CrossFit Team Offutt Tactical Fitness

S/S/S:

Bench Press

5,5,5+

Add 5-10 from Nov 6

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WOD:

For Time:

800m Run

50 KB Swings (53/35)

1000m Row

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Scaling Options:

800m run – 1K row

KB swing – 35/25

1K Row – 800m run

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Xtra:

3 Rounds not for time:

30 Banded face pulls

30 Banded tricep push downs

Doorway stretch 3 x 45 sec

Video courtesy of RoguePerformanceCO.

S/S/S:

Prep for WOD

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WOD:

Partner WOD:

Part 1: 5 minute AMRAP

100m Farmer Carry (2 x DB’s 50/30)

Max Reps – Air Squats

3 min Rest

Part 2: 5 minute AMRAP

15 cal Row

Max Reps KB Swing (53/35)

3 min Rest

Part 3: 5 minutes AMRAP

200m Run

Max Reps Wall Balls (20/14)

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Scaling Options:

Farmer Carry – Weight as needed

KB swing – weight as needed

WB – weight as needed

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Xtra:

Roll it out if it hurts.

S/S/S:

Hang Snatch 5 X 2

Increase weight per set

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WOD:

“The Admiral”

3 Rounds for time of:

20 Burpee Pull ups – (bar should be about 6″ above max reach)

20 Front Squats, 155/105

20 Box Jumps, 24/20″

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Scaling Options:

Burpee Pull Up – less than 6” from reach

FS – as needed. Shoot for a weight you can do 10 reps unbroken

BJ – 20/16

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Xtra:

Snatch Pull – 5 x 5

3 X Max Effort Kipping dips. Rest as needed

Winter Warrior 2, our annual competition is only a couple months away. It’s a team competition with Rx and scaled divisions. Last year’s competition brought over 200 competitors. We’re hoping to get more than that this year. Teams can sign up at eventbrite.com. Help keep the competition alive by helping spread the word. CAN!!!

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S/S/S:

Strict Press

5,5,5+

Add weight from 10/27/15

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WOD:

20min AMRAP:

16 Lateral Barbell Hops

16 Chest to Bar Pull-Ups

16 Deadlifts (225/160)

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Scaling Options:

Lateral hops – over a line

C2B – Chin above/ring rows

DL – 50% of 1RM

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Xtra:

Reverse Hypers -4 x 20

Heel cord to top of hamstring mash – 5 min per leg

Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

HSPU (Strict and Kipping)

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WOD:

Team WOD

5 Rounds (each person) of:

5 HSPU

10 Power Clean, 135/95

15 Burpees

20 KBS, 53/35

25 Wall Balls, 20,14

(one athlete completes a full round while the other rests, then switch.)

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Scaling Options:

HSPU – to ab mat, two abmats, wall walks (nose to wall)

PC – weight as needed

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Xtra:

Weighted Ring Dips – 5 x 3  (w/2 sec pause at bottom and top of dip

Banded bully stretch – 3 x 1 min per side

Winter Warrior 2, our annual competition is only a couple months away. It’s a team competition with Rx and scaled divisions. Last year’s competition brought over 200 competitors. We’re hoping to get more than that this year. Teams can sign up at eventbrite.com. Help keep the competition alive by helping spread the word. CAN!!!

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S/S/S:

Front Squat

5,5,5+

Add weight from 10/15/15

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WOD:

3 X 1k Row, rest as needed

Goal – no more than 30 sec difference (up or down) between times

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Scaling Options:

Timed 800m runs

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Xtra:

30 Strict C2B

30 Ring Rows

20 Strict Pull ups

20 Ring Rows

Congratulations to Kelly Hendricks on her selection to MSgt! Great work! CAN!!!

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S/S/S:

Clean & Jerk

5 X 2 (one jerk per set)

Increase weight per set

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WOD:

EMOM x 7

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks

Min 7: 1 unbroken Hang Squat Clean + 7 unbroken Jerks

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Scaling Options:

Use 70% of the last successful weight from your 5 x 2 C&J

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Xtra:

Clean Pull 5 X 5 (HEAVY)

Ring Push Ups 3 x 8 (w/2 sec pause at bottom and top of push up)

S/S/S:

Prep for WOD

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WOD:

In conjunction Team RWB’s “WOD With Warriors”  program, we will be running a special early Veterans Day WOD…..

“Armistice”

9 minute AMRAP (As many rounds as possible)

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*Add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (24”/20”)

100-meter sprint

22 pushup

22 box jumps

100-meter sprint

33 pushup

33 box jumps

*Add 11 to the pushups and box jumps for each round

Video and pic courtesy of Team RWB.

What is WOD with Warriors?
WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

Our Goals

1. To help people remember and observe Veterans Day in a respectful, reflecting, meaningful way.
2. To provide an opportunity for veterans to connect to members of their community through functional fitness.

If you would like to donate to their cause, click on the picture above or right here.

About Armistice – Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veterans Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

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Scaling Options:

Sit ups – Feet anchored

Air Squats – To range of motion

100M Sprint – 125M Row sprint

Push Up – Push up off bench or box

Box Jump – 20/16

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Xtra:

Roll out everything.  Shake a Vet’s hand

S/S/S:

Bench Press

5-5-5+

Add 5 from Oct 9, 2015

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WOD:

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

 40 Burpees

 75/45 pound Snatch, 30 reps

 30 Burpees

 135/75 pound Snatch, 30 reps

 20 Burpees

 165/100 pound Snatch, 30 reps

 10 burpees

 210/120 pound Snatch, as many reps as possible

To relive the excitement of when this one was released (video courtesy of the CrossFit Games)

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Scaling Options:

Set Snatch no more than your 10 Rep Max and maintain for each set.

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Xtra:

Roll out quads and hamstrings.

S/S/S:

Pistol Progression

Video courtesy of Freestyle Connection.

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WOD:

18 EMOM

Odd – 6 Alternating Pistols

Even – 6 Alternating KB Snatch (53/35)

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Scaling Options:

Banded Pistol out of rack

KB By weight

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Xtra:

3 Rounds Not For time:

5 Muscle Ups

30 Shoulder Taps

5 Seated (20) box jump (24/30)

Doorway stretch 3 x 1 min