Friday 090220

Ricky Frausto Filed Under:

WOD

As many rounds in 5 minutes of:

12 DB Hang Split Snatch (30#/20#) [wmv][mov]

12 No pushup burpees

12 Box Jumps, 24 inches

rest 1 minute,

Complete the above cycle 3 times.

When doing the hang split snatch, a db must be in both hands at all times, but only one db is going up at a time. In the video above, it is the demo with Eva (wearing silver tights).

Post number of completed rounds from each of the three 5 minute cycles to comments.

Tiffany doing Overhead squat in the gym for the first time.

__________________________________

Those that are interested, we have some general admission tickets to tonight's VFC fights avaiable for sale. They are at a price of $15 and $30. If you want to go, please see myself sometime today or send me an email. 

__________________________________

Sorry for the inconvenience, but we will not be having a 6:30 P.M. class tonight, due to the VFC fights. 

9 Responses to "Friday 090220"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235143380000#c4452012605719315818'> February 20, 2009 at 9:23 AM
2. Joined the 6a class this morning. My quads are still on fire from weds. workout.
   1st round:
   Completed one round and one box jump short of a second.
   Second round:
   completed one round and 6 box jumps short
   Third round:
   Complete one round and 1 box jump. Brutal.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235144880000#c8887004276746858164'> February 20, 2009 at 9:48 AM
4. Round 1: 1 round and 8 box jumps into the second round.
   
   Round 2: 1 round and 10 box jumps into the second round.
   
   Round 3: 2 rounds.
   
   Scaled to 20# for the DBs.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235158140000#c7496044957048295873'> February 20, 2009 at 1:29 PM
6. I thought going into this I might be able to get close to 3 rounds, at least during the first 5mins. I sure was wrong.
   
   Round 1: 2 rounds and 12 DB splits
   
   Round 2: 2 rounds
   
   Round 3: 2 rounds + 6 DB splits
   
   Gary M.
7. Unknown Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235159940000#c2379339049617009438'> February 20, 2009 at 1:59 PM
8. Round 1: 2 rounds + 6 splits
   Round 2: 1 round + 9 Box Jumps
   Round 3: 1 round + 7 Box jumps
   
   ...my legs were still feeling like jello from wednesday... no rest for the weary
9. VD Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235161080000#c6794747927779966840'> February 20, 2009 at 2:18 PM
10. 1 round + 4 box jumps/step ups
    1 round + 5 step ups
    2 full rounds
    
    I did regular DB snatches and step ups instead of jumps. Something in my leg hurts crazy bad with certain movements. Heat and ibuprophen... but right now it hurts to walk. Good work today nooners! Have a great weekend.
11. Jenni Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235168040000#c7373154799943263859'> February 20, 2009 at 4:14 PM
12. On Tuesday I did a killer Air Force (crossfit inspired) workout in the AM which consisted of 75 pushups and 300 squats. Then I came to CFO and did Fran. Needless to say Wednesday my legs were hurting. I decided to take Wednesday as a rest day and ended up taking Thursday too. My brain outlasted my body and I'm still paying for it. Today I did one of our Sunday workouts at home because my legs are still in incredible pain. I did 10 rounds, 30 second bridges 30 crunches. I'll be at class tomorrow though! Let's see how the legs hold up :)
13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235173860000#c2978307518905110260'> February 20, 2009 at 5:51 PM
14. Round 1: 2 rounds
    Round 2: 1 round + 2 box jumps
    Round 3: 1 round + 9 box jumps
    
    Great job today Nicki! See ya'll tomorrow!
15. Joe C Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235192220000#c7023173225844804957'> February 20, 2009 at 10:57 PM
16. Round 1: 2 rounds 4 snatches
    Round 2: 2 rounds 8 snatches
    Round 3: 2 rounds 8 snatches
    Almost forgot to post =O
17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/friday-090220.html?showComment=1235257140000#c6659060484418112006'> February 21, 2009 at 4:59 PM
18. Round 1: 1 full rd, 12 snatch, 12 burpees, 9 box jumps
    Round 2: 1 full rd, 12 snatch, 12 burpees
    Round 3: 1 full rd, 12 snactch, 12 burpees, 3 box jumps
    D