REMINDER: Our evening classes move to 1630 starting Dec 16th.
pic courtesy of CrossFit Omaha
Also, to give our competing athletes full support, we will not have a Saturday class this weekend, so you can all come cheer on our teams at CFO’s Snow Bowl at the Omaha Civic Auditorium. For directions, click the above picture. The schedule for Saturday will be…
Saturday:
7:00 – 7:30am Late Athlete Registration
7:30am Judge/Athlete Briefing
7:50am National Anthem (presenting of the colors done by Offutt AFB Honor Guard)
8:00am Event #1
11:00am Event #2
2:00pm Masters Men Final Event
2:30pm Masters Women Final Event
3:00pm Womens Final Event
4:13pm Mens Final Event
5:50pm Awards
7:00pm After Party TBD
If you have questions or would like to volunteer to help with set up/teardown, please email crossfitomahaevents@gmail.com
S/S/S:
Establish your Bench Press 3RM
15 min time cap
Post highest successful three-rep set to Comments/LogWOD
WOD:
10 Rounds:
1 Min 30 Russian Kettlebell Swings (2/1.5)
1 Min rest
*For every round 30 swings is not met, you will do a 500M row at the end of your WOD
Post total successful rounds to Comments/LogWOD
Video courtesy of CrossFit HQ. KB seminar instructor Jeff Martone going over the Russian Swing. Much shorter range of motion.
X-tra Work:
Barbell or Dumbbell Row
4×5 @ Bodyweight
CrossFit Team Offutt Tactical Fitness 