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Thursday 090604

Ricky Frausto Filed Under:

WOD
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Kettle Bell Swings, 2 pood/1.5 pood
DB Walking Lunges, 50/35 pounds

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27 Responses to "Thursday 090604"

  1. Sarah Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244083139856#c4628833846836394504'> June 3, 2009 at 9:38 PM
  2. does this mean that I do 10 kettle bell swings and 10 DB walking lunges, then 9 kettle bell swings and 9 DB walking lunges, then 8 and so on? I'm new to this workout routine. Thanks!
  3. kahrs Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244085344890#c159055772595512559'> June 3, 2009 at 10:15 PM
  4. That is exactly what it means.
  5. VD Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244091785421#c3672718679995463199'> June 4, 2009 at 12:03 AM
  6. I may actually be feeling well enough that I can drag my butt in for this.
  7. BC Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244118138312#c6584132147074660548'> June 4, 2009 at 7:22 AM
  8. 9:08 with the KB swings scaled to 1.5 and the reps increased to 13-12-11...4. Nice job morning crew.
  9. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244118250857#c7618138338153740771'> June 4, 2009 at 7:24 AM
  10. holy balls. this workout was awesome. my hands hurt from holding 35# for that long, but that comes with the territory. I finished just after BChrist, somewhere around 9:20 I think.
    great job this morning crew! I'm just happy I didn't have to do the pullups and sprints.
  11. Gdawg Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244121014105#c4582498493060401972'> June 4, 2009 at 8:10 AM
  12. This comment has been removed by the author.
  13. ZachR Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244124274627#c7508294711116624066'> June 4, 2009 at 9:04 AM
  14. CFFB

    Front Squats 3,3,3,3,3 reps
    198
    208
    218
    230
    245 (pr)

    AMRAP in 15 minutes
    100 meter sprint
    7 Weighted Pullups (35#)

    4 rounds
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244126228906#c5144605178343295658'> June 4, 2009 at 9:37 AM
  16. I did CF football today. I am not sure if I like the strength and a WOD in the same day, but I'll have to get used to it I guess.
    I got to 152x3 for front squat and that seems like its a PR.
    I finished 8 or 9 rounds on the pull-ups and run. I wore the 20# vest which made it easier, but I wore it for the run too...
    Great job everyone this morning! I love big classes!
  17. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244133725761#c4233243694272285275'> June 4, 2009 at 11:42 AM
  18. FS 5x3: 174-198-218-228-242
    CFFB: 5 rnds + 3 pullups

    FS was prety crapy, stil kinda tight from DL...
  19. Eric C Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244139521590#c7332271584853257081'> June 4, 2009 at 1:18 PM
  20. Wow, great workout! Thanks for the hospitality to the Nooners (as this was my first official workout). I was so 'out of it' after the workout, I couldn't remember what minute I finished at. It was 8:12 but I posted 9:12 on the board. Oh well.
  21. andrew Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244139899555#c2688784394322936130'> June 4, 2009 at 1:24 PM
  22. 9:53 Rx'd.
  23. Mark Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244141319395#c5511865952599031860'> June 4, 2009 at 1:48 PM
  24. I read my quote of the day on my calendar at work and thought it to be very fitting for CrossFit:

    "Don't knock your competitors, By boosting others you will boost yourself. A little competition is a good thing and severe competition is a blessing. Thank God for competition."

    -Jacob Kindleberger

    Granted, he is talking about business but it holds true for CrossFit too.
  25. Chad Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244141732753#c7824264171484480217'> June 4, 2009 at 1:55 PM
  26. 13:23 rx'd
  27. VD Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244142235407#c3137531842943094371'> June 4, 2009 at 2:03 PM
  28. turns out I still feel like crap. maybe tomorrow. Oh well.
  29. Steve Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244143180120#c997321272148638192'> June 4, 2009 at 2:19 PM
  30. Did the CFO WOD, then hung around to run with Linds-

    AMRAP in 15 minutes
    100 meter sprint
    7 Weighted Pullups-weighted vest

    8 rounds plus run and we kept the vests on for the runs.
  31. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244143488733#c9133633114641917327'> June 4, 2009 at 2:24 PM
  32. I had to scale my kb swings to the smallest one so started at 13-4 on thosen and did lunges rx'd w/ 35 #s at 10-1 - lost count on my lunges with my kbs sooo basically I think I did too many lunges at some point! My buns are burnin! 9:55 - awesome work nooners! - allison c :)
  33. Addi Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244151308347#c6946132493617672422'> June 4, 2009 at 4:35 PM
  34. Yesterday's epic junk food binge did NOT help my recovery from the last few days' workouts, surprisingly enough. Thought I'd make it in today, but my body says NO.
  35. Jenni Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244156109865#c582610019193910051'> June 4, 2009 at 5:55 PM
  36. 11 something. Scaled. Blah, this was my first day back after a week of the flu and laziness. What an awful day to come back to. My butt is hurtin!
  37. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244159409442#c7439260377386295183'> June 4, 2009 at 6:50 PM
  38. butt cramps! hahahaha...i finished 11:34 (?) Rx'd....
  39. linds Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244163115104#c146719546420648713'> June 4, 2009 at 7:51 PM
  40. 140x3 on front squats
    8 rounds plus one run with a 20lb vest on for pullups and the run
    Good job Steve!
  41. Cari Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244163263885#c5426623304587069364'> June 4, 2009 at 7:54 PM
  42. Scaled to 1 pood swings and rx'd for lunges, 12:31; it's great to be back! Lots of people at 5:30; great job to everyone!
  43. Jen S. Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244167532600#c6709966794532765635'> June 4, 2009 at 9:05 PM
  44. 8:43 Rx'd- the lunges hurt more than the swings. Good work 4:30!
  45. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244167917244#c8007145085612581205'> June 4, 2009 at 9:11 PM
  46. RX'd 9:54, my swings went to sh*t when I got to 5 but better than normal. Joe, thanks for the extra instruction before the WOD it helped me a lot. Nice job 5:30, nice turn out too.
  47. Mark Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244170284609#c7246215692240086621'> June 4, 2009 at 9:51 PM
  48. 230 x 3 front squats. Then I did the CFO workout with the 5:30 group. Rx'd in 6:28. Tried to catch up with Brandon there at the end but missed by a second. Great work 5:30!!
  49. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244170298057#c1931892000583243089'> June 4, 2009 at 9:51 PM
  50. 5:30 was bangin' today! I stuck around after doing the awesome CFO workout, to watch Kyle crush the heavy thruster, CTB pullup workout... nice to see a big turnout today! :-)

    As RX'd 6:27

    BrandonB
  51. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244170512706#c9123491495870868389'> June 4, 2009 at 9:55 PM
  52. Ben pretty sure you got 8:54 because I got 8:55 and I was 1 second behind you!
  53. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090604.html?showComment=1244173303064#c2838649750410027565'> June 4, 2009 at 10:41 PM
  54. Did the CFO WOD 7:24 RX'D
    this one wasnt near as hard as i thought it was going to be. I kinda coasted in the beginning rounds which i regret but i thought i was going to burn out. I didnt ha! good turn out at 5:30 today its awesome working out with so many pple :-)
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