CrossFit Team Offutt Tactical Fitness

The USAF Heartland of America Concert in Grand Island, including TOTF Athletes Carl Eitzen, Alex Serwatowski, Alena Zidlicky, and Paula Hunt.

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S/S/S:

Find Press 1RM

1×10 @ 70%

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WOD:

Video courtesy of ITVFX.

10 Rounds:

Prone to 100M Sprint

Rest is jog back to start

Post best time

Lay face down, head pointed in the direction you are running.  On the word, “GO!” spring up and take off running.  Once you hit the 100M, slow down, slowly jog back, rest and go again.

Scaling Options:

Sprints: If you cannot run, row sprint 100m with 90 sec rest in between.

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Xtra:

Weighted Pull-up Work up to a heavy set of 4 w/o failure, x 3 sets

Joe, Kimberly, and Jeff getting a WOD in at CrossFit by Bobs Fitness Complex.   

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S/S/S:

Find Deadlift 3RM

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WOD:

For time:

20 Pull Ups

30 Alt. Kettle bell Snatch (15 per arm) 1.5/1

40 Butterfly Sit Ups

50 Walking Lunge w/KB Overhead (25 steps in LH, 25 in RH) 1.5/1

With…

EMOM during WOD:

do 5 BURPEES

Scaling Options:

Pull ups: Jumping pull ups. Banded pull ups. Ring rows.

KB Snatch: Adjust weight. KB swings if there is an issue with the KB snatch.

Walking Lunge: Weight of KB, or No KB.

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Xtra:

Romanian Deadlift 3 second negatives 3×10 @ 50% DL 3RM

Coach Kimberly working out at CrossFit 309 in Peoria, IL. 

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WOD:

“Kelly”

5 Rounds For Time:

400M Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Compare to 12/04/2012

Scaling Options:

Run: Row 400m

Box Jumps: Adjust height. Step-ups.

WB: Weight of ball.

Can scale to 3 rounds.

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Xtra:

None

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Attention Coaches and Athletes:

There are two new pages on the site:

1. Coaches Schedule, you can now see who will be coaching and when. Please note coach can change due to availability.

2. Meeting Minutes, where you can stay in the loop on whats happening in TOTF. Also, you can see where you can help out!

Heartland of America Band, Carl Eitzen, and recent on-ramp grads:, Alex Serwatowski, Alena Zidlicky, Paula Hunt, working out at Crossfit Heartland while on TDY in Grand Island.  

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S/S/S:

Find Bench 5RM

1×10 @ 70% of that weight

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WOD:

15 Min AMRAP:

250M Row

10 Clean & Jerk (135/95)

Scaling Options:

C&J: Scale weight appropriately. Not all should do 135#.  (should be able to do the first set of 10 reps with little problem)

Row: Run 200m if unable to row.

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Xtra:

Dumbbell Row 2x Max Reps @ half your body weight, use straps

Congratulations to Jeff and Heather Hart on the birth of their beautiful daughter Harper! 

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S/S/S:

Find Back Squat 5RM

1×10 @ 70% of that weight

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WOD:

15 Rounds:

10 24/20 Box Step Ups

5 Hand Release Push Ups

Scaling Options:

Box Step Ups:  Adjust height of box. Can use stacked plates for those needing lower than 20”.

HRPU: Regular push-ups. Go to knees. Because of the low # of reps, do not use banded assistance.

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Xtra:

Weighted 3/4 GHD 4×15 @ 25/10

Picture courtesy of CrossFit Fort Brag. 

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WOD:

 “31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (12ft. ascent)

11 Box Jumps (30/24″)

Scaling Options:

-Thrusters 135/95, 115/65

-10 Ring Rows per Rope climb

-24/20” box Jumps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will  constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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Xtra:

 Roll Out

Congratulations to AFWA for winning the 2014 Intramural Softball Championship! Nice shirt Coach John! 

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S/S/S:

Floor Press

5×60%

5×65%

5×70%

Percentage is based off of the new 2RM you set last week.

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WOD:

3 Rounds For Time

(KB 1.5/1)

10 Kettle Bell Russian Swings

10 Alternating one hand Kettle Bell Swings

10 Kettle Bell American Swings

10 Alternating Kettle Bell Snatch

10 Kettle Bell Goblet Squats

Scaling Options:

KB- if heavy go to 1/.5

If too much work, cut to 7 of each.

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Xtra:

10 min AMRAP of

alternating single arm KB rows.

Put free hand on box for stability.

(1.5/1)

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S/S/S:

Sumo Deadlift

5×60%

5×65%

5×70%

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

Run 200m

50 Walking Lunge

Run 200m

40 Box Jumps

Run 200m

30 HRPU

Run 200m

20 Burpees

Run 200m

10 Pull-ups

Post time to comments/ LogWOD

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Xtra:

4 sets:

10 Hollow Body to Tuck

*Rest as needed between Sets

2 sets:

Max L-Sit Hold

*Rest as Needed

S/S/S:

Make up Monday or Tuesday

Otherwise work your Goat Locker

Pistols

Double Unders

Muscle Up

Post weight to comments/ LogWOD

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WOD:

5 Rounds

10 Hand Release Push-Ups

1 Sandbag Get-up

100m Sprint w/ Sandbag

Rest 3 minutes

Run 100 meters

5 burpee muscle-ups

5 Overhead Squat with 45/25# plate

Scaling Options-

W: 25/10# plate

No MU: Burpee chest to bar

No PU: Burpee jumping Pull-up

Post time to comments/ LogWOD

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Xtra:

3 Rounds:

Max rep  banded straight arm pullovers

A great big TOTF Happy Birthday to Coach Bryan!

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S/S/S:

Push Press

5×60%

5×65%

5×70%

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

21-15-9 Dumbbell COMPLEX

For time:

8 Dual Dumbbell deadlifts

7 Dual Dumbbell cleans

6 Dual Dumbbell push press

8 Pull-ups

7 Chest-to-bar pull-ups

6 Bar muscle-ups

6 Dual Dumbbell deadlifts

5 Dual Dumbbell cleans

4 Dual Dumbbell push press

6 Pull-ups

5 Chest-to-bar pull-ups

4 Bar muscle-ups

4 Dual Dumbbell deadlifts

3 Dual Dumbbell cleans

2 Dual Dumbbell push press

4 Pull-ups

3 Chest-to-bar pull-ups

2 Bar muscle-ups

Scaling Options-

Use a moderate weight DB.  Weight will be by feel.

No MU: Change pattern to Pull-up, chest to bar, Burpee chest to bar

No PU: Change Pattern to

Hand release push-up, Burpee, Burpee Jumping Pull-up

Post time to comments/ LogWOD

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Xtra:

Lat Stretch

Roll out Back

Recover