Wednesday 090422

Ricky Frausto Filed Under:

WOD

3 rounds for time of:

400 meter run

12 Dead-lifts, 225/155 pounds

12 Chest to Bar Pull-ups

Post time to comments.

Lois showing good form at the top of a thruster. Strong wrists, locked out elbows, and an extended shoulder prove to be a solid recipe for successfully supporting loads overhead.

11 Responses to "Wednesday 090422"

1. A Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240405500000#c6932310986802905785'> April 22, 2009 at 8:05 AM
2. This is an awesome photo, Lois!
3. paul Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240406760000#c5603976391484270481'> April 22, 2009 at 8:26 AM
4. 14:29 with 275# for DLs. CTB pullups were damn hard. I missed and had to make up about 5 of them.
5. Unknown Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240407180000#c1780752942714186972'> April 22, 2009 at 8:33 AM
6. In case you didn't know...6am comes reaallllyy early! Rx'd in 12:30. My hands are on fire! This is a grip killer. Great workout...
7. Gina Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240409640000#c2774124474283487855'> April 22, 2009 at 9:14 AM
8. 17:45, 143lbs-DL's, green and purple bands for the CTB pull-ups. Probably would have been easier if I could breathe after the run... Great work everyone!
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240415460000#c3871391088773096230'> April 22, 2009 at 10:51 AM
10. Unable to make it in for Noon class today so I did some sit ups and ran 3 miles. Dan M.
11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240419360000#c5904540131482906604'> April 22, 2009 at 11:56 AM
12. 16:46 Used a pull up machine to help with my pull ups other than that rx'd. This workout was a lot harder than I thought it was going to be!
13. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240451640000#c2559407603526648636'> April 22, 2009 at 8:54 PM
14. 10:14 as Rx'd. Missed on four pullups that I had to redo. My last reps were two or three reps were singles. My legs are crushed and I think I am going to have a bruise from C2B pullups. Great WOD hope we get to do it again in a few months. Nice job 5:30.
15. Kelli Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240455060000#c6235486087005357071'> April 22, 2009 at 9:51 PM
16. Rx'd 15:58. I wish I could run better - I think my times would be much better!
17. Mel C Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240457760000#c7190047799460199774'> April 22, 2009 at 10:36 PM
18. Had school and work all day...did Annie again at home.
    
    Cora thanks for the advice about the fish oil for my shoulder! It helped, but it hurts in my armpit...so weird.
19. Nichole Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240495620000#c7961214688966082587'> April 23, 2009 at 9:07 AM
20. Although I still suck at pull ups...I think I improved a bit. Finished 12:36
21. Crystal Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090422.html?showComment=1240496760000#c226044209505248840'> April 23, 2009 at 9:26 AM
22. 18:35 rx'd. yeah for CTB pullups! I'm so excited to finally get them down. Awesome job 6:30.