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Friday 090821

Ricky Frausto Filed Under:

WOD

CrossFit West Santa Cruz will now be the default affiliate WOD followed, should a workout not be posted to your respective affiliate.

Post times, rounds, or weights lifted and thoughts to comments.

Dave Castro from HQ's discusses the issue of technique versus intensity.
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A reminder to everyone that Friday's hours are different from the rest of the week. Although, we have returned to a 4:30/5:30 PM class schedule there is no 6:30 PM class on Friday's. Sorry for any inconvenience.


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12 Responses to "Friday 090821"

  1. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250827381206#c5420148137682547891'> August 20, 2009 at 11:03 PM
  2. Wanted to invite everyone out to Creighton's soccer stadium on Saturday night at 7pm. My hubby is playing in a pre-season game against Creighton - should be fun!
  3. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250827500363#c1024223071682792645'> August 20, 2009 at 11:05 PM
  4. Oh yeah - forgot to mention that i have a couple of free tix if anyone is interested!
  5. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250862741846#c3196900363206856004'> August 21, 2009 at 8:52 AM
  6. Eric C,

    Let me know what you had in mind for a golf/volleyball tournament. My email address is zries08@gmail.com or you can give me a call at 658-0521.
  7. Cari Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250863096943#c3457601337844903923'> August 21, 2009 at 8:58 AM
  8. FRCF - 17:01 ... so many wall balls. Great job 6am!
  9. paul Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250863187174#c477034095349763577'> August 21, 2009 at 8:59 AM
  10. 9:12. quite a burner!
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250863521616#c2059162857066831484'> August 21, 2009 at 9:05 AM
  12. FRCF ~ Finished in 8:27. This was a lung burner!!! Probably not the best idea to do this workout the day before I do a triathlon, but I never said I was smart! Wish me luck....I'm going to need it!


    Nick P
  13. Gina Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250866804294#c5538729745740320310'> August 21, 2009 at 10:00 AM
  14. I thought our workout was tough, till I read MBS at noon. Good luck this afternoon. 17:16 for me this morning, still really slow on the box jumps.
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250876562004#c6067591391079589163'> August 21, 2009 at 12:42 PM
  16. 10 something. I suck at wall-balls and I hate them. And as Joe pointed out we did 100 of them today.
    Great job, once again, 6 am!
  17. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250888695421#c8781001353700923327'> August 21, 2009 at 4:04 PM
  18. Can't make it in today. So I did a modified workout from a Sunday workout Ricky posted...I did 1 burpee, then 10 pushups, 5 rounds. I work too hard for too little pay...eff work!
  19. Paula Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250895680195#c6488952635433775619'> August 21, 2009 at 6:01 PM
  20. I as well couldn't make it in....had to work late. My energy level sucks today... day 5 on Paleo. Lost 5 lbs though!!! Yeah!

    Have a great weekend!!
  21. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250902060672#c1387946266514409310'> August 21, 2009 at 7:47 PM
  22. Night shift had me forgetting it was Friday hours... And I didn't read the blog thoroughly so I DID come in at 6:30 and quickly figured that out! LOL!

    I was able to do CF park city's WOD solo before shop closed! Did 6 rounds using 53# for OHS - 65% of my 1rm. This definately had the nerves in my shoulders saying "noooooooo!" But it felt good to workout! Thanks Joe! :)
    Everybody have a good weekend! Ps... noon class wod looked rough, but different - wish I could have come to that one but that damn job is always ruining things for me! lol! - good work everyone!
  23. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/friday-090821.html?showComment=1250953420478#c2183066917664782160'> August 22, 2009 at 10:03 AM
  24. 800 meter run
    21 Presses (35# DB)
    800 meter run
    21 Push Presses (40# DB)
    800 meter run
    21 Push Jerks (45# DB)

    15:05

    After two straight sub 4 minutes WODs it was good to do something for 15 minutes. Tried to keep my 800s consistent and rested as little as possible during the presses.
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