CrossFit Team Offutt Tactical Fitness

SSS

Deadlift – 2×8+1 AMAP @70% 1RM

WOD

4 min amrap –

50 DU/SU,

20 KB Snatch (1.5/1,0),

rest 4 min,

4 min amrap –

50 DU/SU,

20 KB Snatch (1.5/1,0)

SSS

Press – 2×8+1 AMAP @70% 1RM

WOD

10 x 50M sprint – rest = walk back. Then 3xAMAP pull ups

WOD

3 rnds for time:

200M run with 45/25 plate overhead,

3 rope climbs,

400M run with 45/25 plate (anyway),

5 step back lunges (per leg),

6 deadlift 225/185

SSS

Squat – 2×8+1 AMAP @70% 1RM

WOD

Outside – teams of two – 12 AMRAP – 50M tire flip, 10 synchro burpee, 50M tire flip, 20 synchro squats

SSS

Bench – 2×8+1 AMAP @70% 1RM

WOD

12 EMOM – Odd – 7 stone over shoulder (100/75), Even – 50M (blue line to blue line and back) farmers walk 95/53 (use barbell or kettlebells)

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