CrossFit Team Offutt Tactical Fitness

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U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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S/S/S:

Prep for WOD

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WOD:

“Sean”

10 Rounds:

11 C2B Pull ups

22 Front Squats (75/55)

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Scaling Options:

C2B – Chin above

FS – 65/45

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X-tra:

Stretch and roll out everything

S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 13 Apr

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WOD:

5 Rounds

400m Sprint

90 sec rest between

Goal – same speed +or- 5 sec ea round

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Scaling Options:

Rest 2 min between rounds

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X-tra:

3 sets 8-10 Glute Ham Raise

Walking lunge length of mats w/moderate weight on barbell

S/S/S:

Prep for WOD

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WOD:

5 RFT:

4 Box Jump 30/24

50m Run (25M down and back)

8 Pullups

50m Run

12 Burpees

50m Run

16 AS

50m Run

20 DU

50m Run.

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Scaling Options:

BJ – 27/22 or 24/20

No run = 75M row

Pull Ups – body row

DU – 2:1 SU w/10 min DU practice after

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X-tra:

5 mins Alternate Calf stretch with bands each leg,

2 mins downward facing dog

2 min banded shoulder stretch

S/S/S:

Clean Technique

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WOD:

Squat Clean Day

3,3,2,2,1,1

Squat Clean + Front Squat each rep.

Increase Weight each set

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Scaling Options:

None

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X-tra:

Snatch high pulls 6 x 3

Video courtesy of MobilityWOD.

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S/S/S:

Strict Press

5, 5, 5+

add 5 from 01 April

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WOD:

3RFT

10 HSPU

15 Ring Dips

20 One-Arm DB Snatch 75/45

45 Butterfly Sit-Ups

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Scaling Options:

HSPU – two pads under head or negatives, or wall kick ups and hold for 5 sec

Ring Dips – Stationary dip or box dips, or bench dips

Snatch – reduce as needed

BFSU – feet anchored SU

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X-tra:

3 rounds

20 banded face pulls

20 banded push downs

10 lying plate raise (5/2.5)

Mimi kicked some ass and took home 1st place at the Festivus Games hosted by Unrelenting CrossFit this weekend! Congrats and way to represent the TOTF family! 

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 23Mar

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WOD:

7 minute AMRAP

1 Deadlift 375/245

10 Burpee Over Bar

10 Toes-to-Bar

Scaling Options:

Deadlift- shoot for 90% of 1RM

Toes-to-Bar- K2E

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Xtra:

5 Rounds of

60 seconds child pose

60 seconds cobra pose

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Summer Showdown 2

June 13th

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Picture and bio courtesy of CrossFit.com.

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S/S/S:

Prep for WOD

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WOD:

Coe
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

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Videos courtesy of CrossFit HQ.

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Scaling Options:

Scale weight as necessary.

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X-tra:

Stretch and roll out everything.

S/S/S:

Push Jerk

5 x 3

Increase weight each set

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WOD:

7 min AMRAP

10 Wall balls 24/14

10 Back Rack Lunges 95/65

10 S2O 95/65

10 Front Rack Lunges 95/65

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Scaling Options:

Weight for all 65/35

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X-tra:

Banded OH stretch – 3 min per side

Banded hip stretch – 2 min per side

Only 1 Class…the 1630!!!!!

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S/S/S:

(15 min max) 3x max rep strict pull up – note if more than 10 reps, add weight!

(15 min max) muscle up progression

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WOD:

3-2-1 (Fast WOD)

Muscle Up

Between rounds do:

5  burpee box jump over 30/34

10 KB Swings at 2Pd/1.5Pd

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Scaling Options:

MU-> Burpee jumping pull-up

KB -> By weight

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X-tra:

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mob drill. Pick one, do for 2 min per side

Snatch Day!

Video courtesy of CrossFitHQ.

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S/S/S:

5 x 3 position snatch

Light, same weight for all sets.

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WOD:

7 x 2 snatch

Increase the weight as desired to get a heavy pair.

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Scaling Options:

None

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X-tra:

60 GHD’s Total