S/S/S:
Overhead Squat Technique, work up to WOD weight
Video courtesy of CrossFit HQ.
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WOD:
“Nancy”
5 Rnds
400m Run
15 OHS (95/65)
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Scaling Options:
Run – Row 500m
OHS – weight as needed
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S/S/S:
Deadlift
5, 5, 5+
Add weight from 10/2/15
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WOD:
For time
40 Cal Row
30 KB Swings (53/35)
20 T2B
10 Thrusters (155/110)
20 T2B
30 KB Swings (53/35)
40 Cal row
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Scaling Options:
KBS – 35/25
T2B – K2E, Lying T2B
Thruster – 135/95
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Xtra:
Reverse Hypers – 4 x 15 (go a little heavier than last time)
Tabata roll out whole body x 2
Big shout out to CF TOTF athlete Bobby Smith. Great work representing all of us at the Festivus Games hosted by Unrelenting CrossFit. CAN!!!
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S/S/S:
Mash Party-
Shoulders/Triceps
Lats
Quads
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WOD:
14 EMOM
Odd – 5 Hang Power Snatch (95/65)
Even – 10 C2B Pull Ups
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Scaling Options:
HPS – as needed
C2B – Chin above pull up/ring row
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Xtra:
DB shoulder retraction (Light weight 3 x 20 per arm)
Video courtesy of Strong And Lean.
Timed 750m row
Big Thank you to all who came out for Coach John Hendricks’ going away WOD this Saturday. John, TOTF would not be where it is without your leadership and passion for the last few years. Happy trails and see you down the road.
CAN!
Skill:
Ring Dips
Focus on elbow positioning, keeping core tight, getting full range of motion.
WOD:
3 Rounds For Time
30 Hand Release Push ups
20 Box Jumps(24/20)
10 Ring Dips
Scaling Options:
HRPU – chest to deck PU/push up to bench
BJ 24/20
Ring Dips – stationary or box
X-tra:
1 L-Sit Rope climb
20 HSPU
2 L-sit Rope climbs
20 ‘ HS Walk or 40 shoulder taps
Begin to climb, keeping legs out straight in an L-sit. Once you touch the top, you can use your legs to assist on the descent.
If doing shoulder taps, do a wall walk until your nose is touching the wall, then begin taps.
Banded Tricep stretch – 2 min per arm
Everyone is invited to a farewell WOD for Coach John Hendricks. He has been a huge part of the awesome that is TOTF. From being a competition emcee, a coach, the club president, and an athlete he was a valuable member of the TOTF family. If you are able to stay after we will have a couple more fun WODs to follow the regular 0900 class, then we will meet up at Lanskys in Bellevue at 1600 for some food, families are welcome too!
S/S/S:
Prep for WOD
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WOD:
Coach John Hendricks Farewell WOD
You have to show up to see what it is!
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Scaling Options:
All things are scalable
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Xtra:
High five John
Be at Lanskys at 1600
S/S/S:
Split Jerk Off Rack
3 x 5
@70% of max weight on 9/25/15 OR 60% of 1RM
Video courtesy of CrossFit HQ.
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WOD:
For Time:
10 Strict Press (95/75)
Run 400m
10 Push Press (115/85)
Run 400m
10 Push Jerk (135/95)
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Scaling Options:
Bar weight – as needed.
Run – 500m row
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Xtra:
5 two-minute rounds of…
200m Run
5 C2B Pull ups
10 Jumping Squats
AMRAP burpees remainder of time (total burpees=score)
Rest 1 min between
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:
Front Squat
5, 5, 5+
Add weight from 9/28/15
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WOD:
TABATA
Med Ball Cleans (20/14)
Rest 2 mins, then
Tabata
Hollow Rock Holds
Video courtesy of CrossFit HQ.
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Scaling Options:
MBC – if it’s weight, go 14/12. If technique, then MBPC to FS
Hollow rocks – w/one leg bent, both legs, or arms down
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Xtra:
Reverse Hypers – 4 x 20
Pigeon pose – 3 min per side
Coach Carl Eitzen dug up a relic at Ocean Beach in San Diego. Good to see you’re doing well Homar!
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S/S/S:
Prep for WOD.
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WOD:
For Time:
60 DU
50 Box Jumps (24/20)
40 KB Swings (53/35)
30 Ring Dips
20 Alt. Pistols
10 Deadlifts (275/155)
5 MU
2 Rope Climbs
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Scaling Options:
DU – 2:1 SU ratio
BJs – 20/16
KB – 35/25
Ring Dips – stationary, or box dips
Pistols – w/counter weight, banded, or to target
DL – 70% of 1RM
MU – bupree to C2B pull up
Rope climbs – 2 x rope hand walk ups*
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Xtra:
30 EMOM
Odd – 12 Cal Row
Even 10 Burpees
10 min mobility on anything
sore
Congratulations to CF TOTF veteran coach Matt Henry and his wife on the birth of their new baby boy!
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S/S/S:
GHD Sit-up Technique (15-20 minutes)
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WOD:
Partner WOD
15 min AMRAP of:
6 GHD Sit-ups
9 HRPU
12 KB Lunges (1.5/1pd)
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Scaling Options:
GHDs – Ab mat Sit Ups
HRPU – regular push-ups or push-ups off a bench
KB Lunges – 35/25
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Xtra:
Front lever work 10 min
Video courtesy of paradisocrossfit.
GHD Back extensions 4 x 15
Due to the holiday, we will have one class at 10am. Field House hours are 0800-1800.
Please keep Coach Jason Howell and John “JP” Palumbo in your thoughts and prayers. Coach Jason wrecked his Harley and sustained a broken ankle. Coach JP lost his Grandfather.
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S/S/S:
Power Clean
5 x 5
@ 60-70% of max weight on 9/23/15
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WOD:
500m Row cash-in
then…
3 RFT of
3 Double KB Thrusters (1.5/1pd)
6 Double KB Overhead Squats
(1.5/1 pood)
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Scaling Options:
KB – 35/25 or as needed
Row – Run 400m
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CrossFit Team Offutt Tactical Fitness 