Some times we spend a few minutes modeling (aka stretching), next to the rowers before class. For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press “Good, better, best. Never… Read more »
CrossFit WOD- 180228
for time
CrossFit WOD – 180104
Payton doing some OH lunges this past summer. For Time 30-20-10 Burpees Db Reverse Lunges (50/35) “Never say never because limits, like fears, are often just an illusion.” – Michael Jordan
CrossFit WOD – 171229
Payton doing some rowing with his team of three. Conditioning For Time 60-40-20 Thrusters (45/35) 30/21-20/14-10/7 Cal Row “Just do what must be done. This may not be happiness, but it is greatness.”- George Bernard Shaw
CrossFit WOD – 171204
Justin showing his gymnastics strength. Conditioning For Time 40 DUs 30/21 Cal Row 20 Ring Dips 10 DB Hang Squat Cleans (50/35) 20 Ring Dips 30/21 Cal Row 40 DUs “The world is not a place you… Read more »
CrossFit WOD- 171120
Holiday week. Let’s get it started with your Monday workout. For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees *Rx+: 32/24 “Replace fear of the unknown… Read more »
CrossFit WOD – 171108
Nikki setting up to do a few swings. For Time 60 DB Snatches (50/35) *EMOM= Burpees Rx+: 8; Rx: 6; S1: 4; S2:3 **8 min cap “We are products of our past, but we don’t have to be… Read more »
CrossFit WOD – 171017
Nick taking a moment to smile during this past weekend’s deadlift ladder. “Cindy” full of “Grace” For Time 1 Clean & Jerk (135/95) 1 Rd of “Cindy” 2 C&J 1 Rd of “Cindy” 3 C&J etc til 10 C&J… Read more »
CrossFit WOD – 171023
Proud of each of you that even when you forget shoes, socks, etc, you still get the wod done. A special shout out to those that hear a need and jump in with the “I have an extra… “. … Read more »
CrossFit WOD – 170904
Happy Labor Day! **REMINDER** there are only 3 classes today (9AM, 10AM, and NOON) A little history: Labor Day was created in the late 19th century to pay tribute to the achievements of American workers and became a federal holiday in… Read more »
CrossFit WOD – 170831
If you haven’t already been to class this week, be sure to check out the interclass challenge with Russian Swings. Way to go, for all those that have already contributed! No, today’s swings during the wod do not count… but… Read more »
Today's WOD
CrossFit WOD- 180421
Miles throwing in some running while helping move last week.
Partner “Kelly”
5 RFT
400m Run
30 Box Jump (24/20)
30 WB (20/14)
*Run/Row together
*Break up remaining how you want
“Hardships often prepare ordinary people for an extraordinary destiny.” – C.S. Lewis
Posted in Workout of the Day
Tagged 5rft, benchmark wod, box jump, crossfit, crossfit exercise, crossfit omaha, crossfit wod, crossfit workout, crossfit workout of the day, exercise, girl wod, kelly, omaha, partner wod, run, wallballs, wb, wod, workout, workout of the day
Comment
