WOD 12-17-2020

Rest day!

I still recommend an in-person Level 1 cert over the online version but I still had a good time and the coaching was top notch.

WOD 12-16-2020

For 20 minutes:

10 dumbbell thrusters
10 pull-ups

Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.

WOD 12-15-2020

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

WOD 12-14-2020

For time:

20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats

♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit

Post time to comments.

WOD 12-13-2020

Rest day!

WOD 12-12-2020

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.

WOD 12-11-2020

Kerrie
Wearing a weight vest, 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

Post time to comments.

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

WOD 12-10-2020

Complete as many rounds as possible in 12 minutes of:

4 shoulder presses
8 sumo deadlift high pulls
12 front squats

♀ 55 lb. ♂ 75 lb.

Post rounds completed to comments.

WOD 12-09-2020

Rest Day!

WOD 12-08-2020

5 rounds for time of:

25 kettlebell swings
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Post time to comments.