CrossFit Team Offutt Tactical Fitness

A couple of announcements today: 

First, if you’re available this Saturday and interested in competing in a rowing challenge, there is an event at Creighton. It is a 2K race and you can compete as an individual or team. There will be awards for the top 3 males, top 3 females, and top 3 coed teams. Please be aware that since we got this notification somewhat “time late”, there is no guarantee that your t-shirt size (which is included as part of the registration cost of $25) will be available. For more details and to register before Saturday, follow this link. You can show up the day of and register if you prefer, they said they will make room for you.

Second, tonight is the beginning of the 2015 CrossFit Open! CF TOTF will be performing the Open WODs every Friday and if you’re interested in participating in “Friday Night Lights”, please ask your coaches. The Open is the beginning of the “CrossFit Games Season”. In celebration and to motivate us all to give 110%, let’s take a look at this documentary on last year’s season.

Video courtesy of CrossFitHQ.

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S/S/S:

Mobility/Prep for WOD

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WOD:

10 min Practice DU’s

10 min Practice Cleans (Bar Only)

10 Min Practice Rowing Tech (30spm)

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Scaling Options:

None

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Xtra:

None

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Homework (Done on your own time outside of class):

Watch for 15.1 to drop!

New for the 2015 Open, the scaled division.

Video courtesy of CrossFitHQ.

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S/S/S:

Prep for WOD

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WOD:

5 RFT

400m Run

12 DB Snatch Each Arm (70/55)

10 Pull-ups

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Scaling Options:

Row 500m

Snatch by weight

Ring Rows

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Xtra:

Reverse hypers 3 rounds 10 reps only dropping 4 inches from top then 10 reps full

Hang from rings x 2 min

Roll out posterior chain x 2 min

Changes for the 2015 Open.

Video courtesy of CrossFitHQ.

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S/S/S:

Front Squat

5, 5, 5+

add 5 from 9 Feb

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WOD:

3 RFT

500m Row

60 Sec Rest

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Scaling Options:

None

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Xtra:

Seated box Jump – 5×5 at max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side

Why are you doing the Open?

Video courtesy of CrossFitHQ.

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S/S/S:

Bench Press

5, 5, 5+

add 2.5 from 12 Feb

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WOD:

Reduce the Weight by ~ 25%, then…

Partner WoD

Bench Press 10 reps

1 Deadlift 315/205

Partner A Bench, B spots, then A Deadlifts

Partner B Bench, A spots, then B Deadlifts

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Scaling Options:

Scale weight as needed.

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Xtra:

HS Walk Practice – 10 min

or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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S/S/S:

Prep for WOD

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WOD:

“Rahoi”

12 Min AMRAP:

12 Box jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Compare to 4 Jul 2013

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Scaling Options:

BJ – 20/16

Thruster – 75/55

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Xtra:

GHD  – 3×15

Hold bottom of squat 3×1 min

Perform these 2 as a superset (not for time)

Happy Birthday to Coach Carl Eitzen! Birthday burpees!
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S/S/S:

Deadlift
5, 5, 5+
add 5-10 from 5 Feb
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WOD:

6 Rounds For Time:
60’ Walking Lunge w/plate OH (45/25)
200M run
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Scaling Options :

Plate – 25/10
Run – 250M Row
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Xtra:

Reverse Hypers 4X20
Couch Stretch x 2 min per side
Calf stretch on rig x 2 min per

S/S/S:

Pistol Work

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Video courtesy of Bryan Howell.

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WOD:

7 min AMRAP (Paleo Challenge WOD)

5 Front Squats

7 Bar Facing Burpees

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Scaling Options:

– Front Squat

Level 3: 155/115

Level 2: 95/65

Level 1: 65/35

–  C2B

Chin above, or ring row

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Xtra:

HS Walk work (Spend 10-15 min practicing technique/distance)

Hang from pull up bar – (accumulate 4 min)

S/S/S:

Weighted Pullups

5×5

Same weight

1 min rest between rounds

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WOD:

20 min EMOM:

5 toes 2 bar

4 bent over rows (135/95)

3 burpees

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Scaling Options:

T2B – K2E

Bent Over Row – 115/75, 95/65

Burpee – yeah, right

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Xtra:

Bulgarian Split Squat (3X12)

Lat stretch (x2 min per side)

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Video courtesy of FoundationCrossFit.

Monday 2 March is the start of our next on-ramp class and it is already full. As a reminder to everyone, we do have a cap on the number of athletes in each on-ramp class, so get registered early.

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S/S/S:

Back Squat

5, 5, 5+

add 5 from 2 Feb

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WOD:

“Super-sized Elizabeth”

15-12-9

Power Cleans (185/125)

Weighted Ring Dips (30/20)

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Scaling Options:

75% of 1RM on Power Cleans

No weight ring dips or stationary dips, or box dips

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Xtra:

Legless rope climb work:

Spend 15 min. Get as many as you can but work technique

Pigeon pose (x1 min per side)

Oly Wall stretch x 3 min

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Video courtesy of BOXROXmedia.

Congratulations to these outstanding athletes on their graduation from the on-ramp class! We’re looking forward to many WODs with you all! Welcome to the CF TOTF family!

S/S/S:

Prep for WOD

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WOD:

Tabata: 20 on, 10 off

8 Rnds – Alt jumping lunge

8 Rnds –HR Push up

8 Rnds – BF Sit Up

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Scaling Options:

Alt lunge (no jump)

HR Push up, with knees down on up

Anchored sit ups

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Xtra:

Snow running. Find a snow covered trail and run.