WOD 09/27/2013

Mitch and I will be coming in to the gym tomorrow morning @8am. First we are going to workout then we are going to work on organizing and cleaning our space. If anyone is interested in working out and then helping let us know.

Warm up:
5min running/rowing/burpees/jumping jacks

“Invisible Fran” as a group
21-15-9
PVC Thruster
PVC Press

SKILL
Max Height Box Jump

WOD
5 rounds for time:
10 HSPU
50 Double Unders
rest 5 min then:
2 min Max Rep Air Squat
rest 1 min
2 min Max Rep Sit-up

WOD 09/26/13

Warmup:
800m Run
2 RDS
10 Inch Worms
10 Pass Throughs
10 Kipping Swings
10 Jumping Squats
10 Walking Lunge Twists
800m Run
Stretching

Pre-WOD (Skills/Strength):
On the :30 for 6 minutes.
2 Strict Chin Ups
4 Burpees
6 Air Squats

WOD:
8min AMRAP
5 Push Ups
10 Toes to Bar
15 Jumping Squats

Post-WOD (Challenge/Cool-down):
2min High Plank
2min Prone Cobra
Break up as needed. Then stretching.

WOD 09/25/2013

fear

Warmup:
1 Bear crawl
10 Mountain climbers
10 Sit-ups
10 Back ext

Pre:
Snatch work

WOD:
5 Rounds
6 Power snatch 95/65
10 KB/Plate step ups RX is a 35/25 KB in each hand, if there are not enough KB you can switch to holding a 45lb pound plate over your head
200M run

Challenge:
50 Wall ball sit-ups

WOD 09/24/2014

Warmup:
Run to OS
3 rounds
10 Wall balls
5 Burpees
3 Inch warms

Pre:
3X
Max rep dips

WOD:
Three Rounds- Do each exercise for 1 minute then switch to the next
Sumo Deadlift High Pull 75/55
Med ball sit-ups 20/14
Box Jump 20″
Push-ups
Med ball clean 20/14
Rest 1 min

WOD 09/23/2013

Just for the record we are NOT a Crossfit gym, we are a Bootcamp gym. We do a lot of the same things but we don’t pay to use the name.

My friend posted this on FB the other day. I thought it was worth sharing.

“This past week, I’ve been visiting a couple different Crossfit gyms in the Omaha area…today I learned a couple important lessons. In one class, there was this guy who had some mild handicaps. He could definitely do the workout, but was not the strongest or fastest one. He clearly had been dealt a rough hand in life. I’m not sure what condition he had, but I could tell that his body didn’t function at full capacity. His father was there watching him today. As the 20-minute time clock was fast approaching, this guy was the last one left. Every single Crossfit member gathered around him and began cheering him on. “You can do it! You’re almost there! You got this!” At that moment, I caught a glimpse of his father watching from the sidelines. He was wiping tears from his eyes. This guy’s son probably never caught the winning touchdown pass or hit the game-winning shot, but I could see the pride in his eyes. He was so proud of his son. I am SO happy to be a part of a community that rallies around people and boosts them up. It doesn’t matter what Crossfit gym you go to, you’ll see this on a daily basis. I’m grateful to be a part of it. It also doesn’t matter whether or not you do Crossfit…we should ALWAYS rally around people and boost them up. You never know what struggles they’re facing. I feel privileged to have witnessed that exchange take place today. It definitely put things into perspective for me.”

-Tennille Boseman

Warmup:
Run to OS and continue around the building, to the fence and back.
3 Rounds
10 Jumping Pull ups
15 Sit-ups
20 Walking Lunges

Pre-WOD (Skills/Strength):
Group Thruster warm-up

WOD: 10min AMRAP – “Fran”
21-15-9
Thrusters 95/65
Pull-ups

Post-WOD (Challenge/Cool-down):
Move Dumb bells to 3form 🙁

WOD 09/20/2013

regret
Warm up:
CF Warmup
DB Snatch prep

WOD:
For Time:
21 DB Snatch R 50/35
21 MedBall Cleans 20/14
21 DB Snatch L
400 Meter Run
15 DB Snatch R
15 MedBall Cleans
15 DB Snatch L
200 Meter Run
9 DB Snatch R
9 MedBall Cleans
9 DB Snatch L
100 Meter Run

WOD 09/18/2013

100 percent
Time is a little tighter with getting to the new location. Please make an effort to be to class on time.

WARM UP
400m run
Junkyard Dog

Shoulder Prep

WOD

5 Hang Power Clean 185/135
50 Wall Ball 20/14
50 Burpees
4 Hang Power Clean 185/135
40 Wall Ball 20/14
40 Burpees
3 Hang Power Clean 185/135
30 Wall Ball 20/14
30 Burpees
2 Hang Power Clean 185/135
20 Wall Ball 20/14
20 Burpees
1 Hang Power Clean 185/135
10 Wall Ball 20/14
10 Burpees

30 MINUTE CUTOFF

*Courtesy of Kathy@Crossfit22

WOD 09/17/13

Warmup:
800m Run – New Route
10 Inch Worms
10 Pass Throughs
10 Wall Extensions
10 Jumping Squats
10 Burpees
800m Run – New Route
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
3×5
SLDL
OHS SOTS Press Combo (Use light loads, a set of 5#, 2.5# DB’s, or nothing in hands)
Single Leg Box Squat

WOD: CF TOTAL – UTE Version
Front Squat
Strict Press
Deadlift

35min Timecap.

Group up for this. Get good warm up reps in and find your Ute CrossFit Total.
For each lift we suggest using this warm up. We want zero injuries. Form triumphs a couple extra pounds on the bar.

5, 3, 2, 1, 1, 1
Then attempt your 1 RM

Post-WOD (Challenge/Cool-down):
Stretching.