CrossFit Team Offutt Tactical Fitness

So, how many of you put 2017 to bed with a BLAST? Well now it’s time to get back in the gym and get moving. This month we are going to focus a bit more on speed to help get prepared for the 2018 CrossFit Open. I am pretty excited about it. Are you?

1 Jan – Gym closed.
2 Jan
SSS – 12 Min EMOM 100M row
WOD – Death by KB Goblet Squat (1.0/.5) 30 min cap
3 Jan
SSS – 4×7 Back Squat – 5-10# heavier than 13 Dec
WOD – 20 Muscle ups for time
4 Jan
SSS – Hang Full Snatch technique work (start below knee)
WOD 15-12-9-6-3
KB Swing (2/1.5)
Box Jump (24/20)
5 Jan
SSS – 1-1-1-1-1 Snatch
WOD – Partner WOD 10!
Tire flips, Hang Power Snatch (95/65)

25 Dec – CHRISTMAS DAY!!! ENJOY IT WITH THE FAMILY

26 Dec-  BACK TO WORK!!!

WOD:  Partner WOD
4 Rounds
400m Buddy Carry
50 Wall Balls (20/12)

27 Dec

SSS:  4×7 FS @5-10# Heavier than 6 Dec

WOD:  Death by BJ (24/20), followed by death by sit up

(once you fail on box jumps rest 1 round then start over on situps)

28 Dec

SSS:  Muscle-up/kipping/pull-up Practice

WOD:  5-4-3-2-1
Muscle-ups
Snatch (135/95)

29 Dec

SSS:  10 min EMOM
3 Power Cleans @70-80%

WOD:  10!
KB Swing (2/1.5)
Goblet squat

30 Dec

WOD:  Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

18 Dec

SSS:  4×15 Pendlay Row

WOD:  1 Min AMRAP
Plate G2OH (45/25)
1 min Rest
3 min AMRAP
Plate G2OH (45/25)
3 min Rest
5 min AMRAP
Plate G2OH (45/25)

19 Dec

SSS:  12x 60m Sprints EMOM

WOD:  14 min AMRAP – 5 pull ups, 10 DUs, 15 squats

20 Dec:

SSS:  4×7 DL @5-10# Heavier than 29 Nov

WOD:  Partner WOD
Row 3k (one person holds a plank while the other person rows. switch at drop )

21 Dec

SSS:  1 rounds Tabata Squat, followed by 1 round tabata push up.

WOD:  5 Rounds for time. 7 pull ups, 14 cleans 95/65, 200m run

22 Dec

SSS:  1-1-1-1-1 Clean & Jerk

WOD:  20 EMOM 3 Clean Pulls at 115-125% of weight from SSS

23 Dec

WOD:  ADAMBROWN
Two rounds for time of:
24 Deadlift (295/205)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Bench press (195/140)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Clean (145/100)

11 Dec

SSS:  8×2 Bench @75-85%

WOD:  100 burpees for time

12 Dec

WOD:  4x 1 lap run – 1:1 work to rest ratio

13 Dec

SSS:  4×7 BS @5-10# Heavier than 22 Nov

WOD:  3 Rounds not for time
Max weight DB Farmer carry 200m

14 Dec

SSS: Glute-Ham Raise Practice
Use bands as necessary

WOD: Partner WOD
19 Min AMRAP
200m Run together
20 Deadlifts (315/185 alternating every 2 reps)

15 Dec

SSS:  1-1-1-1-1 Snatch Complex
1 PS/1 Hang-PS/1 Hang-snatch/1 OHS

WOD:  15-12-9-6-3
Ring Dips
Ball Slams (do not use medicine balls!!!)

16 Dec

WOD:  “Frannie”
21 thrusters
50 double unders
50 sit ups
21 pull ups
40 double unders
40 sit ups
15 thrusters
30 double unders
30 sit ups
15 pull ups
20 double unders
20 sit ups
9 thrusters
10 double unders
10 sit ups
9 pull ups

So, for the month of December we are upping the conditioning factor.  We are doing this for two reasons.  1 – the help you get ready for the open.  2 – and most importantly, to help you be ready for the Christmas season.

4 Dec

SSS:  9×1 Push press @ 85-92%

WOD:  11 min AMRAP

20 Wall balls (20/14)

20 situps

5 Dec

SSS:  2 Rounds Tabata Row Sprints
w/3min rest in between

WOD:  6 RFT
6 Pullups
12 Pushups
18 Air Squat

6 Dec

SSS:  4×7 FS @5-10# Heavier than 15 Nov

WOD:  200m Walking OH Lunges (25/10) for time

7 Dec

WOD:  No Wod: Play with Farmer Handles/Yoke/Tires/Stones   (HAVE FUN & GET STRONG)

8 Dec

SSS:  1-1-1-1-1 Clean

WOD:  For time:
20 pistols
40 KB Swings
60 DU
1 min plank
60 DU
40 KB Swings
20 Pistols

9 Dec

WOD “Michael”
3 Rounds For Time:
800M Run
50 Back Extensions
50 Sit Ups