Sunday 090802

Ricky Frausto Filed Under:

WOD

In line with the month of August, here is an awesome workout courtesy of CrossFit West Santa Cruz that is gnarly.

5 rounds for time of:

1 Rope Climb

2 Power Cleans @ 215/145

3 Box Jumps @ 40"/33"

4 Handstand Pushups

100 meter row

Percentage range for power cleans is - 85 to 90%

or if you can't make it to the gym, how about this cookie:

3 rounds of:

Invisible, Running Fran

21-15-9 reps for time:

400 meter run

Air Squats

Pushups

Post time to comments. (DEBORAH POST AND I HAVE TO BE AT THE GYM AT 3PM FOR CLEANING SO IF YOU WOULD LIKE TO GIVE THIS WOD A WHIRL, YOU ARE MORE THAN WELCOME TO STOP BY)

B.J. Donohoe

___________________________

Don't forget the One Year Anniversary Cookout on Tuesday, August 11th. Everyone is welcome and encouraged to come. It will be a ton of fun. Food will be provided. BYOB. Come celebrate with us. Sign up in the gym.

4 Responses to "Sunday 090802"

1. paul Says: http://crossfitomaha.blogspot.com/2009/08/sunday-090802.html?showComment=1249215424528#c2988037610079092572'> August 2, 2009 at 7:17 AM
2. 21-15-9
   
   95# thrusters
   pushups
   
   6:26
   
   my shoulders were on fire! but i'm happy b/c that's what i wanted.
3. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/sunday-090802.html?showComment=1249238982602#c3521122160258706309'> August 2, 2009 at 1:49 PM
4. Anyone else going at 3? For this nasty wod? :)
5. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/sunday-090802.html?showComment=1249252151826#c8132367047938279646'> August 2, 2009 at 5:29 PM
6. Okay... I take it back... The wod was not as nasty as I thought it was going to be. Actually, it felt pretty good!
   
   Awesome Sunday funday Angie, Crystal, Deb, Ken, Jess, and Ricky! (and thanks Jake for helping hook our legs around the band hspu's!)
   
   13:00 - rx'd at 85% 82# for cleans, rx'd box jumps, and used band for hspu's! Today was my very first time doing rope climbs and hspu's so I was excited and nervous to attempt them both in this wod- I surprised myself and had lots of fun today!
   
   Thanks Ricky for letting us come in :) it was a treat for a Sunday afterall!
   
   Great work guys!
7. Ken Says: http://crossfitomaha.blogspot.com/2009/08/sunday-090802.html?showComment=1249260844124#c3416596460723059775'> August 2, 2009 at 7:54 PM
8. what a fun workout. i was so focused on the it was not that metabolically intense. of course my time sucked as usual. the scaled box jumped still freaked me out. i almost missed on the first round and every box jump thereafter was an psychologic adventure.
   
   thanks to ricky for opening up the gym on sunday. i really did not want to do another workout with airsquats. great job to everyone who showed up. thanks to jake for spotting the hspu.