Friday 090619

Ricky Frausto Filed Under:

WOD

"Omaha Crippler"

For time:

15 Front Squats @ 175/110

800 meter run

15 Front Squat @ 175/110

800 meter run

Percentage Range of 1RM Back Squat: 40% - 45%

Scale the run if needed in order to keep the intensity high (400 or 600)

When I post a percentage range for a workout, the workout then becomes prescribed for you if you stay within that range because it is a percentage of your 1RM. For this workout the same applies but there is one extra part that must be adhered to for this workout to count as prescribed and that is, you may not use a rack. Use a rack or scale below your percentage range weights and the workout becomes scaled.

If your percentage range is higher than 175/110, the 175/110 is the weight you will use.

Post weight and time to comments.

Joe Hautzinger

12 Responses to "Friday 090619"

1. paul Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245374433754#c8865498699069226185'> June 18, 2009 at 8:20 PM
2. this wod is a thing of beauty.
3. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245412801780#c8141028262481461993'> June 19, 2009 at 7:00 AM
4. Soooo are we running in the thunder storm? How will the workout be scaled for the nasty weather if it continues? Rowing? ~ It's almost my bedtime as I am about to be getting off the night shift in thirty minutes... Guess I'll check the weather out when I get up! See ya this afternoon! :)
5. BC Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245417283453#c6086009664116096903'> June 19, 2009 at 8:14 AM
6. Mother Nature forced the 6am group to do a little improvising as none of us were in the mood to dodge lightning bolts. Here's what Joe, Kylie and Amanda came up with: 15-14-13-12-11 front squats. With a continuously running clock we had 2:00 to complete the required number of reps, if we were done in under 2:00 we had the remaining time to rest. There may have been some changes to this formula as we went along, I'm not sure, I just picked up my bar when they said go and went from there. I didn't break up any rounds and I stayed at my rx'd weight of 110# (263 1rm back squat), so I'm happy with what I did today, although I was looking forward to having a go at the Crippler, maybe next time. Nice job everyone.
7. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245418814616#c5014863375106074810'> June 19, 2009 at 8:40 AM
8. I really liked this workout, We don't usually do heavy workouts for a long time so this was a nice change. I would have liked to do the Crippler, but enjoyed the volume we did today.
   I used 109#. Should have done 114# but pussed out.
   Great job today 6am!
9. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245452877397#c152890413785913475'> June 19, 2009 at 6:07 PM
10. thank you to 4:30 gals for cheering me on (and sorry if i was such a sore sport). i will admit on this one that i gave up. i had a 2 year old temper tantrum going on in my head throughout the last round of running. running is such a huge weakness of mine and my mind LOVES to stop me from pushing when it comes to running. 14:15.
11. Jenni Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245456896461#c1463558519241317311'> June 19, 2009 at 7:14 PM
12. Did this in 12:00. The running usually feels like the rest for me, but today was awful! This was a lot tougher than it looked. 4:30 was a great class today. Welcome to Crossfit Rita!
13. ZachR Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245458288905#c2660892456159236687'> June 19, 2009 at 7:38 PM
14. Snatch 1RM
    195 (PR)
    
    AMRAP in 12 minutes
    5 Pullups
    10 Pushups
    15 Box Jumps (20")
    
    9 rounds
15. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245458533479#c2606910581604940515'> June 19, 2009 at 7:42 PM
16. 9:19 @ 42% so 70#
17. Jen S. Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245458737033#c8448350759406766007'> June 19, 2009 at 7:45 PM
18. 9:57 @ 42% which was 77lb. I think I should have gone a bit heavier.
19. Mel C Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245459979364#c4153601491900155494'> June 19, 2009 at 8:06 PM
20. I couldn't make it in but I really really want to do the Omaha Crippler. I am going to make it up on Sunday at 24 (I loathe that place). It might be a better time for me if I do this on a treadmill because I wont slow down as much as if I were to run to enterprise and back twice.
    
    I did Invisible Fran in my basement.
21. Crystal Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245462599998#c224250846621871430'> June 19, 2009 at 8:49 PM
22. 10:54 @ 77#(48%). This one was fun. The run sucked. Oh yeah, i met Pukie!!! I don't really want to meet him ever again!!
    
    Nice job Justina. You rocked!
23. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/friday-090619.html?showComment=1245469205125#c7302163750061665167'> June 19, 2009 at 10:40 PM
24. I slept in too late to make class before work!!! Boo!!! I'm feeling guilty and mad at myself!!! I guess I'll have to punish myself tomorrow at 24hr shitness!