Archive for January 12, 2015

Tuesday 20150113 Open Workout

Posted: January 12, 2015 by eweirick in Uncategorized


Congrats to Mimi Smith-Munroe, Mike McMillan, Jason Stieffer, and Coach Bryan Haggerty (re-cert) on completing the level one this weekend at CrossFit Omaha with coach and instructor Joe Westerlin. Can’t wait to see you all running your own classes!  


Picture courtesy of



None – Prep for running


3x200m Run

3x400m Run

3x500m Row

Rest between reps is 1:1 of working time.


Scaling Options:

Bad Knees?  Row it all


Stretch the legs


Heel Cord

Hurdle Stretch


Take a look at this video of 2009 CrossFit Champion and owner of NorCal CrossFit Jason Khalipa. It’s a great video to strategize how to step up your running game. Trust me, it’s worth 17 minutes and 52 seconds of your life.

Video courtesy of CrossFit HQ.