We love seeing Gracie and Isabel the dogs… how do you feel about seeing them together as a workout? “Grace” For Time 30 Clean & Jerk (135/95) Rest 3 min “Isabel” For Time 30 Snatch (135/95) *15 min cap… Read more »
CrossFit WOD- 180905
crossfit omaha
CrossFit WOD- 180904
Tony at one with the floor… 5 RFT 5DL (225/155) 10 Burpees Then Tabata x 4 each Hardstyle Plank L Side Plank R Side Plank “We generate fears while we sit. We overcome them by action.” –… Read more »
CrossFit WOD – 180903
****Reminder only 8 AM and 9:30AM classes for Monday **** Partner WOD For Time 100 Hang Power Cleans (135/115) 5 HSPU* 10 Pistols* 15 Pull ups **Partner one starts on HPC, when fails Partner 2 starts with movements and ends with… Read more »
CrossFit WOD – 180901
By plane, train, automobile… or bike. Come on in. Partner WOD AMRAP22 60 DUBs 50 WB (20/14) 40 Russian Swings (24/16) 30 C2B 20 V-ups *Synchronized except DUBs “Don’t let yesterday take up too much of today.” –… Read more »
CrossFit WOD- 180831
Half way through the Trio Tabata Thursday. AMRAP 6 5 BMU 5 Power Cleans (185/ 130) 2 min rest AMRAP 6 5 BMU 3 Power Cleans (205/145) “Success is no accident. It is hard work, perseverance, learning, studying,… Read more »
CrossFit WOD- 180830
Scott deadlifting during Wednesday’s class. Tabata Bike (Cal) 2min rest Tabata Row (Cal) 2min rest Tabata DU *Score is combined calories and DU “The only person you are destined to become is the person you decide to be.” –Ralph… Read more »
CrossFit WOD- 180829
Lindsay using her natural bouncy personality to do a few burpees. Strength E2MOMx8 5 Deadlift 5 HSPU (Deficit) *Score is weight “Tiggers are wonderful things. Their tops are made out of rubber, their bottoms are made out of… Read more »
CrossFit WOD- 180828
Group picture from Saturday’s open house, wod group one. For Reps Strict C2B Burpee Box Jump Overs (24/20) Rest *2 min ea, 1:30 ea, 1 min ea, :30 ea **Score is reps “Imagine your life is perfect… Read more »
CrossFit WOD- 180827
Mitch getting in thrusters during one of the Saturday wods. MetCon E5MOMx 3 400m Run 21 Thrusters (95/65) Then E3MOMx3 200m Run 15 Thrusters (75/55) “You never know how strong you are until being strong is the only… Read more »
CrossFit 180825
Reminder no regular classes tomorrow. Instead come participate in our open house wods. Three Mini classes starting at 9:15. We’ll be here from 9am to noon. See you there!
Today's WOD
CrossFit WOD- 181116
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
AMRAP3x3
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
“Strict Gymnastics”
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!
Posted in Workout of the Day
Tagged 3 min amrap, amrap, challenge wod 4, crossfit, crossfit exercise, crossfit omaha, crossfit wod, crossfit workout, crossfit workout of the day, down ups, exercise, nutrition challenge, omaha, optional buy out, power cleans, push-ups, touch n go, wod, workout, workout of the day
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