Saturday 06/28/14

"Chippin' Wood"

25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/12 Ring Dips
25/12 Jumping Pull-ups
200m run


Finale: Spend 2 minutes in the Couch stretch for each leg.

Fun with Wall Walks! 

Upsy Daisy!

Nice work, guys!

Saturday 04/27/13

"Chippin' Wood"

25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/12 Ring Dips
25/12 Jumping Pull-ups
200m run
Courtesy of CF Omaha. It was used as Event #6 at their tryouts for the CrossFit Affiliate Team Cup. We have slightly modified it to fit our equipment.


Compare to 07/23/12.


Finale: Spend 1, 2, or 3 minutes consecutively in a plank position.

Tracy getting up there!

Monday 07/23/12

"Chippin' Wood"

25 Wall Balls, 20#/15#

25 Box Jumps, 24"/18"

50 yards KB Farmer Carry, 2-2 pood/2-1.5 pood

25 DB Push Press, 50#/35#

25 CTB Pull-ups

50 yards OH Walking Lunge, 45#/25#

25 KB Swings, 2 pood/1.5 pood

25/12 Ring Dips

25/12 Jumping Pull-ups

200m run

Courtesy of CF Omaha. It was used as Event #6 at their tryouts for the CrossFit Affiliate Team Cup. We have slightly modified it to fit our equipment.

Compare to 04/16/11.

Finale: Complete 25-50 of your chice: GHD Sit-ups, Regular Sit-ups, Reverse Leg Raises.

Kj and Liz after flipping some tires. 

Nice work, ladies!

Saturday 04/16/11

"Chippin' Wood"

25 Wall Balls, 20#/15#

25 Box Jumps, 24"/18"

50 yards KB Farmer Carry, 2-2 pood/2-1.5 pood

25 DB Push Press, 50#/35#

25 CTB Pull-ups

50 yards OH Walking Lunge, 45#/25#

25 KB Swings, 2 pood/1.5 pood

25/12 Ring Dips

25/12 Jumping Pull-ups

200m run

Courtesy of CF Omaha. It was used as Event #6 at their tryouts for the CrossFit Affiliate Team Cup. We have slightly modified it to fit our equipment.

Do any of you grow your own food?  Have you considered it?  Here's a site to help get you going in the right direction if you are thinking of giving home grown a whirl!

Rowdy, JT and Lori G. swinging away

Saturday 04/03/10

Time: 7:00 a.m.

Remember, from now on (rain or shine) outdoor workouts are fair game. Come ready!

"Chippin' Wood"

25 Wall Balls, 20#/15#

25 Box Jumps, 24"/18"

50 yards KB Farmer Carry, 2-2 pood/2-1.5 pood

25 DB Push Press, 50#/35#

25 CTB Pull-ups

50 yards OH Walking Lunge, 45#/25#

25 KB Swings, 2 pood/1.5 pood

25/12 Ring Dips

25/12 Jumping Pull-ups

200m run

Courtesy of CF Omaha. It was used as Event #6 at their tryouts for the CrossFit Affiliate Team Cup. We have slightly modified it to fit our equipment.

Phil showing good push-up form