19 Mar 18
Makeup 18.4
Strength: Deadlift
WOD: 3 RFT
Helen
400m Run
21 Kettlebell Swing
12 Pull ups
20 Mar 18
Strength: Push Press
WOD: 10 min AMRAP
2 Thrusters
20 calorie row
10 ball slams
20 BFSU
21 March 18
3 min rounds for 24 minutes
Strongman Day
Farmers carry – 53/35 max reps of 50’
Tires – 25’ flips
Stones/D-ball – 100/75 pounds over the shoulder
Yoke – 50’ walk (70/25 per corner)
22 March 18
Strength: Back Squat
WOD: 10 Min AMRAP
20 Wall Balls
10 Pull ups
23 March 18
18.5
Video courtesy of The CrossFit Games
Time cap: 9 min.
Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.
This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Scaling Options:
12 March 18
Make up 18.3
Strength: Back Squat
WOD: 12 Min AMRAP
200m Run
2 Rope Climbs
10 Burpees
13 March 18
Strength: Bench
18 Mins EMOM
10 Deadlift ( 50% of 1RM or heaviest )
25’ Broad jumps
14 March 18
Skill: Pull ups
5min on 5 min off 5 min on
25’ Overhead walking lunges 45/25 plate
5 Pull ups
10 Box Jump
15 March 18
Strength: Front Squat
AMRAP 3min on, 3 min off, 3 min on, 3 min off, 3 min on, 3 min off, 3 min on
WOD:
3 Deadlift 275/225
5 pull up
7 wall ball
16 Mar 18
18.4
Video courtesy of The CrossFit Games
Time cap: 14 minutes
This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.
This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.
Tiebreaker
This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
For full details, movement standards, and score cards, click here
Scaling Options:
5 March 18
Make up 18.2
Strength: Bench
WOD: 8 minute AMRAP
20 KB Swing
5 Clean Jerk ( 50% of 1 RM or heaviest C&J)
Note: Review Clean & Jerk
https://www.youtube.com/watch?v=8miqQQJEsO0
6 March 18
Skill: Jumping Rope- Single Unders/Double Unders (tomorrow)
WOD: 4 RFT
30 Air Squat
40 Walking lunge
7 T2B or Knees to elbow
7 Burpees
7 March 18
Strength: Deadlift
WOD: 20 min AMRAP
20 clean balls (med ball clean into a wall ball. Ball touches ground each rep. Clean must be to full depth.)
60 DU
8 March 18
Strength: Press
WOD: EMOM 14 min
5 BFSU
3 Burpees
15m Bear Crawl ( or set number of mats)
9 March 18
18.3
pics courtesy of CrossFit Games
Time cap: 12 minutes to complete 18.2 AND 18.2a
This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.
NOTE: The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The barbell MUST be loaded with standard-height bumper plates for the athlete to jump over (scaled masters excluded).
If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.
The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.
Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.
There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.
For full movement standards and score card, click here
Scaling Options:
So, by now we all see how evil Dave Castro is.
26 Feb
Make up 18.1 or
SSS: Press 5, 5, 5+
WOD: Tabata (20/10 x 8)
Air Squat (rest 3 min) KB Swings (2.0/1.5) rest 3 min, plank holds
27 Feb
SSS: Back Squat 5, 5, 5+
WOD: Helen (3RFT)
400M run
21 KB Swings (1.5/1.0 American)
12 Pull ups
28 Feb
Run 1 mile (3 laps) compare time from beginning of Feb
1 March 18
Strength: Back Squat
WOD: 15 min AMRAP
10 squat at 50% of strength piece
5 pull ups
25’ Broad Jump
2 March 18
18.2
Date 19 Feb
SSS – Front Squat 5,5,5 plus
WOD- 21-15-9
Cleans
Wall Balls
Date 20 Feb
SSS – Bench 5,5,5plus
WOD- 500m Row
50 Squats
400m Row
40 BFSU
300m Row
30 Push ups
200m row
20 Walking Lunges
100m Row
10 Burpees
Date 21Feb
SSS- DU practice
WOD- 5 RFT
400m Run
30 KB Swing
20 Double unders
Date 22 Feb
SSS – Deadlift 5,5,5 plus
WOD – 12 min AMRAP
3 Power Snatch
3 Box Jumps
3 Muscle up – pull ups
20 Cal Row
Date 23 Feb
OPEN 18.1
Date 12 Feb
SSS- Bench 5,5,5 plus
WOD – 12-minute clock no/very little rest
4 Rounds
1-minute KB snatch (1.5/1.0)
1-minute BFSU
1-minute Lunges
Date 13 Feb
SSS- Front Squat 5, 5, 5 plus
WOD – Cash in 16 Burpees
2RFT
500m row
8 pull ups
8 push press (115/80)
Cash out 16 Burpees
Date 14 Feb
SSS – Annie meets Grace
WOD – 50-40-30-20-10
Double Unders w/ 3 Clean and Jerks after each round
Date 15 Feb
SSS- Deadlift 5,5,5 plus
WOD- 10!
Burpees
BFSU
Date 16 Feb
SSS –Push Press? 5,5,5 plus
WOD- 6 min AMRAP, 6 rest, 6 min AMRAP
5 Squat Cleans (135/95)
7 Toes to bar
9 Hand release push up
Date 5 Feb
SSS- Deadlift 5, 5, 5+plus
WOD- 15 Min AMRAP
2-4-6-8-10-12 keep increasing by 2 until time
Goblet Squat
Sit ups
Burpees
Date 6 Feb
SSS – Press Push Press Complex 3 Press followed by 3 push press same weight done at 5RM weight
WOD- 10 min AMRAP
5 DB snatch left arm
40 Du – 80 SU
5 DB snatch right arm
Date 7 Feb
SSS- Pull ups. 5×5 (Don’t give them a choice. )
WOD – 21-15-9
Power Cleans (95/65)
Wall Balls
400M run after each round
Date 8 Feb
SSS – Press 5,5,5plus
WOD – 5 RFT
12 Push Jerks
8 Pull ups or 16 Ring Rows.
Date 9 Feb
SSS – Deadlift 5,5,5plus
WOD – 21 -15-9 (sprint)
Deadlift (50% of above?)
Box Jumps
CrossFit Team Offutt Tactical Fitness 