Keep checking back here for updates concerning tomorrow morning's classes. If the weather worsens as expected, plan on a possible mid-morning class only, held prior to the noon class. Sorry for any inconvenience.
WOD
Clean - Find your 1 rep max
(or highest weight achieved 45 minutes into class.)
followed by,
For time:
Partner Leapfrog, 50 reps each
Yes, this is the PE game that some of you may or may not have played when you were young, only this one is our version. Partner one places hands on knees, which is the lowest you are allowed to bring yourself down, while partner two places his hands on partner one's back and jumps over.
Repeat one rep for one rep or any which way will get you to a 100 total reps the fastest.
Post 1RM weight plus partner met-con to comments.
Nooner Pete Isham pulling off a handstand during the middle of wrestling practice. Who's that dummy in the background, ha-ha?
____________________________________
This upcoming Monday, January 11th, CFO will be attempting to start a Women's only CrossFit class. It is a boot camp at the moment but time will tell. This inaugural boot camp will run for 6 weeks at a cost of $180.
Classes will run Monday, Wednesday, and Friday's from 8:30AM to 9:30AM. If you are interested or know of someone that may be interested in trying CrossFit for the first time and likes the idea of a class for women taught by women please email Amanda at amanda@crossfitomaha.com.
Classes will run Monday, Wednesday, and Friday's from 8:30AM to 9:30AM. If you are interested or know of someone that may be interested in trying CrossFit for the first time and likes the idea of a class for women taught by women please email Amanda at amanda@crossfitomaha.com.
Did leap frog with Jess and finished in 7:00. This was a lot of fun! Quads burned a bit afterwards.
Great job 6 a.m. crew!
Nice PR, Shelley!
Partnered up with Tyler for leapfrogs. Those were some high jumps! Nice work, bro! We finished 13:01.
Impressive cleans, Greg Mo and Paul!
Cleans - no pr today. My current 1rm is 191# and I was really hoping to break 200 but I got stuck at 198# and after about 5 or 6 miserable attempts I threw in the towel. Guess I need to keep drinking the GOMAD and eating the steak dinners for 2.
Leap frog - Eric and I finished in 7:10. I don't think we were pushing as hard or fast in the beginning as we should have, we were having too much fun.
1RM clean: 208 tied PR and stopped their. I almost blew a headgasket trying to get that up. (tired legs)
I tried to keep all of my parts away from BC's head during leapfrog. Although I punched him in the face on one of the reps 'cause he turned his head at the wrong time.
Tara
HSPU 3X8 - I still suck at these
SL Good Mornings 3X8EA - Just 85#
DB Row 3X10 - 55's
1st WOD:
10 min run - AFAP - 1.6 miles
5 Hours Rest
2nd WOD:
Variation of the Main Site WOD-
50 Wall Balls (20#)
25 Butterfly Pull Ups
4RDS with 90 secs rest between RDS
- Strived for consistency
1st RD - 2:40
2nd RD - 2:45
3rd RD - 2:55
4th RD - 3:01 :(
Justin VanBeek
Forget everything you know about Olympic lifting. The Sumo-pull Clean is taking the world by storm, one absent-minded, very hungry CrossFitter at a time.
Leapfrogged with Jess J. and Tessa. Went way over the 10 minute mark, because we started slow and didn't know they had started the clock. Lots of fun!