Tuesday 081230

Ricky Frausto Filed Under:

WOD

Four rounds for time:

20 pound Medicine Ball Cleans, 20 reps

15 Knees to Elbows

45 pound One-arm DB Snatch, right arm, 10 reps

45 pound One-arm DB Snatch, left arm, 10 reps

Post time to comments.

Tim Nass has struggled with some flexibility but his consistency of making it to the gym has really paid off in the last few weeks. He's kicking that in-flexibility to the curb. Keep working.

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Handstand Pushup Challenge: 47 reps

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New Year's Schedule is as follows: We will hold classes at 6AM, 12PM, and 5PM on New Year's Eve, be closed on New Year's Day, and return to normal scheduling Friday. Sorry for any inconvenience this may cause anyone. 

12 Responses to "Tuesday 081230"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230659640000#c7569930154790540539'> December 30, 2008 at 11:54 AM
2. Whats up 6:30??? No comments WHAT WHAT!!
3. linds Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230660360000#c1136138635159076716'> December 30, 2008 at 12:06 PM
4. Rx'd 20:20, long workout this morning. Great job morning crew! Danielle, its 6am, I wish it was 6:30am.
5. JonD Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230661080000#c5014894753979874343'> December 30, 2008 at 12:18 PM
6. Well cant make this one today. Nursing a foot injury due to soccer last night. Hopefully be back tomorrow. Hopefully nothin is broke. Well have fun with this one and talk to yall soon. Peace
7. hannah eileen Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230661800000#c7169983468989683926'> December 30, 2008 at 12:30 PM
8. I am pretty sure I finished in 18:46...or 26. I don't know. I don't really listen to words after a workout like that. I really enjoyed this workout. It kicked my ass and I loved every minute of it. (There might have been a little cussing throughout contradicting that, though)
   Great job this morning, 6ers! You guys kick ass! Such an inspiration.
9. Brandon Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230665760000#c6175640986755811538'> December 30, 2008 at 1:36 PM
10. As RX'd 16:54
    Nasty! :-)
    
    Brandon
11. BC Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230675180000#c7618200222579768809'> December 30, 2008 at 4:13 PM
12. 19:16 Rx'd. I'm really starting to feel the effects of all the bad holiday food, the extra days off, the lack of sleep and the over-indulgence in "holiday cheer" during the last couple of weeks. It's been a great holiday season but I'll be glad when it's all over and things can get back to normal. Nice job noon class.
13. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230682680000#c111155515281341446'> December 30, 2008 at 6:18 PM
14. day 2 at crossfit springfield:
    AMR in 20 minutes of
    5 thrusters #75
    7 power cleans #75
    10 push-presses #75
    
    i finished 6 rounds right before the buzzer. another rough workout, but the thrusters actually felt pretty good. they're being good to me!!
15. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230685320000#c1596689315355657937'> December 30, 2008 at 7:02 PM
16. 19:28.... not too happy about my time on this one but WODs like this are a big weakness of mine. The high rep squats get me every time.
    
    Great effort tonight at 5:30!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230685620000#c2194310499649890103'> December 30, 2008 at 7:07 PM
18. 10:19.... right?
    This was a tough one. Stacie and Alison I would not have gone nearly as fast if it weren't for the two of you. Thanks
    Great job to everyone! Kersten way to finish!
19. Gdawg Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230695280000#c7521966498554160633'> December 30, 2008 at 9:48 PM
20. 16:18 Rx'd...however some KTE might have been more like knees to armpit...that was WAY tougher than I thought...although the 150 wall ball workout seemed to take a lot longer when it was actually about half the time of todays workout! great job 6:30 class as always :-)
    
    megan
21. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230698820000#c3089552817256695916'> December 30, 2008 at 10:47 PM
22. 19:14 Rx'd.
    630 rocked it tonight!
23. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/tuesday-081230.html?showComment=1230759960000#c6781609242080919891'> December 31, 2008 at 3:46 PM
24. I'm retarded!
    15 something was my time.
    Oops!