CrossFit Team Offutt Tactical Fitness

Apologies for the late WOD post everyone!

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.  For those who hit DLs yesterday, make sure their backs are nice and loose prior to WOD.

Picture courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

Sham

7 RFT of:

11 Deadlifts (body weight)

100m sprint

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Scaling Options:

Deadlift – 75% of Bodyweight

Sprint – 125m row sprint

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Xtra:

Fran (21/15/9 thruster (95) pull up) JUST KIDDING!!!

Roll out posterior chain

Hang from pull up bar 3 min total.

Heel cord mash, 2 min per side

S/S/S:

3 x 10 Deadlift @ 60/65/70%

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WOD:

3 RFT of:

15 ground to overhead 185/135

20 butterfly sit-ups

30 Double Unders

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Scaling Options:

G2O – 70% of Clean & Jerk 1RM

Double-Unders – 2:1 singles (10 minutes of Double-under practice after WOD)

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Xtra:

Video courtesy of Rogue Fitness.

3 x 5 deficit deadlifts (stand on a 25# plate) @ 50% of your last deadlift weight. (This is to focus on form at the bottom, NOT to lift heavy.  This should be light!)

S/S/S:

Burgener Warmup

Video courtesy of CrossFit HQ.

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WOD:

Snatch

2, 2, 2, 2, 2, 2, 2

Goal – increase weight per round

Video courtesy of Barbell Shrugged.

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Scaling Options:

Weight as appropriate

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Xtra:

2 min Olympic wall squat with a band

S/S/S:

Prep for WOD.

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WOD:

Indoor triathlon – 45 min cap

2 mile bike ride on stationary bike

2k row

4 lap run

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Scaling Options:

Run – 2 laps instead of four

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Xtra:

Group roll out/stretch everything.

Video courtesy of CrossFit HQ.

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S/S/S:

Bench Press

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

400m run cash in

AMRAP (18 min cap):

5 rounds of

10 box jump 30/24

15 HRPU (Hand Release Push Up)

20 Air squats

400m run cash out

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Scaling Options:

400/200 for run – If no run at all – 500m row

Box Jumps – 24/20

HRPU – Push ups on bench or box

Air Squats – to flexibility depth

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Xtra:

3 x 5 Standing Overhead Tricep Extensions.  (band or dumbbell)

Barbell smash triceps

S/S/S:

Back Squat

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

21/15/9

Deadlift (225/185)

Ring Dip

GHD Sit up

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Scaling Options:

Deadlift – shoot for 75% of 1RM

Ring dip – Bar dips or box dips

GHD – Butterfly sit up

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Xtra:

Jog 400m as a class, everyone stays together!

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, GA, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.  He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Photo courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD.

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WOD:

“Alexander”

5 Rounds:

31 Back Squats (135/95)

12 Power Cleans (185/130)

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Scaling Options:

Scale weight as necessary.

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Xtra:

Roll it out if it’s sore.

S/S/S:

Deadlift

5, 5, 5+

add 5-10 lbs from 20 July

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WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Freestyle Connection.

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Scaling Options:

Supine RR = Ring Row

Pushup = Knee Push Up

DU = 2:1 Singles

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Xtra:

Reverse Hyper – No weight 3 x 10

S/S/S:

Seated Box Jump

Set Max height

Review Goblet Squat, KB Thrusters, and KB OH Walking Lunge

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WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

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Scaling Options:

Adjust KB weight as needed for all movements

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ Body Weight

Rest 60 sec

Huge congrats to Omaha’s own (and friend to TOTF) Stacie Tovar in her 11th place finish at the CrossFit Games.  Always an inspiration to all!

Pics courtesy of CrossFit Games.

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 16 July

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WOD:

EMOM x 8:

3 Squat Cleans

Weight determined by athlete

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Scaling Options:

None.

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Xtra:

Either Eccentric Pull-up work for the week or…

Empty Bar Jerk foot work