CrossFit Omaha WOD

My CFO family at the CrossFit Games

"CrossFit Omaha Blog"

Always remember where you came from.

For time:
100 Toes 2 Bar
75 Box Jumps, 24 inch box
50 Overhead Squats, 93#/64#
25 Ring Dips

There is a 20 minute cut-off to this workout. If you do not have ring dips, you may substitute ring push ups and/or hand release push ups. Scale reps and/or weight as needed to finish before the cut-off.

Training

"Deep into that darkness peering, long I stood there, wondering, fearing, doubting, dreaming dreams no mortal ever dared to dream before."
Edgar Allan Poe

Great read by Dutch Lowy from Black Box Fw

"If everyday was a Monday" Dutch Lowy

3rnds for Time:
Back Squat x5 @175#
DL x10 @155#
DU x50

My Time: 6:50

I was wearing my weightlifting shoes, so this made the Du Suck!

Training

I guess homeboy didn’t get the memo about running on water is considered IMPOSSIBLE.

What are your boundaries?  Did you set them, or did someone else set them for you?  In this illusion we call Earth, the impossible becomes possible every waking moment.  Don’t set boundaries for yourself, and don’t let anyone tell you that you can’t do something…

Whatever The Mind Can…… Conceive It Can Achieve. (W. Clement Stone 1902-2002

Kris Keplers blog...Check it.

Metcon:

1000m run

SDHP @1.5pd/burpee

30/25/20/15/10/5

1000m run


Time: 21:30 the first 500m was too slow, so I doubled my speed on the last 500 of the first buy in and kept that pace on the buy out, with the last 100m being a sprint.

Training

I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.

- E. B. White

5 minutes of work with PVC:
3 clean pulls, 3 high pulls, 3 power clean, 3 front squat, 3 push jerk

10 rounds for time:

1 clean and jerk (145-150#Using 15Kg bar)
5 pullups
5 toes to bar

Training

 "I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something."-Steve Jobs

Training:

3 sets for total time:

1mile run wearing 25lb vest

25 Kb Russian Swings @ 1.5pd (still wearing vest)

-rest as long as it takes you to complete the mile (so if it takes you 7min, then you rest 7min)

Training

My CF Omaha Crew

Strength

Front Squat 2/2/2/2/2 using 95% of clean max (Used 160#)

Rest 5min:

Skill:

Ring Dips 3x10 (unbroken)

Metcon #1:

100 burpees for time, every time you stop you must complete 3 butterfly pullups and 5 jumping jacks and then you continue where you left off on burpees. 

Rest 10min:

Metcon #2:

5 rnds for time:

10 wall balls

5 heavy tire flips

2 rope climbs

My times:
Wod #1:  7:11 (All 100 burpees were unbroken)
Wod #2: 7:02