CrossFit Team Offutt Tactical Fitness

Make plans to go cheer on Haylle Friday night at 6pm, she will be competing in her first RX competition in Battle in the Bluffs. Go kick some ass girl! 

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S/S/S:

Deadlift…add 5-10lbs from 21 Nov

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WOD:

Video courtesy of Marzia Prince.

Partner WoD:

15 min AMRAP

Partner A: 10 Bench Press (115/75)

A&B: 20 Alternate Box Jump (Same Box)

Partner B: 10 Bench Press (115/75)

A&B: 20 Oblique Med  Ball Toss

Scaling Options:

Bench Press (95/65, 85/55, 75/45)

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Xtra:

Keg stretch at the 3 minute mark. Video courtesy of Mobility WOD.

Partner Chest Stretch – 2 mins each

Partner Keg Stretch (Barbell and Med Ball) – 2 mins each

S/S/S:

Pistol Progression

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WOD:

4 RFT

25 Back squats (135/95)

400m Run

Scaling Options:

BS – 115/85, 105/75, 95/65

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Xtra:

Couch Stretch – 2 mins

Olympic Wall stretch – 2 mins

We had a good turnout for tonights election. Thank you to those that showed up, and a huge thank you for those that have stepped up! This program does not work without all of the help from the volunteers. Your new committee members are:

President- John Hendricks (with a lot of support from others, and until we have a new candidate up for the task)

Vice President- Carl Eitzen

Secretary- Cynthia Drenan

Treasurer- Andrew Klein

Training/ Shadow Manager- Kimberly Groeper 

Equipment Manager- Dave Erickson

Social Coordinator- Mimi Smith-Munroe

Multi-Media Manager- Eddie Weirick 

CAN!!

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S/S/S:

Strict Press

5, 5, 5+  use 70% of 3rm

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WOD:

400m Sprint

Rest 3 minutes

5 Min AMRAP – Double Unders

Rest 3 minutes

400m Sprint

Scaling Options:

If you can’t run, 500M row

DU: None – Work on them for 5 minutes

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Xtra:

3 rounds:

10 GHD

10 Slow RDL w/ Heavy KB

Maintain strong lumbar curve in RDLs.  No back rounding.

Coaches & Athletes-
CrossFit Team Offutt Tactical Fitness elections will be held Tuesday December 2nd at 1730.
Please take the time to be there and make your vote count. Elections are open to coaches and athletes! The positions are, and the folks who have thrown their names in so far…..

President—-None
Vice President—-Carl Eitzen
Treasurer—-Andrew Klein and Cathy Dugas
Secretary—-Andrew Klein and Cynthia Drennan
Training/Shadow coordinator—-Kimberly Groeper
Equipment/Maintenance—-
Multi-media (Website and Facebook)—-Eddie Weirick
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S/S/S:

Pistol Progression

Videos courtesy of NAKAthletics.

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WOD:

30min EMOM

Odd Minute: 30 sec max cal Row

Even Minute: 30 sec max Burpee over the ERG

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Xtra:

Roll out Legs and back.

Start on Calves and work your way up to IT Band, Hamstrings, Quads.  Make at LEAST 5 passes on each area.  The more it hurts, the more passes you do.

Get your team together and get ready for Winter Warrior 1! Registration now live!

Register here

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S/S/S:

Front Squat

5, 5, 5+  use 70% of 3rm

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WOD:

9-6-3

Squat Cleans (155/105)

V-Ups

Scaling Options:

Squat Cleans – 135/95, 115/85, 105/75, 95/65

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Xtra:

Clean High Pulls

5 x 5 at 50# over weight used in the WOD

Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America’s warriors know there is help and support. The proceeds from this event will go directly to helping returning veterans get access to the help and services they need. For more information on this cause go to ThreeWiseMenTribute.org

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WOD:

3 Wise Men

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

 5 Hang Squat Snatch 185/125RX

 10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

 10 Power Cleans   185/125

 20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

 15 Box Jump-Overs  24”/20”

 30 Wall Ball Shots 20/14

Scaling Options:

HS: a) 135/95  b)95/65

PC: a) 135/95  b)95/65

Box Jump Overs: stepups

Xtra:

Again, again, roll it out

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Three Wise Men:

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war daily.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

We hope everyone had a great Thanksgiving….now come out to our 1000 class and help yourself burn off some of those extra helpings!

S/S/S:

None.

WOD:

12 Steps to Turkey Recovery

1 250m Row

2 Muscle-ups

3 Dumbbell Thrusters (55/35)

4 Burpee Box Jumps

5 Handstand Pushups

6 Chest to Bar Pullups

7 Kettlebell Swings (1.5/1)

8 Single Arm DB or KB Snatch (4 each arm….1.5/1)

9 Toes to Bar

10 Walking Lunges with DB

11 Ring Dips

12 Man-Makers (55/35 Db)

This is completed like the 12 days of Christmas WOD’s we have done before.

Scaling Options:

MU: Chest to Bar pullup

DB THR: 40/20

C2B PU: Regular Kipping PU

T2B: K2E

Ring Dips: Banded Dips

MM: 40/20

Xtra:

Roll out….EVERYTHING!

HAPPY THANKSGIVING!!!  PLEASE JOIN THE TOTF IN THE FOLLOW WOD!!!!

S/S/S:

5, 5, 5+ of throwing kids around and chasing your significant other in the kitchen!

WOD:

3 Plates strung out over 3hrs of…

10 oz turkey and 1/2 cup mashed potatoes or sweet potatoes and 2 scoops of stuffing and 3 deviled eggs and 1 slice pumpkin pie!!!!!

EVERYTHING IS ALSO FREE GAME!

Scaling Options:

No scaling…..go sit at kids table if you need to scale!!!

Xtra:

Your choice, one or more:

–Recline on chair and pass out!

–Watch Football Game!

–Enjoy Family!!!!

Sorry athletes…due to coach availability and the quick approaching holiday…we will only have a 0600 class tomorrow!

Time to get that turkey ready for Thanksgiving!  Photo curtesy of imgur!

S/S/S:

Pose Running

WOD:

800m Run

10 Burpee over KB

10 KB Goblet Squart (1.5/1)

400m Run

15 Burpee over KB

15 KB Goblet Squart (1.5/1)

200m Run

20 Burpee over KB

20 KB Goblet Squart (1.5/1)

200m Run

15 Burpee over KB

15 KB Goblet Squart (1.5/1)

400m Run

15 Burpee over KB

15 KB Goblet Squart (1.5/1)

800m Run

Scaling Options:

Can run…than Row….1000m, 500m, 300m, 300m, 500m and 1000m

Burpee over KB too much…than do standard burpee

Xtra:

Roll out EVERYTHING…calves..hamstrings…back!!!

During Coach Glassmans visit on the 12th, he had a opportunity to sit down with the 55th Wing Vice Commander, Col Williamson and 55th Command Chief, CMSgt Grengs to discuss the Wings mission and also how Resiliency and Fitness work hand in hand…and how CrossFit helps our Airman be more prepared to face adversity!

S/S/S:

Back Squat

5, 5, 5+ add 5 lbs to the weight used on 19 Nov

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WOD:

5 RFT

6 Power Snatch 75/55

2 Rounds of Cindy

     -5 Pullups

     -10 Pushups

     -15 Air Squats

Scaling Options:

Power Snatch:  55/35

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

Yoga stretches:

– Downward-facing dog

– Childs Pose

– Pigeon Pose

– Triangle Pose

– Cat and Cow Pose

– Upward Facing Dog

– Cobra