Thursday 090108

Ricky Frausto Filed Under:

WOD

Three rounds, 21-15-9 reps for time of:

Box Jump, 20 inch box

Burpees

Ball Slams (20#/16#)

12 minute cut-off.

Post time to comments.

Jeff Shannon

18 Responses to "Thursday 090108"

1. John W Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231425240000#c2594569662797829504'> January 8, 2009 at 8:34 AM
2. OHS-142x5 (narrower, jerk grip)
   WOD-4:49
   
   This was a solid workout. No shoulder problems on the OHS and the wod was a little burner. Great push 6AM! Awesome job.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231433880000#c5890958460885863889'> January 8, 2009 at 10:58 AM
4. Hey everyone, Reba's birthday was Sunday and some of us were going to go to Maria's and then Bushwackers after, on Saturday around 7:30-8. If you want to come and meet us that would be GREAT!!!
5. Mel C Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231437180000#c7113409238184263727'> January 8, 2009 at 11:53 AM
6. I LOVE MARIA'S! Have fun going there...I'm out of town this weekend. And next weekend I'm back to going to the class times; I can't wait! :o)
7. linds Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231437660000#c745522719921419801'> January 8, 2009 at 12:01 PM
8. OHS 109x5
   WOD I choose to do 15-12-9 so I didn't have to break up anything. I used a 20# med ball, time was 5:48. I couldn't stop coughing after the workout.
   Great job morning crew!
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231440180000#c8374627937565113179'> January 8, 2009 at 12:43 PM
10. Yes anyone who wants to join in on a belated bday celebration - I would love to have you along :)
    
    I eased back in Xfit last night with today's WOD. 21-15-9 5:26 Rex'd. Everything felt pretty good overall....didn't try and kill it but decided to not break anything up. lindsay - I am still coughing this morning! Weird!!!
    
    I will be in tonight @ 6:30 and hopefully able to do the OH squats. I hated seeing all the pretty rainbow plates all loaded up last night and couldn't join in :( booooo..........especially since heavy deadlifting is a weakness of mine!
11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231442820000#c980157745151417117'> January 8, 2009 at 1:27 PM
12. I chose the 9-6-3 option today because I didn't think i could do more than 9 consecutive burpees. Oh let's face it, I didn't think I could do 9 box jumps w/out a break. I used 3 reds/1 blue plates for Box jumps everything else Rx'd. 5:08, took a breather and made up the difference for the 15-12-9. 7:03. what the heck, finished out the difference for 21-15-9 and made that in 8:14. I'm glad I decided to finish them out. I can't breath w/out coughing, but it's whateva. Great job nooners! Tons of effort today. It was so quiet after everyone finished... everyone was concentrating on thier breathing.
    
    VD
13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231443480000#c186054435888717468'> January 8, 2009 at 1:38 PM
14. i'm getting anxious to be back to CFO! today i tried some high box jumps. warmed up to 36 inches! got 3 out of 4 with my first official box-jump shin injury:( anyway, backed down to 34 inches for the workout:
    4x
    7 box jumps
    21 KB swings
    21 hip extensions- (after running upstairs each time)
    16:04
15. VD Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231455420000#c4417292473897895710'> January 8, 2009 at 4:57 PM
16. Okay, I was just thinking about the WOD and realized that I totally messed up on the counting to make up the differences. so, the first time is correct. The second two have no validity at all. I just did whatever and randomly called out time as I wanted. Ugh! i'm going to have to do this one again on a rest day, even if I do have to lose another lung.
17. Jenni Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231461300000#c7732807134152011442'> January 8, 2009 at 6:35 PM
18. Hey I'm trying to find out if there's enough interest in getting a 4:30 class started. I know there's two of us who'd like a class a little bit earlier. If you're interested, find me at the 5:30 class or let Joe know! Thanks guys.
    
    - Jen B
19. JonD Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231461600000#c3550348930012998874'> January 8, 2009 at 6:40 PM
20. Well did OHSx5 and that was fun. I am starting to feel much more comfortable with it.
    
    I got 189#s for 5 times. This was exhausting. I really didnt feel like doing the WOD after that but did it anyways.
    
    21-15-9 got it done in 5:45, I had to substitute 20#DB instead of the ball. Only broke it up once or twice throughout the workout. So i guess I got a little Poodle in me, but its soon to leave.
    
    Have fun the rest of the day and good luck yall.
21. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231462200000#c781523419393909016'> January 8, 2009 at 6:50 PM
22. did 9-6-3 in 2:32 and then did two round of 6-6-6 and 6-3 but didnt get times on those since we were confused about the reps. It felt great to be back today, good job everyone!
23. Brandon Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231464720000#c4140958376367153990'> January 8, 2009 at 7:32 PM
24. Overhead Squat 5RM = 184lbs
    WOD as RX'd in 4:07
    
    I feel like I should have went heavier on the OHS. I did the 5 reps easily enough. Good work everyone at 5:30, especially those of us with a 6min cutoff for the WOD. :-)
    
    Brandon
25. Steve Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231472460000#c4493064019449400528'> January 8, 2009 at 9:41 PM
26. Overhead squat- 165 x 5, although I thought I had it in me to go for body weight (170), I figured I'd better save some for the WOD.
27. Sprockets Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231473780000#c1890014907333675275'> January 8, 2009 at 10:03 PM
28. Since the goal of no breaks was so strongly encouraged, I chose the 9-6-3 route since 15 consecutive Burpees is still a bit out o f my reach... time 3:51. Afterward... wished I would have done 15-12-6, could have done it.
29. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231474740000#c7595737822599332597'> January 8, 2009 at 10:19 PM
30. OHS:77x4, these are not my favorite thing, but I am working on them.
    
    On the WOD with a 6min cut-off I DNF (Danielles No Fool, or Danielle's Not Fit, take your pick) I got done with 8 box jumps when time was called. I did finish after a drink. Everyone is right about the burning.
31. Mark Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231478880000#c5981948359316372484'> January 8, 2009 at 11:28 PM
32. I got to 164 x 5 of the OH squats. I am still pretty shaky at this lift but I am getting better slowly. For the WOD i finished in 5:01. I didn't break any sets up but I did take a breath or two between exercises a couple times. I am thinking this training for the games is going to be tougher than we all think.
33. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231514160000#c8551491858810039352'> January 9, 2009 at 9:16 AM
34. did 9-6-3 in 2:49 and then did two round of 6-6-6 and 6-3. I was with Jill and Jen and we didn't get our second time. Pretty sure my chest burned until this morning.
35. A Says: http://crossfitomaha.blogspot.com/2009/01/thursday-090107.html?showComment=1231517580000#c8567961749294700615'> January 9, 2009 at 10:13 AM
36. did 120# X 5 OHS. Yay! So, 15 bodyweight OHS is in my future. The near future, damn it.
    
    Finished with 21-15-9 Rx'd in 5:21. Good grief, I am still coughing. My teeth finally stopped hurting about 2 hours later. FANTASTIC job by everyone at 5:30 AND 6:30! I agree with Mark - this training is going to be brutal. I LOVE IT!