CrossFit Team Offutt Tactical Fitness

S/S/S

AMRAP 4:

30 Lateral BB Burpees

AMRAP Snatches, (75/55)

WOD

5 rounds for time:

15 Ab-Mat Sit-ups

10 KB Power Snatch (1.5/1 pood) (alternating)

Scaling Options

Comp:

AMSU – GHD

KB PS – 2/1.5 pood

Sx:

1/.5 pood

The Open is now just days away!  GET SIGNED UP and see where you stack up in the gym and around the world. Test yourself to realized the strengths you already have and reveal the weaknesses you didn’t know were there. 

S/S/S

Row Technique

WOD

Three rounds, each for time:

Row 2000m

Rest as much time as needed ( under 4 minutes)

Scaling Options

None

WOD

Partners

 (Split work as needed, all runs done together)

10 EMOM

-5 Burpee Box Jump (30/24)

-10 Alt DB Snatch (45/30)

Rest 5:00

5 RFT

-40 Slam Balls (30/20)

-40 V-ups

-40 Jumping pull ups

-200m run

Scaling Options

BBJU – 24/20

Alt DB Snatch – 30/20

Slam Balls – as needed

V-ups – leg lifts

Run – 250M row

The Open is next make sure you are signed up and ready for all the fun. Friday Night Lights will be held every Friday of the Open at 1800

S/S/S

Muscle-ups Skill Work

Practice muscle-ups and progressions 

WOD

Amanda

9-7-5

Muscle-Ups

Snatch (135/95)

Scaling Options

SX:

MU – Chest to Ring Pull-ups to 3 count negatives on bar

Snatch – 95/65

S/S/S

Prep for Deadlift

WOD

5 rounds for time

15 Deadlift (bodyweight)

50 Double-unders

Scaling Options

Comp:

DL – 70-80% 1RM

Scale:

DL – 75% of bodyweight

DU – 3:1 ratio SU

WOD

FGB

Three rounds (for reps) of:

-Wall-ball (20#)

-SDHP (75#)

-Box Jump (20”)

-Push press (75#)

-Row (Calories)

-Rest (1:00)

Perform each exercise for one minute and move immediately to the next.

Scaling Options

Comp:

WB – 30

SDHP – 95

BJ – 24”

PP – 95

Scale:

WB – 14/12

SDHP – 65/45

BJ – Small box

PP – 65/35

S/S/S

Clean and Jerk prep work

WOD

Set 3RM Clean and Jerk

Scaling Options

None

There will only be one class today at 1000. Enjoy President’s Day

S/S/S

Running Prep

WOD

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Riley

Run 1.5 miles

150 burpees

Run 1.5 miles

Scaling Options

Run – 1 mile, 3/4 mile

Burpees – 100 or 75

Run 1 mile, 3/4 mile

If you can’t run, row 3K per run

S/S/S

WOD

Team Med Ball Michael (teams of 2)

Three rounds for time of:

Run 800m

50 back extensions

50 sit-ups

Scaling Options

SX: no weight on back extension and sit ups, or move ball to chest on sit ups

Coach Eddie dropped into Route 66 Functional Fitness in Chandler, OK while sporting the TOTF colors. Send us your pictures of you sporting the colors and you may make the site and Facebook too.

S/S/S

WOD

Bike 10 miles (stationary bikes)

(Bring your own music)

Scaling Options

SX: Bike 7 miles