For time:
30 Jump Pull-ups
30 Front Squats (198#/132#)
30 Jump Pull-ups
No racks will be allowed. You may not count any squat cleans as a front squat rep. If you clean it into a squat, you may not count that as a rep. You must first stand up and then begin the front squats.
For the jump pull-ups, the height of your target must be set so that a spot just below your wrists touches the target with extended arms. You must touch your throat to the bar for every rep.
If you have to scale the load you may only choose from the following weights/reps and the workout is considered scaled:
176#/115# - 35 reps
154#/104# - 40 reps
132#/93# - 45 reps
115#/77# - 50 reps
Post time to comments.
Pre-WOD I am assuming because these ladies have some pretty big smiles.
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If you showed up last night, you heard the big announcement. And if you heard the big announcement, you probably cheered. What a crazy bunch of people we are, right? What a special gym, right? Where else in Omaha are you going to find a gym that celebrates like we do? Where else in Omaha are you going to find a gym that works out like we do?
You have until March 5th to get your team together and registered. Mark your calendars and make sure the date is open as I expect at least 15 to 20 teams registered.
If you weren't there last night to hear the news, click on the link below to find out what the fuss is all about.
You have until March 5th to get your team together and registered. Mark your calendars and make sure the date is open as I expect at least 15 to 20 teams registered.
If you weren't there last night to hear the news, click on the link below to find out what the fuss is all about.
_________________________________
I have put up a new order form in the gym for apparel. If you are interested in getting a sweatshirt, sweatpants, or even one of the tank tops in the awesome colors, you can fill in the appropriate order form. We will place the order on Monday, March 1st.
We will continue to then place an order every three weeks after that. As new apparel is designed, we will add order forms to the rest of the apparel order forms. This is a great way to help support your gym and getting the word out about us. Thank you.
If you need so, we have material samples in the gym and/or pics of the CFO apparel online at the CFO STORE link. Here are a few future dates when orders will be placed:
Monday, March 1st
Friday, March 19th
Friday, April 9th
Friday, April 30th
Friday, May 21st
We will continue to then place an order every three weeks after that. As new apparel is designed, we will add order forms to the rest of the apparel order forms. This is a great way to help support your gym and getting the word out about us. Thank you.
If you need so, we have material samples in the gym and/or pics of the CFO apparel online at the CFO STORE link. Here are a few future dates when orders will be placed:
Monday, March 1st
Friday, March 19th
Friday, April 9th
Friday, April 30th
Friday, May 21st
1. Think beer is for breakfeast
2. Know what a car bomb is and also what is in it.
3. Know the reason why god created beer (ie so the irsh would not rule the world) A little help for everyone.
4. We will be having a tryout in two weeks at the DUbliner, bring you A game.
Donohoe is out.....
MEGAN
Great work those who made the 9:00 a.m.
It was great to meet so many new faces at Stokes last night. I'm looking forward to the st. Patty's day WOD. Let me know if anyone is looking for a teammate!
A few made it in after last night which was a great time. Good to see the peeps at other classes.
19:10 I think, scaled to 50 - #115 FS
Had a lot of fun last night and enjoyed seeing all the crossfitters from different class times. We clean up pretty well!!!
Looking forward to the St. Paddy's WOD too.
Good times last nite! It was great getting to talk to some different faces. We definitely need to get the stink and drinks going every month for sure!
I'm really nervous about the Patty Day WOD, not cuz of the workout but for the drinking. I'm not much of a beer drinker. So, my team members will have to do REALLY slow burpees to give me time to drink and have the garbage can near for Mr. Pukie!
Also, super excited for the St. Pattys day wod. Kristen Stormer and I are looking for two guys to be on our team. We're not promising glory, definitely not promising victory, but it'll be fun none the less.
WOD #1:
http://www.youtube.com/watch?v=1KitoCcsjOg
WOD #2 in 2 parts:
http://www.youtube.com/watch?v=0IAUUhmA4gI
http://www.youtube.com/watch?v=XmLewoRsie0
WOD #3 in 2 parts:
http://www.youtube.com/watch?v=g25DJK8z9Mw
http://www.youtube.com/watch?v=JWgMRUunb5I
Great job, 9:00.. And way to kill it, Shelley!
Team OTN is in for St. Patty's... I plan to take my training for this very seriously.
I almost killed myself this morning:
5 rds:
30 situps
6 manmakers (25# DBs)
i thought it would be a 10-12 min workout. nope. 17:35 of misery. manmakers are awful.
It will be a blast and yes...very interesting!!!!!
13:20 today 185#
St. Patty's WOD looks fun, I'm in if anyone is looking for a teammate who is not super fast with burpees (more time to chug those beers...ha ha)
Donohoe is out.
Donohoe is out.