Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition. CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »
CrossFit WOD- 180929
crossfit workout
CrossFit WOD- 180928
Throwback to wonderful wallball memories… “Karen” Benchmark For Time 150 WB (20/14) “Life is 10% what happens to us and 90% how we react to it.” – Dennis P. Kimbro
CrossFit WOD- 180927
Patty showing the box what is up. MetCon AMRAP14 10 Push Jerk (155/110) 10 C2B Pullups 10 Box Jump Overs (24/20) *Everything starts at 10 and goes up by 1 rep each round “Strive not to be a… Read more »
CrossFit WOD- 180926
The 6am class preparing to row on Tuesday. MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU* *Deficit= 3-5″ “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
CrossFit WOD- 180925
Katie rocking and Rowing along. Cardio 20min max distance Rowing Skill work: Handstand walk practice “Security is mostly a superstition. Life is either a daring adventure or nothing.” – Helen Keller
CrossFit WOD- 180924
Strength Day E2MOM x 6 3 Front Squats** **30 DUs after each set Then Tabata Bottom to bottom air squats *rest position is at bottom of squat
CrossFit WOD – 180922
Sravya with a few wallballs during “Fight Gone Bad” on Thursday. Sat Morning Partner WOD 10 Total RFT 5 Power Snatch (135/95) 15 WB (20/14) *IGYG format “Too many of us are not living our dreams because we… Read more »
CrossFit WOD- 180921
Best Buds taking on Fight Gone Bad, together. MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every roung **Retest from 6/6/18 “Perfection is not attainable, but if we chase perfection we can catch excellence.” —Vince Lombardi
CrossFit WOD- 180920
6am getting in their grind on Wednesday morning. “Fight Gone Bad” 3RFR WB (20/14) SDLHP (75/55) Box Jump (24/20) Push Press (75/55) Cal Row Rest *1 min each station “When you are enthusiastic about what you do, you… Read more »
CrossFit WOD – 180919
By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
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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