Posted: January 26, 2015 by eweirick in Uncategorized
5, 5, 5+
add 5 from 15 Jan
WWI – WoD 1 Mod
10 Min AMRAP
Max Reps Hang Power Clean (185/135)
When you drop the Hang, you do the sprint.
Score: Number of Hang Power Clean
Scale Weight to 135/95 or as appropriate
Pick a weakness and spend 10-20 minutes working technique.
Posted: January 21, 2015 by eweirick in Uncategorized
GSLP— Back Squat
5, 5, 5+
add 5-10 from 5 Jan
Complete any way:
Box jump step downs 30/24 x 100
Every two minutes complete 10 t2b
Box Jump – 24/20
T2B – K2E, if too hard, lying on floor holding rig pole with arms fully extended, Toe to rig bar
10 x 50M sprints
Rest time is jog back to start
Heel cord stretch/mash x 2 min per
Roll out legs
Posted: January 20, 2015 by eweirick in Uncategorized
100 pull-ups in as little sets as possible
Score = #of sets. Low number wins
Video courtesy of GymnasticsWOD
2:1 Ring Row
Seated box Jump
7 rounds to set max height
Roll out forearms x 2 min per arm
Banded Lat stretch x 2 min per side
Video courtesy of CrossFitHQ
Posted: January 19, 2015 by eweirick in Uncategorized
Thank you to our sponsors for the Winter Warrior 1 competition this weekend!
5, 5, 5+
add 5 from 8 Jan
7 min AMRAP (Paleo Challenge WOD)
5 Front Squats (155/ 115)
7 Bar Facing Burpees
Front Squats 95/ 65, 65/ 35
Handstand Walk Practice – 10 min or
Every 2 min for 10 min – 50 Shoulder taps
Banded OH stretch – 2 min per side
Posted: January 18, 2015 by eweirick in Uncategorized
Congratulations to CF TOTF athletes (from left to right) Eddie, Mimi, Haylle, and Dave for their tremendous effort and performance at the Winter Warrior I Competition on Saturday! We hope you all had a chance to make it out.
Picture courtesy of Eddie
Don’t forget that the Lurong Paleo Challenge starts Monday, 19 January.
Also, don’t forget to register for the 2015 CrossFit Open. See if you’re the fittest in Omaha, the North Central Region, the United States, and the world. Cost is $20.
Video courtesy of CrossFitHQ.