What a way to end the year!!!!!!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from [...]

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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“REST DAY”

Ricky from Crossfit Omaha @ the Midwest Challenge doing Fran in 2:42!!

“REST DAY”

Training at the Olympic Training Center in Colorado!!!

“REST DAY” Interview with author Gary Taubes “Good Calories, Bad Calories”

“MERRY CHRISTMAS TO EVERYONE FROM CROSSFIT RESULTS”

THERE WILL BE NO CROSSFIT CLASSES TOMORROW AT GRUBER GYM OR THE RIVERFRONT COMMUNITY CENTER. USE THIS EXTENDED WEEKEND FOR RECOVERY AND MOST IMPORTANTLY, ENJOY THIS TIME WITH YOUR FAMILIES. CLASSES WILL BACK TO NORMAL ON MONDAY!!!

Back Squat 5-5-5-5-5 reps

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3 ROUNDS FOR TIME:

Burpees – 10
Jumprope – 100
Air Squats – 50
Pushups – 20
Situps – 20
DB SWINGS – 20 , 55lb DB
Pullups – 20
Box Jumps – 20 on a 21″ box

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats