December 14, 2020
Mon. 12/14/20 14min. EMOM Squats - Build To Heavy Set Odd Min. - 2 Front Squats Even Min. - 4 Back Squats Wod - 18min. AMRAP 200m Run 15 WBS @ 20/14 12 Alt. DB Power Snatches @ 50/35 9 Toes 2 Bar Cool Down - 2mins. Easy Run/Row/Bike/Ski
December 12, 2020
https://www.instagram.com/tv/CItRcIBAFhh/?igshid=10wuzfpa8wx6g Instagram Post by CrossFit iQ • December 12, 2020 at 10:15AM PST
December 11, 2020
Hero Wod - Kerrie 10 Rounds* 100m Sprint 5 Burpees 20 Sit Ups 15 Push Ups 100m Sprint Rest 2mins *While wearing a weighted vest Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015. Orozco is survived by her…
December 11, 2020
This holiday season help us spread kindness and joy by donating unwrapped children's toys 🎄🎁 We will have a collection bin in the office and we are accepting all donations until next Thursday, December 17th. Thank you in advance for any way that you can help give back to those in need in our local…
December 10, 2020
Hump Day Wed. 12/09/20 Strength - Deadlifts - Build To Heavy 5 Wod - For Time 50 WBS @ 20/14 50 Box Jumps @ 24/20 50 WBS @ “ “ *On the minute 5 Deadlifts @ 225/155
December 10, 2020
Tues. 12/08/20 Happy Birthday Sara!! Wod - 3 x 5min. AMRAPs 27/21 Cal. Row 27 Dubs 27 Pull Ups Rest 4mins 21/15 Cal. Row 21 Dubs 21 Toes 2 Bar Rest 4mins 15/9 Cal. Row 15 Dubs 15 Pull Ups
December 10, 2020
Turnt Up Thurs. 12/10/20 Warm Up - 5min. Row, Bike, Ski Wod - For Time 4 Rounds 200m Run 5 Bar Facing Burpees 15 R-KBS @ 24/20 25 Sit Ups Cool Down - 3min. Row, Bike, Ski
December 7, 2020
Mon. 12/07/20 12min. EMOM Squats - Build To Heavy Set Even Min. - 3 Front Squats Odd Min. - 6 Back Squats Wod - For Time (Start @ :35min.) 15-12-9 Tri. Run Power Snatches @ 75/53 Overhead Squats @ “ “ Cool Down - 2mins. Easy Machine/Run