Omaha Omaha- Mrs Burns

WARMUP: we stretched and prepared mentally for the workout THE THANG: 20 Overhead presses with the cinder block 20 Burpees 20 Block Curls 20 VUps 20 Goblet squats 13 Man Makers 400 Meter Run Rinse and Repeat Thanks for putting this together Reborn! MARY: ANNOUNCEMENTS: Rooster, P200, HOBOs tonight, read the newsletter COT:we did it

6 Years & Shovel Flag Handoff

WARMUP: Catfish favorite SSH Windmills (Pac Man propeller style) MNC’s THE THANG: 9 cindys & 2 tires (11 stations & 1 runner as timer) Station 1: Tire Flip Station 2: Sledgehammer Tire Smash Station 3: Manmakers Station 4: Bicep curls Station 5: Chest Press Station 6: LBC’s Station 7: Squats Station 8: Upright Rows Station […]

Omaha Beach Trip

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 THE THANG: Run Loop around church while performing below exercises each light pole. First Loop – 10 Merkins Each Pole Second Loop – 10 Carolina Dry Docks Each Pole Third Loop – 10 Shoulder […]

Hills, HIMs and Tutus

WARMUP: SSH; MNC; WM; Burpees and a pirouette demonstration by slow pitch THE THANG: hill runs with 25 merkins; 25 LBCs and 25 Squats at the top and bottom Partner work: P1 runs across parking lot and does 10 burpees, P2 does alternating lunges and then switch. MARY: ANNOUNCEMENTS: last Tuesday lunch and first Wednesday […]

We Are Slowpitch

WARMUP: Windmills, Imperial Walkers, OH Claps, Cherry Pickers, Hillbilly Walkers, Moroccans, Soccer Toe Taps (w/ block) THE THANG: 4-Corners with Cindy Carry transition (Corner 1 – Corner 2 & 1 – Corner 3, 2, & 1 – Corner 4, 3, 2, &1) (1) 5x Man Makers, Curls, Big Boys w/ Block Thrusts (2) Block Merkins, […]

The McGraw: Bar Complex

WARMUP: IC: CP, WM, IW, Tempo Merk, SSH THE THANG: Stupid social media back in the fall caught me scrolling finding a video of Tim McGraw and one of his CrossFit workouts he does on the road. We aren’t CrossFit as we are real men but it’s kinda sorta similar. While watching I thought hmmm […]