S/S/S:
Double Under Technique
.
WOD:
(Community/ Hero)
“Annie”
50-40-30-20-10
Double Unders
Ab-Mat Sit Ups
.
Scaling Options:
DU – 2:1 Single Unders or 1:1 Single Unders
Sit Ups – feet anchored, or reps if needed
.
S/S/S:
Bench Press
5, 5, 5+
Add 5 from 9/22/15
.
WOD:
12 min AMRAP
3 Power Cleans (185/130)
6 Lateral Burpee over bar
9 Ring Rows
.
Scaling Options:
Power Clean – 135/95
.
Xtra:
Triple-under practice – spend 10 minutes working on technique
Banded tricep stretch – 2 min per arm
Video courtesy of Crossrope Jump Ropes.
S/S/S:
Pose Running Drills
Video courtesy of Barbell Shrugged.
.
WOD:
For time
Run ½ mile, 50 Air Squats, Run ½ mile
.
Scaling Options:
Run – Row 1,000m
.
Xtra:
5 rounds of
30 sec L-sit hold (rings or bar)
Rest in between sets as needed
Goal = Go unbroken during each set.
S/S/S:
Handstand Push-ups
.
WOD:
For Time:
20 Alt. Pistols
15 Burpees
10 HSPU
5 Bear Complex (135/95)
10 HSPU
15 Burpees
20 Alt. Pistols
.
Scaling Options:
Pistols – band, plate under heel, butt to box, counterweight
HSPU – ab mat, standing DB press
Bear Complex – scale weight as needed
Scale reps if nec.
.
Xtra:
Seated weighted pulls with Straps and 45#, go length of the mats x 2
S/S/S:
Snatch 3 x 5
75% of max weight on 9/24/15 or 65% of 1RM
.
Videos courtesy of CrossFit Weightlifting Trainers Course.
.
WOD:
For time:
3-6-9-9-6-3
Hang Power Snatch (115/95)
Deadlift (115/95)
Bar Facing Burpees
.
Scaling Options:
Snatch- 95/65, 75/45
.
Xtra:
Find 2RM (1/arm) barbell Turkish Get Ups (TGU)
Video courtesy of MobilityWOD.
.
S/S/S:
Back Squat
5,5,5+
Add weight from 9/21/15
.
WOD:
7 RFT
7 Back Squats (@75% of GSLP)
7 V-Ups
.
Scaling Options:
V-Ups – Leg Raises
.
Xtra:
“Last Man Hanging” – Bar hang competition: all start at same time; only hands can touch bar (adjustments allowed); out whenever touch ground
TOTF Athletes Trey, Marissa, and Mike represented CF TOTF today at he 5K today to benefit Breast Cancer Awareness. Nicely done! CAN!!!
Don’t forget to invite your friends to our community WOD! All individuals with access to the field house (and within the field house age requirements) can participate. All movements will be instructed before the WOD, are non-technical for all fitness levels, and are still scalable if necessary.
.
Also, don’t forget to register for the Festivus Games coming up on Oct 17 at Unrelenting CrossFit in Papillion. At Festivus Games it’s not necessary to scale the events. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift..just how much? Registration is available online here.
.
S/S/S:
Prep for WOD.
Burpee technique.
Video courtesy of CrossFit HQ.
.
WOD:
Community WoD #5
Cash In: 200 Jump Rope (Up Scale to 100 DU)
3 RFT of:
10 Push Press (light/mod)
10 Walking Lunge
10 Burpee Broad Jump
.
Scaling Options:
Walking lunge – if physically can’t do it, take one step, do an air squat, take a step, do an air squat. Do for total of 10 steps
BBJ – Burpee 3 step walk (only for folks with jumping issues)
.
Xtra:
Introduce yourself to someone new. Help grow our community!
We saw some awesome Grace times today! Great work! 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.
.
S/S/S:
Deadlift
5,5,5+
Add weight based on 16 Aug
Video courtesy of Kelly Starret/mobilityWOD.
.
WOD:
10! (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
Wall Ball (20/14)
HRPU
Compare to your on-ramp score
.
Scaling Options:
WB – 14/12 or lower target
HRPU – knees on the way up
.
Xtra:
Reverse Hypers – 4 x 25 – go light
Sink stretch* – try to sit in stretch 20 sec at a time x 5
Video courtesy of CrossFitCVILLE.
S/S/S:
Clean and Jerk Skill work to prep for Grace
.
WOD:
“Grace”
For Time:
30 Clean and Jerk (135/95)
Compare to 2Nov2013. Try to beat Dan Bailey.
Video courtesy of CrossFit HQ.
.
Scaling Options:
Scale weight as needed
.
Xtra:
5 x 200m run
Rest = walk to 50m mark and back
OH banded mobility – 10 min work
S/S/S:
Prep for WOD
.
WOD:
1 mile run
5 Muscle Ups
10 HSPU
20 Pistols
30 Burpees
40 Air Squats
50 Box Jumps (24/20)
60 Double Unders
.
Scaling Options:
Run – row 2K
MU – 2:1 burpee to kipping pull up
HSPU – wall walks – 5 of them total
Pistols – banded or to target
BJ – 20/14
DU – 2:1 SU w/10 min DU practice AFTER WOD
.
CrossFit Team Offutt Tactical Fitness 