CrossFit Team Offutt Tactical Fitness

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

SSS

SSS

SSS

SSS

Press 5×3

WOD

SSS

Deadlift – 5, 3, 2,1 add 5lbs at each interval

WOD

21-15-9: KB Swing (2/1.5) *20M Walking Barbell lunges btwn rnds 135/95

SCALE

KBS A. 1.5/1 WL A. 125/85

WOD

2010 African Regionals Team Chipper WOD EVENT 3: TEAM CHIPPER

– Teams of 4 Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:

1. 50 burpees

2. 40 kettlebell swings (53/35)

3. 30 sumo deadlift high pulls (SDHP) (75/55)

4. 20 slam balls (20lbs/15lbs)

5. 10 deadlift (275/185)

6. 100m bear crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on * The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills. * Each team member then bear crawls 100m

SCALE

Adjust reps if less than 4 on a team