CrossFit Team Offutt Tactical Fitness

S/S/S:

Video courtesy of Cfef1.

Burgener warm-up

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WOD:

3 rounds for time of:
Run 400 meters
21 hang power snatch 75/55
12 chest-to-bar pull-ups

Scaling Options:

Run:  200m run/500m row

Hang power snatch:  65/45, 55/35

Chest-to-bar pull-up:  Standard pull-up / Banded pull-up / ring body rows

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Xtra:

1 minute each side of:

Banded shoulder Stretch

Lat stretch

Couch stretch

Day 1 Main Site WOD scores. Awesome work today athletes! Make sure you are posting your score to the comments on the Facebook post. The athlete who logs the most WODs in October wins a TOTF shirt!

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S/S/S:

Push press drills and warm up

– Dip drive against the wall (focus on straight up and down)

– Dip drive with bar – Empty bar

– Full Push press – Empty bar

Dip drive with 135/115

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WOD:

3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Scaling Options:

Run – 500m Row

PP- 95/75, 75/55,  55/45

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Xtra:

Couch Stretch 1 minute per side

Lat Stretch 1 minute per side

October WOD Challenge starts today! Post your score to the Facebook post correlating to todays WOD! 

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S/S/S:

Video courtesy of Rouge Fitness.

Sumo Deadlift High Pull Drills

With PVC first, then Empty Bar – Focus on open hip and momentum

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WOD:

3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell

Scaling Options:

Run – 500m Row

SDHP – 75/45 ->55/35 -> 45/25

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Xtra:

Reverse Hyper 3x 12 – No to light weight

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October WOD Challenge:

For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your Name, Scaled or RX, and Score for the WOD on the TOTF Facebook post correlating to that days WOD. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

If you haven’t already, like us on Facebook! 

Team Offutt Tactical Fitness

Best of luck to Angie Hobbs this weekend at the North American Strongman National Championships! We are all cheering for you! 

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S/S/S:

Prep for…

WOD:

Video courtesy of cp34g.

“Speal vs. Khalpia”
1 Clean & Jerk (155/105)

and a round of “Cindy”

2 Clean & Jerks

and a round of “Cindy”

…and so on for 10 rounds.

*A full squat is not required with the Clean & Jerks.
Post time (compare to Aug102013)

Scaling Options:

C&J: 135/95

Xtra:

Recover and prep for the next week

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Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

Anh killing it in Fight Gone Bad Wednesday! 

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S/S/S:

Deadlift

5x 75%

3x 85%

1x 95%

continue if feel well up to new max

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WOD:

For Time:

1 Full Lap w/med ball (20/14)

Walking lunges w/med ball OH length of mats

1 Full Lap w/med ball

Backward lunge w/med ball length of mats

1 Full Lap w/med ball

Scaling Options:

Scale by not taking MB on run

You can keep med ball wherever is comfy on the run, but suggest on a shoulder.  During lunges, keep ball OH.  Work to keep arms locked out OH during

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Xtra:

Banded Hamstring Stretch

Couch Stretch 60 seconds each per leg

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Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

Cynthia working hard and still smiling at CrossFit Undisclosed! 

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S/S/S:

Bench

5x 75%

3x 85%

1+ @ 95% (PR)

2sec Pause Sets 5×1@ 75%

Drive through the heels and try to push the bench into the ground.

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WOD:

Cross Fit Team Series, Week 2, event 7

Team of 4, each member performs…

21-15-9

-Overhead Squat (115/75)

-Toe-2-Bar

Time = total team time

Scaling Options:

OHS: 95/55

T2B: K2E

Athletes will complete the entire couplet one at a time. The first athlete may not pick the barbell off the floor until the call of “3-2-1… go!” The second athlete may not begin until being tagged by the first athlete after their last toes-to-bar. Teams must perform in the order: male, female, male, female. Time stops when the last female performs her last toes-to-bar. The team’s score is the time for all athletes to complete the relay. NOTE: If there are not enough females, then team can be more males, as long as there are 4 members.  Just note, only one athlete working at a time and MUST finish couplet before tagging in next partner. Demo Video courtesy of CrossFit HQ.

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Xtra:

3 Rounds of 15 of Dumbbell Incline Rows

Use Moderate Weight

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Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

Congratulations to the September Onramp! It was a small but mighty class! Welcome to the family and we hope to see you all in the open classes! 

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S/S/S:

Make up Monday or Tuesday

otherwise

Power Snatch up to 90% TM

If snatching, work on successful transition from one pull to the next.  Keep it under control until you hit that power position, then EXPLODE like someone kicked you in the ass!!!!

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WOD:

Fight Gone Bad (Non-Title)

3 Rounds of 1 min AMRAPs:

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Cals)

Scaling Options:

Adjust weights slightly…should be light

It’s Fight Gone Bad.  Go for broke!!!  Remember, the clock does not stop between moves.

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Xtra:

Recover — Roll out everything.

Start at top, work your way down

Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

Shadow Coach Logan went to Las Vegas this last weekend to get his Level 1. It was hosted by CrossFit Max Effort, and Coaches at the cert were Camille Leblanc-Bazinet, Dave Lipson, Zach & Lindsay Forrest, Nuno Costa, and Nadia Shatila. We can’t wait to have you coaching open classes solo. Congrats Logan! 

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S/S/S:

High Bar Back Squat

5x 75%

3x 85%

1+ @ 95% (PR)

2sec Pause Sets 5×1@ 75%

Keep the chest UP!  On the pause sets, do NOT to lose tension at the bottom.  They should be like a coiled spring waiting to EXPLODE!

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WOD:

Every 90 seconds for 15 min

2 Front Squats (use finish weight of HBBS)

20 Double unders

Scaling Options:

DU: 2-1 Singles

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Xtra:

Using  Front Squat weight  add 90/50 #,

(Heavy, Heavy, more then you can front squat)

3 Rounds

60 Second Front Rack Hold

60 Second Rest

Don’t step out of the rack in the Front Rack Holds.  Simply come under the bar in Front Rack and stand up with the weight so it is not touching the J-hooks. While in the Front rack, try to point elbows as high as possible.  The added load works to help increase flexability, meaning a better front rack in FS and Cleans, etc….

Jeff Hart and Carl Eitzen at the STRATCOM Birthday Ball Friday night! 

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S/S/S:

Overhead Press

5x 75%

3x 85%

1+ @ 95% (PR)

Tight ass, hollowed out mid section, double chin, and PRESS!…then head through at the top.

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WOD:

Get full extension at the bottom, chin above at the top.  Why false grip PU?  Gets you comfortable for false grip on MUs. Video courtesy of DemonDrills.

5 Rounds

4 Push Press (205/135)

3 Pistols per leg

2 False grip pull ups

Scaling Options:

PP: 185/115, 155/95

Pistols: Hold on to something

FG PU: Banded FG

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Xtra:

Fight to keep legs straight. Video courtesy of Nakaathletics.

5 Rounds

5 L-Sit Chin Ups

5 L-Sit Pull-ups

A big thank you to all of the TOTF athletes that volunteered at the CAF event today! Way to represent the community! Photograph of coach Carly running a group through a WOD at 0800. 

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S/S/S:

Prep for….

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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

*Compare results to 26Apr14

Scaling Options:

BJ height (20/14)

KB (25/15)

K2E – Knee to armpit

PP (35/25)

Back ext – empty bar good morning(35/25)

WB (14/12)

DUs: 2:1 ration with 5 min practice of DUs after WOD

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Xtra:

Prep for the next week

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Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a competition. After every WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!