CrossFit Team Offutt Tactical Fitness

Shadow Coach Eddie was working on getting his level 1 this last weekend, while Coach John and Coach Jason were working on getting their level 2. Awesome work guys! CAN! Picture Courtesy of CrossFit HQ. 

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S/S/S:

Bench

5, 5, 5+

add 2.5 from 3 Dec

No bouncing at the bottom of the bench press.  Stay tight and EXPLODE the second the bar touches the chest.

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WOD:

15 Min AMRAP

5 Kettlebell Snatches (53/35 – left)

5 Kettlebell Snatches (53/35 – right)

5 Burpee over KB

Consistency is the name of the game here.  Don’t blow your energy on the first minute and be dead before you hit the 10 min mark.

Scaling Options:

KB weight – 35/25

If hopping over KB is too tough, scale to walking over

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Xtra:

Video courtesy of Mobility WOD.

10 min goat work – work on your suckiest skill

Shoulder mash – 2 min per side

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Heads Up:

We will be conducting a nutrition seminar for anyone who is interested (no obligation to he challenge- just help jump start New Years’ resolutions):

Monday 5 Jan 1130 in HAWC classroom
Tuesday 6 Jan 0700 in HAWC classroom
Tuesday 6 Jan 1730 in HAWC classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd

Congratulations to Haylle Lawrence on her promotion! 

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S/S/S:

Deadlift

5, 5, 5+

add 5 from 5 Dec

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WOD:

Video courtesy of ParadisoCrossFit1.

4 Rounds For Time

Run 200M

20 Evil Wheels

Run 200M

20 Double-Unders

Scaling Options:

If no run – 250M row

If can’t do Evil Wheels – V-ups

DUs – 2:1 single unders

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Xtra:

10 reps going SLOW – cobra pose to downward dog

Heel cord mash x 2 min per leg

No Rep! Coach John in Missouri getting his Level 2 Certification, with CrossFit’s Adrian “Boz” Bozman! 

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S/S/S:

Video courtesy of CrossFitParkCity.

Butterfly Pullup Progression

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WOD:

10! (10, 9, 8…1)

Walking Lunges with 55/35

Pullups

Make the goal of the athletes to go unbroken in each section. Meaning, get all 10 lunges done with no break, then catch your breath as you move to the pull up bar.  Once you jump on, get all 10 reps without dropping off.  Then do the same for the 9s, then 8s, etc…  This should be there GOAL. If it is not reachable, then manageable chunks.

Scaling Options:

Lunge weight – 35/25

Pull Ups – 2xbody row

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Xtra:

Reverse hypers – 3×20

Roll out thoracic area – 2 min

S/S/S:

Prep for…

WOD:

Jenny

20 min AMRAP

20- OHS 45/35

20- Back Squats 45/35

400m Run

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Xtra:

Banded OH stretch – 2 min per side, switching every 30 sec

Pigeon pose on box – 1 min per side

S/S/S:

Bench

5, 5, 5+  add 5 from 24 Nov

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WOD:

Team WOD

21 Minute AMRAP

50m buddy carry (A carries B)

5 pushups each (same time)**

50m Buddy carry (B carries A)

5 Pushups each (same time)**

**each complete round (both carries) the pushups increase by 5.. (so 2 sets of 5, then 2 sets of 10..15..etc)

Scaling Options:

If can’t get person up in fireman carry position, do piggyback

Push ups – on the knees for the up movement

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Xtra:

Roll out lats

Lat Stretch

Banded chest stretch

S/S/S:

Back Squat

5, 5, 5+  add 5 from 25 Nov

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WOD:

Video courtesy of JoeDeFranco.

The Limber 11

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. – 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

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Xtra:

Recover, hydrate, prep for tomorrow

S/S/S:

Prep For…

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WOD:

“Tabata Mash: The Frannie Mix tape”

Tabata Thrusters (95/65)

1 min break

Tabata Pull ups

1 Min break

Tabata Double-Unders

1 Min Break

Tabata Ab Mat Sit Ups

Score = total reps

Scaling Options:

Thrusters weight as needed

Pullups scale to banded strict pullups

DU scale to single unders

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Xtra:

2 min of alternating downward dog/cobra 20 sec holds

Heel cord mash with bar – 2 min per

Couch stretch – 3 min per side

S/S/S:

Prep for…

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WOD:

On a 20min Clock:

100 Burpee over Rower

–Remaining time max distance row

Score = distance (if you don’t complete 100 burpees, score is 0 minus burpees not complete)

Scaling Options:

Cut # of burpees

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Xtra:

Calf roll out – 2 min per side

Banded hip stretch – 3 min per side

A great big TOTF Happy Birthday to Coach Jeff! Birthday burpees!

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S/S/S:

Strict Press

5, 5, 5+  add 2.5 from 3 Dec

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WOD:

4 Rounds For Time

10 Clean and Jerk (135/95)

20 Butterfly Situps

Scaling Options:

C&J weight as needed

TTB – V-ups

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Xtra:

3x max reps of strict pull ups

Great showing of athletes lately in all three classes! Lets keep it up folks! CAN!

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S/S/S:

Prep for…

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WOD:

“Hammer”

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Five rounds, each for time, of:

 5 Power clean (135/95)

 10 Front squat (135/95)

 5 Jerks (135/95)

 20 Pull-ups

 Rest 90 seconds

Scaling Options:

115/85, 105/75, 95/65

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Xtra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch – 2 min per side

Hi-five 3 people in class