Archive for June 28, 2012

Friday 20120629 Open Workout

Posted: June 28, 2012 by totactfit01 in Uncategorized

We will spend some time reviewing variations of getting a weighted bar from ground to overhead (power clean and press/push press/jerk, power snatch, muscle snatch, full snatch, full clean and press/push press/push jerk) and

Bar Facing Burpees because…


5 Rounds for Time

15 Ground to Overhead (95/65lbs)

15 Bar Facing Burpees

Post time to comments/

Video courtesy of CrossFit PD. Standards will be the same as they were done in WOd 4 of the CrossFit Open in 2011.  As explained by CrossFit HQ judging guru Tony Budding….

The standards on this… facing the barbell, he’s going to drop down and touch the ground. Thighs and chest touching, that’s the standard. He’s going to come up… and how he get’s up at this point doesn’t matter. He’s now on two feet. He has to jump off two feet, and land on two feet. Now notice he started to twist in the air. That’s fine. You can jump forward, you can jump sideways, you can jump backwards, you can jump and twist 180 degrees in the air. It doesn’t matter. You have to jump off two feet, and you have to land on two feet at the same time… from here, if you haven’t turned in the air, you have to turn and face the barbell, and he can do that as he is going down, it doesn’t matter

Extra Credit:

Handstand Pushups: 3 set of max reps

Cash Out:

Roll Out Back and hips.  2 min per side.


In case you guys missed it the first time, next Sunday, July 8th, CrossFit Omaha will be hosting a Throwndown fundraiser to help raise funds for athletes from CFO and CrossFit Lincoln who are going to be in the CrossFit Games in California.  All local Affiliate members have been invited to compete and join in the cookout afterwards.  It’s going to be a great time to compete and get to know the good folks in the local CF community.

Picture courtesy of CrossFit Omaha.  Now, normally, I don’t like putting pics of me up on the website (yes, that’s me in Buckeye red).  the site is about you guys, not me, but just wanted to show you a glimpse of the fun craziness from last year’s throwdown.  This was before workout 2 I believe as Ricky was giving us all a quick rundown of what we were to do.  As you can see, it was a full house.  What’s say we make it overrun with TOTF athletes?!!! CAN!

For those wanting to sign up, I have posted both a team and a free agent sheet on the whiteboard in the TOTF area.  Please sign up by 1July and get me the money by 5July.  – Coach D

Join Us for a CrossFit Games Fund Raiser Competition

Team Invitational Competition with CrossFit Lincoln
Games Athletes Fundraiser – Stacie Tovar – Kyle Kasperbauer – Phil Kniep
Sunday – July 8 2012
11:00 am – ??
CrossFit Omaha
8938 L Street
Omaha NE 68127
•Teams of 4, comprised of 2 men/2 women, will compete in a Games-esque event, scalable for all abilities.
o Get your teams to me by July 1st
o If you want to go free agent, let me know ASAP & we’ll get you on a team
•Competition will be followed-up with a cookout to give members of both gyms an opportunity to socialize & get to know one another.
o Bring meat to grill & a side to share
•$25 per person/$100 per team
o Funds raised will go towards defraying some of the costs of our Games bound athletes.
Anyone from any affiliate in town is welcome to join in on the competition. It will be a nice little precursor to the Cornhusker State Games.

I wonder which gym will have more teams representing?!?

Oh Hell Yeah! – Coach D