CrossFit Team Offutt Tactical Fitness

S/S/S:

Bench Press

5, 5, 5+

add 5-10 from 09 April

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WOD:

3RFT

Run 400M

Row 500M

100DU

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Scaling Options:

No run – Row 1k

No row – 50 SDHP@65/45

DU – cut to 50 or 200 SU

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X-tra:

5 x Downward Facing Dog into Cobra, into Child’s Pose

* Hold each position for 15 seconds

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Videos courtesy of Yoga Journal.

Quick announcement… The t-shirts have been delayed by approximately one week. Apologies for the preemptive announcement. We’ll make another announcement when they are really here.

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S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 02 March

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WOD:

24 min EMOM
Even minutes: 1 min row
Odd minutes: 5 SUMO DL (275/185)

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Scaling Options:

Sumo DL 225/135 and on

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X-tra:

10 x 20yd Sprints

New t-shirts are in! Stop by the front desk at the Field House if you wanna buy one.

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S/S/S:

Prep for WOD

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WOD:

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Scaling Options:

Scale Reps to 40/30 based on ability

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X-tra:

Roll out EVERYTHING!…twice

High five three people.

S/S/S:

Front Squat

5, 5, 5+

Add 5-10 from 30 March.

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WOD:

3-2-1

-Cluster 135-85

After Each set…

–10 HRPU

–5 C2B Pullups

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Video courtesy of Rogue Fitness.

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Scaling Options:

Cluster – 115/85

HRPU – on knees on up

C2B – Chin above

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X-tra:

5 x 5 one handed DB Bent over rows

Coach Brian Haggerty hangin out after he PR’d his Cindy by 3 rounds at Agate Pass CrossFit. CAN!

S/S/S:

Bench Press

5, 5, 5+

Add 5-10 from 25 March.

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WOD:

400m cash in

21-15-9

Barbell Muscle Snatch (95/65)

Double Unders

400m cash out

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Scaling Options:

500m Row vs. Run

Lower the BB all the way to PVC if needed

DU: 2:1

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X-tra:

5 minutes DU practice or

3 attempts max reps double unders

S/S/S:

3 position Cleans (5 attempts)

Floor, Hang, Power

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Video courtesy of Switch CrossFit.

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WOD:

EMOM/Death By

3 Air Squats

1 Burpee

20m Sprint (blue line to blue line)

Add 1 Air Squat and 1 Burpee each minute

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Scaling Options:

Scale to prevent injury only.

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X-tra:

3 Attempts of max distance Standing Broad Jump.

S/S/S:

Prep for WOD

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WOD:

3 Rounds for Time:

40 abmat situps

30 cal row

20 pushups

10 back squats at BW

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Scaling Options:

Scale the amount based on conditioning.

30 Sit Ups

20 Cal Row

10 Pushups

5 Back Squats (weight as needed, shoot for 75% of 1RM)

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X-tra:

5 x 5 Bicep Curl

Hamstring stretch 2 min/ side

Hang from bar 2 min and stretch out the back

Happy Birthday to Coach Homar! Birthday burpees!

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S/S/S:

Prep for WOD

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WOD:

CrossFit Total

3 attempts at 1RM in

Press

Deadlift

Back Squat

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Scaling Options:

N/A

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X-tra:

Stretch out post WoD.  Towel stretch for shoulders, couch stretch for quads, banded overhead for lats

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Photo courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

Bowen

3 rounds for time of:

Run 800 meters

7 Deadlifts (275/215)

10 Burpee Pull-ups

14 (7 each arm) single arm kettlebell thrusters (1.5/1 pood)

20 box jumps (24/20)

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Scaling Options:

Run – Row 1K

DL – shoot for 75% of 1RM

Burpee pull ups, burpee jumping PU

KB thruster – 35/25

BJs – 20/16

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X-tra:

Roll it out if it’s sore

S/S/S:

Prep for WOD

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WOD:

Sumo Dead Lift

5,5,3,3,1,1,1

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Video courtesy of THE SPOTATHLETICS.

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Scaling Options:

None

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X-tra:

Hang from pull up bar – total 3 min