crossfit omaha

CrossFit WOD- 180407

Nick and Scott pushing each other through the rowing and floor presses on Thursday.   6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps   “It is never too late to… Read more »

CrossFit WOD -180406

Trying to do triangles with friends.   “Seven Deadly Sins” 10 C2B pull ups 20 T2B 30 DL (185/135) 100 Dubs 30 Box Jumps (24/20) 20 Burpees 10 Cleans (185/135)   “Hate the sin, love the sinner”- Mahatma Gandhi

CrossFit WOD- 180405

Just out for a row with friends, nbd.   4RFT (retest of 1/11/18) 500m Row 15 Floor press (135/95) Rx+: 155/110   “Advice is what we ask for when we already know the answer but wish we didn’t.” — Erica… Read more »

CrossFit WOD- 180404

Brooke sets a goal. Brooke works diligently & consistently toward goal. Brooke crushes goal. Brooke cheers and dances upon completion. Be like Brooke. It doesn’t have to be a big goal to warrant a big celebration. It can be that… Read more »

CrossFit WOD- 180403

Andy working for a ring muscle up during the open last month.     Strength 1RM Squat Snatch *15-20mins   Then AMRAP7 Burpee MU (ring or bar) *Mod: 5 burpees + 5 Pull ups   “Successful people have fear, successful people… Read more »

CrossFit WOD – 180402

Putting in the sweat time today leads to gainz in your tomorrows.   EMOM x 20 1: Cal Row 2: HSPU Rx= 15/11 Cal; HSPU Sx= 10/7 Cal Row; HSPU progression   “Trust yourself. You know more than you think you… Read more »

CrossFit WOD- 180331

Rowing along on a Saturday morning.   Partner WOD For Max Reps (2 rounds through) 250m Row while partner ME Strict Ring Rows 250m Row while partner ME Strict Ring Dips 250m Row while partner ME Situps 250m Row while… Read more »

CrossFit WOD- 180330

Miles and Marty on their Sat morning run.   “Nancy”  5RFT 400m Run 15 OHS (95/65)   “The courage to be is the courage to accept oneself, in spite of being unacceptable.” – Paul Tillich

CrossFit WOD- 180329

Justin taking on the HSPU during 18.4   Strength 6 sets (1 min rest between sets) ME HSPU ME Strict Pull up *Score is total reps   “To be yourself in a world that is constantly trying to make you… Read more »

CrossFit WOD- 180328

Row on in to do some work.   EMOM x 20 1: Box Jumps (24/20) 2: Pull-ups + 5 burpees 3: Ring dips + 5 burpees 4: Rest **Rx+: 15’s; Rx: 10’s; Sx: mod movements   “Don’t wait until everything… Read more »