Welcome Back

Ricky Frausto Filed Under:

Jump Rope Competition, Buddy Lee - video [wmv] [mov]

A reminder to everyone that we will be holding class at 10 AM in addition to our regularly scheduled classes (5:30 - 6:30 - 7:00). If you are free in the morning we would love to have you. Hope everyone had a wonderful Christmas. It'll be good to see everyone back. We will have a couple of visitors in town working out with us for the next few days. Adam from CrossFit Valdosta and Evan from CrossFit Rockford. Let's give them both a warm welcome and show them how we do it in Omaha.

Technique Work: Tall Cleans / Snatch Pulls

WOD
"Nancy"
5 Rounds for time:
400 meter run
15 Overhead Squat (95lbs.)

Scale where necessary. Try and do all the squats w/o putting the bar down during each round.

3 Responses to "Welcome Back"

1. paul Says: http://crossfitomaha.blogspot.com/2007/12/welcome-back.html?showComment=1198699800000#c8783229333385438202'> December 26, 2007 at 2:10 PM
2. Today I did 21-15-9 of overhead squats (with a long roughly 20# bar i found in the garage), pullups, burpees, and clean and jerk with a big log (also probably about 20#). I did 15 jumps up to a retaining wall (about 24") before and after. 22:14.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2007/12/welcome-back.html?showComment=1198721280000#c1833308509472152836'> December 26, 2007 at 8:08 PM
4. Abby has been pretty sick all day and puking everywhere. I had to do the mom thing and couldn't make it tonight. Hopefully tomorrow.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2007/12/welcome-back.html?showComment=1198725180000#c922200807698410749'> December 26, 2007 at 9:13 PM
6. Think I got 5 1/2 rounds and 3 box jumps. Box jumps killed me, my hips are still hurting from mountain climbers.