CrossFit Team Offutt Tactical Fitness

Yup, another birthday WOD survived.  Gotta just love it when a coach has a birthday.  Oh well, you have 5 more years till we get to do the filthy fifty for Coach Jason (and a secret 55 WOD for coach JP…  )

Monday:

SSS:  Overhead squat 5,5,5+

WOD:  For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters 2 min wall sit

Tuesday

SSS:  Hand stand push up work

WOD:  Outside 1000m row 3RT 30 squats 20 burpees 100m rum 1000m row

Wednesday

POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips

Thursday

SSS:  Pistol work

WOD:  10 rounds, EMOM, of: 100-meter sprint then 10 rounds row 500m, 1 minute rest

Friday

SSS:  Bench 5,5,5+

WOD:  4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-unders

Saturday

Prep for…. Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.

So, we are back at it for another fun week!  One day this week a certain coach (Jason) is celebrating a special day.  What day could it be?  Well it’s his 45th Birthday.  See if you can figure out which day is his birthday.

Monday:  Front squat 5,5,5+

WOD: Run 2 laps 3 rounds: 25 box jumps 20 burpees Run 2 laps

Tuesday

SSS:  Bench 5,5,5+

WOD:  Complete as many rounds as possible in 15 minutes of: 10 handstand push-ups 95-lb. front rack walking lunges, 15 steps

Wed

Colt .45!

45 back squats  95/65, 45 box jumps 24/20, 45 walking lunges, 45 Pull ups, 45 Deadlift 95/65, 45 Butterfly Sit ups, 45 Cleans 95/45, 45 Push press 95/65, 45  Front Squat 95/65, 45 Hand Release Push up

Thursday

SSS:  Pistol work 20-lb.

WOD:  medicine-ball cleans, 50 reps 155-lb. push jerks, 25 reps 20-lb. medicine-ball cleans, 50 reps

Friday

SSS:  Handstand push up work

WOD:  3 rounds for time of: Run 800 meters Rest 2 minutes

Saturday

WOD:   Prep for…. 5 rounds for time of: Row 1,000 meters 200-m farmers carry, 45-lb. dumbbells 45-lb. dumbbell waiters walk, 50 meters, right arm 45-lb. dumbbell waiters walk, 50 meter

SO…  did you guess his birthday is Tuesday? Yup, you were right!  Just kidding!

It’s not Tuesday!

Monday

SSS:  Hand stand push up work

WOD:  4 rounds for time of: 5 HSPU, 10 box jumps, 30-inch box Run 400 meters

Tuesday

SSS:  Back Squat 5,5,5+

WOD:  30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars

Wed

SSS:  Clean and Jerk 2,2,2,2,2

WOD:  Complete as many rounds as possible in 20 minutes of: Run 400 meters 10 L pull-ups 15 box jumps

Thursday

SSS:   Muscle up work

WOD:  6-9-12-9-6 reps for time of: Burpees over the bar 185-lb. front squats Chest-to-bar pull-ups 2 min wall sit

Friday

SSS:  Bench 5,5,5+

WOD:  42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps

Saturday

16 September Badger 3 rounds for time of: 95-lb. squat cleans, 30 reps 30 pull-ups Run 800 meters