CrossFit Team Offutt Tactical Fitness

SSS

4 Sets of:

 10 False Grip Ring Chin Ups

 Ring Support x 1:00

 10 Hanging Tuck Ups

WOD

Team Series Event 1

For time:

Relay as MF pairs

21-15-9 reps of:

Synchronized burpees

Synchronized overhead squats (95 / 65 lb.)

Synchronized chest-to-bar pull-ups

Order: MF-MF

Time cap: 25 minutes

SCALE

65/45

Chin over bar Pull up

 We will not be able to provide a coach this morning for the 0900 class. We apologize for the inconvenience.

WOD:

In honor of all those we lost 14 years ago…..

 9-11

For Time:

2001m row

11 box jumps (30″/24″)

11 thrusters 125/85 (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans 175/115 (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 Kettlebell swings (2pd/1.5pd)

11 toes to bars

11 deadlifts 170/125 (77k = Flight 77 = 170 pounds)

11 push jerks 110/65 (110 pounds = number of floors in each tower)

2001m row

.

Scaling Options:

Box Jumps: 24/20

Thrusters: As needed

Burpee 2 Chest2Bar Pull ups: Do burpee to PU

Cleans: As needed

HSPU: use box method

KB: 1.5/1

T2B: K2E down to knee raises

DL: As needed

PJ: As needed

.

Xtra:

Breath control and contemplation.

Immediately after the WOD, sit and calm your breathing.

Get your heart rate back under control. You control the breathing.

SSS

Handstand skill work (post wod)

WOD

5 Sets of:

 10 Ring Push Up

 10 Candlestick to Hollow Vertical Jump

 20 Superman

SSS

15 Sets of:

 Grip Complex – Overhand, Underhand, Eagle Grip

WOD

E2MOM for 16 min

8 Ring Dips

15 Air Squat

SSS

EMOM for 8min

5 Back Squats @60% of 1RM

WOD

5 sets:

10 Ring Row (Supine)

 10 V-Ups

 3 Wall Climb to Handstand (Wall Walk)

SCALE

Ring Row -> Elevated

SSS

3 Sets of:

 10 Bridge Ups

 1:00 Pancake

WOD

Deadlift

EMOM 8

3 reps @ 70% of 1RM

Today’s class will be held at 1000

SSS

4 Sets of:

 1:00 Handstand Hold with chest facing wall

 1:00 L-Sit Hold

 1:00 Squat Isometric Hold

WOD

5K Row for time

SCALE

none

SSS

Prep for WOD

WOD

Grace

30 Clean and Jerks for time (135/115)

Compare to 1Oct2015

SCALE

Bar weight – as needed.  Shoot for sub 5 min time if seasoned athlete.  Sub 10 for newbie

Today’s class will be held at 1000 today because of the down day

SSS

DU skill work

WOD

4 Sets of:

 15 Feet Elevated Push Up (Feet on Bench)

 30 Double Unders

SCALE

FE push up -> Hand rel push up, no feet elevation -> chest to deck push up -> push up off bench or box

As a reminder the Friday and Monday classes will be held at 1000 because of the holiday and down days. 

SSS

3 Sets of:

 1:00 Left Leg Split

 1:00 Right Leg Split

WOD

Isabel

30 Snatches for time (135/115)

SCALE

Bar weight -> as needed.  Goal should be lower than 10 min time for WOD