CrossFit Team Offutt Tactical Fitness

Last Thursday was Fran- A gauntlet was thrown, Cookies were offered, everyone kicked some Ass, and PR’s happened! Great job everyone. Mimi ringing the PR bell after Fran. 

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S/S/S:

Press

5×65%

5×75%

5+ x 85%

 Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

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WOD:

Death by:

Alt. Single Arm Dumbbell or Kettlebell Clean & Jerk w/ moderate weight

Scaling Options:

Scale weight appropriately

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Xtra:

Off

Congratulations to Colonel Donovan Routsis and his team, Old Goats, on getting the masters division First Place in the 2014 at “Who’s the Fittest?” competition on September 6th.  The comp was hosted by CrossFit Ft. Belvoir at the Kawamura Human Performance Center.  35 Teams competed in eight events: Deadlift, Pull Ups, Wall Balls, 1000m partner Row, Box Jumps, Farmers Carry, Prowler Push and Tire Flip. CrossFit Boling, Col Routsis’ new CrossFit home, took 1st place in 3 out of 5 divisions.

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S/S/S:

Prep for…

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WOD:

“Hot Shots 19”

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. If you would like to support the families of the Fallen 19, go to HotShots19.CrossFit.com

Six rounds for time of:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters

Scaling Options:

Air Squats – if can’t get dept, to a target

PCs – shoot for 65% of 1RM

Strict PU – Kipping, if no, then ring rowx2

IF no run – 500m row

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Xtra:

Rest

A long overdue Congratulations to Haylle Lawrence on her 4th place finish in the Battle in the Fall Competition. 

Picture courtesy of John Calhoun. More pictures available at JohnCalhoun.zenfolio.com. 

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S/S/S:

Bench Press

5×75%

3×85%

1+ x 95%

(PR) AMRAP 75%

The last effort should give you a pr on number of reps

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WOD:

Run 5k

Scaling Options:

If no run, Row 6K

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Xtra:

100 Tricep Banded Pushdowns in as little as sets as possible

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S/S/S:

Deadlift

5×75%

3×85%

1 x 95% (PR)

The last effort should give you a PR on number of reps

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WOD:

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

Scaling Options:

Thrusters: 85/55, or 75/45

Pull-Ups: 2x ring row

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Xtra:

4×15 Dumbbell Curls with light weight

Carl Eitzen got a 175# Snatch for a 5# PR yesterday! 

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S/S/S:

Make up Monday or Tuesday

or

Hang Clean up to heavy single

The focus on today is technique on the hang clean, big shrug, and quickly pulling under the bar.

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WOD:

No WOD piece today-

We will spend today working on form and technique in the strength piece today. PR Bell should be ringing!  We also want to make sure you are nice and rested for what we have in store for you Thursday!

S/S/S:

Over Head Press

5×75%

3×85%

1+ x 95%

(PR) AMRAP 75%

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WOD:

8 Rounds

7 Russian Kettlebell Swings As Heavy Aa Possible

Sprint 200M

1 minute Rest

*Total Time is score 

Scaling Options:

If no run, 250M row per sprint

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Xtra:

Video courtesy of nakaathletics.

Practice Hand Stand Walk Progression

When doing HS walks move from the shoulders, not the arms.

MJ kicking butt at Mudzilla! 

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S/S/S:

High Bar Back Squat

5×75%

3×85%

1+ x 95%

(PR) AMRAP 75%

The last effort should give you a pr on number of reps

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WOD:

12 Every Minute On the Minute

6 Toes To Bar

3 Jumping Lunges each leg

Scaling Options:

Toes-2-Bar – Knees-2-Elbows

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Xtra:

Reverse Bodyweight Hyper Extensions 4×15

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. 

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WOD:

Colin

6 RFT

400m Carry 50# Sandbag

12 Push Press (115/85)

12 Box Jump

12 Sumo Deadlift High Pull (95/65)

Scaling Options:

Scale down the sandbag as necessary.

Scale Push Press 95/65

Scale SDHP 65/35

Coach John reenlisted today, Thank you for your continued service! 

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S/S/S:

Bench 3×70%

3×80%

3+ x90%

AMRAP x 70%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

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WOD:

Death by Clean & Jerk (135/95)

12 min Cut Off

Scaling Options:

C&J:

A) 115/65

B) 95/45

If fail a round, drop to 1 again on next whole minute.  Record initial successful rounds

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Xtra:

4X Max Effort Strict Hand Stand Push-Ups, rest 90 sec between attempts

This past weekend Jeff, Kimberly, Haylle, Kelly, John, Homar, and Mimi competed at the Battle in the Fall by Vise. You all did an incredible job of representing TOTF! More pics to come…

Also, Battle in the Bluffs will be December 5, 6, 7th. Registration opens September 21st. Get ready! 

Only one class today due to a Field House event. 

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S/S/S:

Deadlift 3×70%

3×80%

3+ x90%

add 10lbs complete a single x 3

For the singles, add 10# to your 90% and hit 3 singles. Rest 2min between singles. Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UnBroken lifts and 10lbs to LB lifts. (do not max out)

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WOD:

W/U with easy 400m jog

then…

Test: 400m Sprint
Rest 5 Minutes

Shoulder Mobility

then…

Test:  Max Rep

Chest to Deck Push Ups

Scaling Options:

No running?  W/U and conduct 500m row sprint

No scale for push-ups.  If fail after ten or less reps, then test again using knees.

The goal here is to get some of those bench marks written down

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Xtra:

10 rounds of

Farmers Carry x 50Yrd @ heaviest weight possible

Rest as needed between rounds

NOTE: 50 yds MUST be unbroken.  If you drop weight prior to 50 yd mark, start the round over.