CrossFit Team Offutt Tactical Fitness

WOD

30 Min AMRAP (this is a run, deadlift, run deadlift…)

Run 400M

Deadlift:  10@135/85, 9@155/105, 8@175/115, 7@185/125, 6@205/135, 5@225/145, 4@245/155, 3@265/165, 3@275/175, 3@295/185, 3@315/195 3@335/205, 3@355/215

WOD

SNATCH LOW PULL w/2 sec pause at knee

 5X3

then….

CF Open 15.1

9 Min AMRAP:

15 T2B

10 Deadlift (115/75)

5 Snatches (115/75)

WOD

Artie

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

WOD

4RFT

10 D-BALL CLEANS

50 DOUBLE UNDERS

10 PULL UPS

WOD

150 Cal Row for time

WOD

Bench Press

5-5-5-5-5

Then

 4 RFT

200m Run

21 Goblet Squat (1.5/1 pood)

15 Push-ups

9 Box Jump

WOD

3 RFT

10 Toes to bar

15 Spiderman

10 Weighted Sit up (45/25)

15 Walking Planks

WOD

Every 90 Seconds Conduct one station.  30 Seconds to move to the next.   Fill in from the top and move your way down for whole class.  Do 30 minutes of work

– Sled Push (90/45)

– Row for Cal

– HSPU

– Row for Cal

– Burpees

– Row for Cal

– Wall Balls (20/14)

– Row for Cal

– Yoke Carry: (+140/+40)

– Row for Cal

– D-Ball to Shoulder 100/50

– Row for Cal

WOD

Complete rounds for 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 pulls on the rower(set to cals)

Score is total calories rowed.

WOD

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps