CrossFit Team Offutt Tactical Fitness

OPEN:

Today will be a mobility/mash day for everyone after…

WOD:

Full (8rnds): (20 sec on, 10 sec off)

Tabata Ab Mat Sit-ups, 1 min rest

Tabata V-ups, 1 min rest

Video courtesy of Naka Athletics, who sponsors GymnasticsWOD.com.  Notice the two progressions Carl Paoli introduces, which lead up to a V-Up. Explanation as to why we have you do these seemingly crazy movements as well. Watch this video, if anything, to broaden your knowledge of movements and the reasons why we incorporate them into our WODs!

Half (4rnds):

Tabata L sits

Score=total reps

Mash Party!

After WOD: Mash Party w/ barbell

• 2 min each quad, hamstring, calve

• 2 min ea shoulder and pectoral

• 2 min each tricep

Cash Out:

Static Stretching 5 minutes

COMP:

WOD:

Full (8rnds):

Tabata  GHD, min rest

Tabata Toe2Bar, min rest

Half (4rnds):

Tabata L sits from Pull Up Bar

Score=total reps

Mash Party!

After WOD: Mash Party w/ barbell

• 2 min each quad, hamstring, calve

• 2 min ea shoulder and pectoral

• 2 min each tricep

Cash Out:

Static Stretching 5 minutes

In Honor of Veterans Day, we will only have one class today at 0900

OPEN:

Strength:

Deadlift – 5,3,2

3 min rest btwn sets.

 Start with last weight used on 1Nov

Post weight used in set of 2 to comments/www.logwod.com

WOD:

4 Rnds For Time

10 Split Snatches(alternate feet every rep) 135/95

100M Sprint

Post time to comments/www.logwod.com

Video courtesy of Northstate CrossFit.

Cash Out:

Overhead Banded Shoulder Stretch -2m per side

Hang from PU bar 90 sec

COMP:

Strength:

Romanian DL 3×8 heavy sets

Post heaviest weight used to comments/www.logwod.com

Deadlift 5,3,2, drop to 5rep set and complete a set to failure

3 min rest btwn sets.  Start with last weight used on 1Nov

Post weight used in set of 2 to comments/www.logwod.com

WOD:

4 Rnds For Time

10 Split Snatches(alt feet every rep) 155/105

100M Sprint

Post time to comments/www.logwod.com

Cash Out:

Overhead Banded Shoulder Stretch -2m per side

Hang from PU bar 90 sec

Get Ready For Another Girl WOD!!

OPEN:

Strength:

Snatch 1.1.1.1.1.1

Post highest successful single to comments/www.logwod.com

WOD:

“Isabel”  -30 Snatches for time

135/95

Post time to comments/www.logwod.com

Cash Out:

Banded Groin Stretch

Video courtesy of Mobility WOD

COMP:

Strength:

Snatch 1.1.1.1.1.1

Post highest successful single to comments/www.logwod.com

WOD:

“Heavy Isabel”

30 Snatches for time

165/115

Post time to comments/www.logwod.com

Cash Out:

Banded Groin Stretch

OPEN:

Strength:

Behind The Neck Push Press 7×3, Then 1×3+with same weight of 7th set (all regular grip)

– Go 5# heavier than 16Oct

2 min rest btwn sets

Post heaviest successful set to comments/www.logwod.com

WOD:

For Time:

100 Hand Stand Push Ups

800M Run

20 min Cutoff

Post time to comments/www.logwod.com

Video courtesy of Practice CrossFit.  Notice the different progressions available for each athlete: regardless of your level of athleticism, you can do one of these progressions. Get bigger, badder, better!!

Cash Out:

Hand Stand Hold – 3 holds for 1 min each

COMP:

Strength:

Behind The Neck Push Press 7×3+3+ (regular grip) – Go 5# heavier than 16Oct

2 min rest btwn sets

Post heaviest successful set to comments/www.logwod.com

Weighted Ring Dips 6×5 then 1×5+

2 m rest per set

Post heaviest successful set to comments/www.logwod.com

WOD:

5min AMRAP:

3 Snatches @ 95/75

3 MUs

Score=rounds

Post score to comments/www.logwod.com

Five min later….

For Time:

100 Hand Stand Push Ups

800M Run

20 min Cutoff

Post time to comments/www.logwod.com

Cash Out:

HS Hold 3×1 min

50Toe2Bar

OPEN:

Skill:

Double Under work

Spend 10 minutes getting comfortable with DoubleUnders

Video courtesy of CrossFit Front Range.  Chris Spealler hitting on some good points.  Keep the shoulder and arms relaxed, focus on a spot, and find your rhythm.

WOD:

1200M Run

300 DUs

1200M Run

30Min cutoff

Post time to comments/www.logwod.com

Cash Out:

Heel cord Mash

Video courtesy of Mobility WOD.  This should look familiar as we did it last week.

COMP:

Skill/Strength:

10 min Turkish Get Up work

WOD:

1200M Run

300 DUs

1200M Run

30Min cutoff

Post time to comments/www.logwod.com

Cash Out:

Heel cord mash

OPEN:

Strength:

Front Squat 7×3, then 1×3+

2 min rest between sets

Post highest successful weight used to comments/www.logwod.com

Video Courtesy of CrossFit HQ.  Notice the difference between all front squat demonstrations. Listen to your cue: slight fixes create massive results!

WOD:

Chipper:

For Time

50 Wall balls

15 Front Squats @ BW

50 Burpees

15 Front Squats

Post time to comments/www.logwod.com

Video courtesy of CrossFit Oahu.  Although this may be hilarious to you, we would like to remind you that there are sweat beasts out there, so clean the equipment each and every time you use it!

Cash Out:

Every Minute On the Minute for 10 min – 3 HSPU

COMP:

Strength:

Front Squat 7×3, then 1×3+

2 min rest between sets

Post highest successful weight used to comments/www.logwod.com

WOD:

Chipper:

For Time

50 Wall balls

15 Front Squats @ BW+30

50 Burpees

15 Front Squats @ BW+30

Post time to comments/www.logwod.com

Cash Out:

Every Minute On the Minute for 10 min – 3 HSPU

OPEN:

Strength:

Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)

2 min rest btwn sets

Post highest weight to comments/www.logwod.com

WOD:

8min AMRAP:

8 Curtis P’s* @ 95/65

8 KBS @ 2pd/1.5

8 weighted sit-ups @ 45/25 plate – use Dumbells to anchor feet

Score = rounds completed

Enter total successful round to comments/www.logwod.com

*Video courtesy of SealFit.com

Cash Out:

Rev Hypers – 3×15

COMP:

Strength:

Weighted Chin-Up 7×3, then 1×3+

Post highest weight to comments/www.logwod.com

5×5 Good Mornings- increasing weight each set (get comfortable with movement)

2 min rest btwn sets

Post highest weight to comments/www.logwod.com

WOD:

8min AMRAP:

8 Curtis P’s* @ 95/65

8 KBS @ 2pd/1.5

8 weighted sit-ups @ 45/25 plate – use Dumbells to anchor feet

Score = rounds completed

Enter total successful round to comments/www.logwod.com

Cash Out:

Rev Hypers – 3×15

OPEN:

Strength:

Olympic Pull Ladder;

1. One-Arm Snatch w/KB 1,1,1

   Video courtesy of CrossFit HQ

    

2. Barbell Full Snatch 1,1,1

    

3. Full Clean 1,1,1

   do warm up sets of 5.5.3.3 for each movement

   Post highest successful weight of each lift to comments/www.logwod.com

WOD:

Heavy Kettlebell Complex:

With a kettlebell, do  8reps of…

-Round the body both directions (see 1st video below)

-Figure 8,(see 2nd video below)

-KB Dead Lifts,

-KB Swings,

-Clean and Press(4 per side) (see 3rd video below)

Use 1.5/1

Video courtesy of MBody Strength

Video courtesy of KettleBell Hungary

Video courtesy of CrossFit Relentless

Focus Tight Core/Body Control – This is not for time, it is a technique WOD, should only last 5 min

Cash Out:

Glute Ham Dev 3×8

Video courtesy of Paradiso CrossFit. Do 3 sec for negative, no pause at bottom and 1 sec hold at top

COMP:

Strength:

Olympic Pull Ladder;

1. One-Arm Snatch w/KB 1,1,1

    

2. Barbell Full Snatch 1,1,1

    

3. Full Clean 1,1,1

   do warm up sets of 5.5.3.3 for each movement

   Post highest successful weight of each lift to comments/www.logwod.com

WOD:

Heavy Kettlebell Complex:

With a kettlebell, do 2 rounds of 8reps of…

-Round the body both directions

-Figure 8,

-KB Dead Lifts,

-KB Swings,

-Clean and Press(4 per side)

Use 2/1.5

Cash Out:

Glute Ham Dev 3×8

Do 3 sec for negative, no pause at bottom and 1 sec hold at top

Pic of the October AM On-Ramp grads.  Show ’em some love folks!

Get Ready For Some GRACE UNDER PRESSURE!

OPEN:

Strength:

Make-up / Mobility Day

WOD:

Grace – 30 Reps For Time

Clean and and Jerk 135/95

Video courtesy of CrossFit HQ. Miranda Oldroyd does “Grace”, a benchmark girl WOD, for Barbells For Boobs. Iconic female doing a killer wod for a good cause…awesome!

Post time to comments/http://www.logwod.com

Cash Out:

Stretch It OUT!

COMP:

Strength:

Farmer’s Walk w/Barbells

3 Rounds

50M (25M down and back)

Increase weight each round

post highest weight to comments/http://www.logwod.com

Video courtesy of Joel Schneider.  For the barbell farmer’s walk, make sure you have good balance on the bar and keep good posture.  Tight core, shoulder blades back.  Don’t lose your grip!

WOD:

“Grace”

30 Reps For Time

Clean and and Jerk 135/95

Post time to comments/http://www.logwod.com

Cash Out:

Stretch It OUT!

OPEN:

Strength:

Deadlift 2 sets of 5, the one set of 5+

Sets start every 90 seconds

Try to go at least 5 pounds heavier each set then what you used on 10Oct

Post highest successful weight used to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Rip going over proper set up for Deadlifts.  This is a usually overlooked part of the lft as folks just want to pick the weight up.  IF you don’t properly postion yourself for the lift, you could injure yourself.

WOD:

3 Rounds For Time:

10 Deadlifts 225/165

400 M run

Rest 3 minutes

Enter time to comments/www.logwod.com

Cash Out:

Stretch Hamstrings – 5 min

Hang from Pull Up Bar – 1 min

COMP:

Strength:

Reverse Hyper Extension  3 x 15 @50/30

Deadlift 2×5, then 1 set of 5+

Try to go at least 5 pounds heavier each set then what you used on 10Oct

Post highest successful weight used to comments/www.logwod.com

Snatch Pull @ 120% of 1RM

6 sets of 1

Post highest weight used to comments/www.logwod.com

WOD:

3 Rounds For Time:

10 Deadlifts 225/165

400 M run

Rest 3 minutes

Enter time to comments/www.logwod.com

followed by…

GHD Hyper extension 4×10

Cash Out:

Stretch Hamstrings – 5 min

Hang from Pull Up Bar – 1 min