, AMAP@75%

WOD

4 Minute repeats: 12 EMOM

1/5/9 – 200M run

2/6/10 – 16KB Snatch@1.5/1.0 (8 each arm – do not have to alternate)

3/7/11 – 5 Pull ups, 14 wall balls

4/8/12 – 7 TTB, 10 Push up

Hey folks have you missed us because we have missed you. We are finally back up and going after a bit of restructuring with the TOTF Team. 

SSS

Deadlift – 5@50%, 3@60%, 1@70%, AMAP@75%

WOD

1/2 death by:

Every 30 seconds complete the same number of reps as rounds

(ie round 1 do 1, round 2 do 2… when you fail you are done)

Sit up

10m dash