CrossFit Team Offutt Tactical Fitness

S/S/S:

Video courtesy of Antranik.

L-Sit Progression

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WOD:

3 rounds for time of:
30-second L-sit hold
20 pull-ups
135-lb. thrusters, 10 reps

Scaling Options:

Thrusters: 135/95 – 115/75 – 95/55

Pull-ups: Banded or Jumping w/ Negative

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Xtra:

3×60 second cobra pose

S/S/S:

Pull-up Progression

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WOD:

30 min SLOW BOAT TO TOTF ROW

Keep the pace between 2:30 to 3:00 / 500m

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Xtra:

Hip/shoulder mobility

(bring your lacrosse balls)

Leader Board for the October Fun Comp:

1. Jason Howell 
2. Brian Haggerty
3. Dave Erickson 
4. Bobby Smith 
5. David Bacot 
6. James Harper 
7. John Pallumbo
8. Jason Stiefer 
9. James Zemotel 
10. Eddie Weirick 
11. Mark Williamson 
12. Porter Munroe 
13. Colin Barcus 
14. Anthony Spaduzzi 
15. Evan Friedrich 
16. Homar Sanchez 

1. Haylee Lawrence 
2. Julie Rash 
3. Demetria Munroe 

Remember to post your score to comments on Facebook! Top male and female will win a TOTF shirt! 

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S/S/S:

L-Sits Progression

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WOD:

Video courtesy of Reebok CF One.

4 rounds for time of:
45-second L-sit hold
135-lb. deadlift, 30 reps
15 handstand push-ups

Scaling Options:

HSPU – 1 Mat, banded (harness on rig); box

Deadlift to weight

L Sit (Full, 1 Leg Tuck, 2 leg tuck)

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Xtra:

Video courtesy of CrossFit SanFrancisco.

The Simple Five Way Shoulder

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

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WOD:

Feeks

For time:
2 x 100-meter shuttle sprint and 2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint and 4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint and 6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint and 8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint and 10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint and 12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint and14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint and 16 squat clean thrusters, 65-lb. dumbbells

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Xtra:

Roll out anything that hurts

S/S/S:

Video courtesy of CrossFit HQ.

Rowing Technique

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WOD:

10 rounds, each for time of:
Row 250 meters
Rest 2 minutes

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Xtra:

Wipe down rowers

Roll out

TOTF Bad Asses Haylle and Mimi took 4th this weekend at the Battle of the Belles! Way to represent!

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S/S/S:

Thruster Technique

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WOD:

Wally Ball

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Xtra:

Doorway Stretch

Empty Reverse Hyper (3×10)

Homar, Kimberly, Chris, Carly, and the rest of team Space Runners at the Market to Market Race this weekend!  

One class at 10am due to Columbus day.

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S/S/S:

Clean Prep Drills

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WOD:

Video courtesy of FitrTV.

Clean 5-5-3-3-3-1-1-1-1 reps

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Xtra:

Banded wall squats

S/S/S:

Video courtesy of CrossFitSC.

Rope Climbing Skill and Technique

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WOD:

Video courtesy of Rouge Fitness.

7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent

Scaling Options:

Thursters to weight

Rope Climb – 5 deadhang Towel Pull-ups, alternating higher hand – 5 Toes to bar

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Xtra:

Lat Stretch with Bands

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Heads UP:

Monday class is at 10:00am, due to Columbus Day.

Offutt First Sergeant Symposium PT today. Awesome work by everyone that showed up, and a big thanks to all the coaches that helped out and represented TOTF! 

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WOD:

“Riley”

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Video courtesy of THJecko.

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Xtra:

Roll out-

IT band

Hip flexors

Ham strings

Video courtesy of Rouge Fitness.

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Active Recovery & Skill Work:

Squat Clean Technique

Go no heavier then 30%

Focus is Speed under the bar and foot position

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Please note:

The TOTF Area will be closed Thursday 1530-1630

Friday is business as usual- 0600 & 1130 Open Class

Saturday 0900 Open Class

Monday there will be one class @ 1000