CrossFit Omaha

15-12-9 reps
BW Thruster
50lb Pullups

Crystal and Courtney take on sumo-deadlift high pulls. A 150 of them to be exact. Great job women.

Dustin attempts Helen but instead of the 400 meter run he rows 500 meters. And "Rowlen" is born.

Overhead squat with box jump wod. Used 75lbs. on the squat and a box height of 24" for the jumps. Very metcon.

A promotional video on what CrossFit is and who it is for. It's for everyone

Yet another reason showing CrossFit's not just for the elite athlete, just elite fitness at any age.

CrossFit girls rule. Nicole showing how it's done.

Another demo to show CrossFit's applicability to all leves of fitness. Even non-existent levels. You have no reason not to check us out. You will have fun and in the process change your life.

Want a success story? CrossFit was designed for anyone with all levels of capabilities. Don't think you can do what we do, guess again.

Working on the Snatch with lighter loads in order to shore up technique. Each frame is followed by the exact same frame but in slow motion for analysis.

Some of the guys from our strength staff doing the CrossFit Total. Having some weightroom fun.

This is a variation of a hero workout called "Jason". The original calls for Air squats and muscle-ups in a rep scheme set up as 100-75-50-25 squats/5-10-15-20 muscle-ups. I chose to use weighted squats as well as a matching the muscle-up rep scheme.

This video is of me doing bodyweight overhead squats and weighted pullups. My bodyweight is 150lbs. so I put 154lbs. on the bar and for the pullups I used a 40lb. dumbbell. The workout called for as many rounds as possible in 20 minutes of 5 reps for each exercise