No time to think, just go. “Jackie” Benchmark WOD 1000m Row 50 Thrusters (45/35) 30 Pull-ups Optional Buy Out “Strict Gymnastics” AMRAP 7 5 strict ring dips 10 sec Static Inverted Row Hold 15 sec KB Front Rack… Read more »
CrossFit WOD- 181024
crossfit workout of the day
CrossFit WOD- 181023
Marla working rope climbs, short socks and all. She’s tough like that. Cardio 21-15-9 Cal AAB Alt Db Snatch (50/35) 3-2-1 Rope Climbs Optional Buy Out “ScapJacked v2” 3Rds (not for Time) 20 CrossOver Snow Angels 10 CrossOver… Read more »
CrossFit WOD -181020
Throw back to Franny running up the rope. Sat Partner WOD For Time 3k m Row 6mile AAB 12 Rope Climbs *teams of 3, 2 people working at a time. Optional Buy Out “Gripped” “Only I can… Read more »
CrossFit WOD – 181019
Remember the day we ran out of room and people had to lay outside for presses? Today everone gets floor space. MetCon 5RFT 5 DL (275/195) 10 burpees to plate (45) Optional Buy Out “Body Armor v3” 12… Read more »
CrossFit WOD- 181018
Throw back Thursday… Brian knocking out some pull ups. MetCon 21-15-9 (For Time) Cal Bike Pushups -at 6min- 15-12-9 (For Time) Cal Bike Pull ups -at 12 mins- 9-6-3 Cal Bike BMU -18 min Cap- Optional Buy… Read more »
CrossFit WOD – 181017
“We’re here for you. ” – AAB Cardio AMRAP 15 2000m Row 200 DU ME AAB **Score is distance on bike (miles) Optional Buy Out “Abs Up” 1-3 Rounds 30 Hollow Rocks Left Plank (45 sec) Right Plank… Read more »
CrossFit WOD- 181016
Brooke focusing on good positioning even during a grueling workout. EMOM x 10 3 Power Snatch (135/95) 3 OHS (135/95) Rest 2 min EMOM x 10 2 Power Snatch (155/110) 2 OHS (155/110) Optional Buy Out “Boulder Shoulders”… Read more »
CrossFit WOD- 181015
It’s fabulous to workout with friends that can lift you up. “Barbara” Benchmark WOD 5 RFT 20 Pull ups 30 Pushups 40 Sit-ups 50 ASQ 3min rest Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Curl Grasshoppers (r/l= 1)
CrossFit WOD- 181013
Sometimes supporting each other looks like riding the bike next to each other with no breath to cheer. Sat Morning Partner WOD For Time 500m Row 28 Thrusters (95/65)* 400m Row 21 Thrusters 300m Row 15 Thrusters 200m Row… Read more »
CrossFit WOD – 181012
Rob doing what he does best. Focus on the work at hand. MetCon Challenge WOD 4 AMRAP 3 x3 3 Power Cleans (95/65) 6 Pushups 9 Down Ups *1min rest between **Pick up where you left off Optional… Read more »
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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