Friday 090417

Ricky Frausto Filed Under:

WOD (Benchmark Week)
Choose from the following workouts:


"Fran"
21-15-9 reps for time of:
95/65 pound Thrusters
Pull-ups


or


"Karen"
150 Wall Ball Shots for time (20/14)


Post workout and time to comments.















Rowing away.

11 Responses to "Friday 090417"

1. paul Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1239976020000#c7763192058524437030'> April 17, 2009 at 8:47 AM
2. I did "two twenty five" (games wod from last week). pretty brutal.
   
   21 back squats (225#)
   75 double unders
   15 squats
   75 DUs
   9 squats
   75 DUs
   
   9:45
   
   Loved to see all the hard work from the 6am crowd! We have such a dedicated bunch of athletes.
3. Gina Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1239979020000#c886810655264038670'> April 17, 2009 at 9:37 AM
4. Good morning. I did "Fran" in 11:52, rx'ed on the thrusters, blue band on the pull-ups. Tried to go down to a tan band, but wasn't able to get more than two in a row, so back up to blue.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1239995520000#c7653797390725190932'> April 17, 2009 at 2:12 PM
6. Did Fran. Didn't feel that well, but finished in 5:41.
   
   TN
7. Kelli Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240012440000#c4318917543471691338'> April 17, 2009 at 6:54 PM
8. Karen: 11:43. I got bored :P ha!
9. Cari Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240012620000#c228127240097995669'> April 17, 2009 at 6:57 PM
10. Fran, 58# Thrusters and green band for pullups - 14:27
11. Chad Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240016040000#c4987698998501927829'> April 17, 2009 at 7:54 PM
12. Did Fran rx'd on the thrusters, blue band on the pullups. I only got through the first 2 rounds in the 15 minute cutoff. I took a break and finished the rest. What a horrible night.
13. Jill Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240017480000#c540817905252304872'> April 17, 2009 at 8:18 PM
14. Fran Rxd thrusters and purple band pullups, 12:10 missed the cutoff by ten seconds damit!
15. Brandon Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240018260000#c4953660463432072758'> April 17, 2009 at 8:31 PM
16. CTB Fran as RX'd 5:36
    
    Brandon
17. Jenni Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240021860000#c6021227424025319710'> April 17, 2009 at 9:31 PM
18. I had a hell of a time with Karen today. I opted for this one because I hate wall balls and my hands are ripped to shreds from yesterday. I finished in 10:47 which I felt good about. I learned that I need to pace myself better. Just because I can start off quick style doesn't mean I can keep up that pace :)
19. BC Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240073400000#c6378413898907591024'> April 18, 2009 at 11:50 AM
20. Fran rx'd, 8:37, over a minute faster than my previous pr. Nice job everyone.
21. Donohoe Says: http://crossfitomaha.blogspot.com/2009/04/friday-090417.html?showComment=1240082040000#c8405173783819263959'> April 18, 2009 at 2:14 PM
22. NOONERS
    fran with blue band 1010 not too bad I am happy I did not break up the thrusters. However those pullups are still killing me.
    Donohoe out...