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Tuesday 090811

Ricky Frausto Filed Under:
THIS JUST IN.................... Jon and I will be in the gym until about 4:30 this afternoon for a one on one. If there is anyone who would like to get their affiliate workout in but can't make it to noon class, we will be holding open gym from 1 until 3:30 PM. If at all possible, try and get in here by 3, as the doors to the gym will close at approximately 3:30 PM. I hope this helps.

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.
















Scaling pushups with the use of a band and a rack.
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Remember that all night classes are cancelled this evening due to the celebration of our One year anniversary cookout. Please join us as we have a little fun and food to enjoy the gyms first year in business.

Here is another way to get out to Chris's house using only I-680. Click Here. Here is also some directions that Chris typed up as well as instructions as to what to do once you get to his house. Click Here (it is in .docx so you would need to have the current edition of Microsoft Word to open it).


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15 Responses to "Tuesday 090811"

  1. Courtney Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249992109877#c1613277434875859819'> August 11, 2009 at 7:01 AM
  2. FRCF WOD scaled w/ a 12# ball. Finished in 9:40 thanks to everyone yelling for me, I know I would have broken up the last set of lunges and ball slams if it wasn't for you guys. Now time for a little ice before I go to work.

    Way to kill it today 6am group.
  3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249992343411#c5923656273859580351'> August 11, 2009 at 7:05 AM
  4. 29 ball slams (20# ball)
    29 lunges
    29 situps
    29 lunges
    29 situps
    29 lunges
    29 ball slams

    Finished in 5:24; Great job 6 a.m.!!

    Shelley
  5. BC Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249993644471#c2178348681788884447'> August 11, 2009 at 7:27 AM
  6. FRCF, 6:20 rx'd, quads burn.
  7. GregP Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249996146394#c909621837997374393'> August 11, 2009 at 8:09 AM
  8. Great Job 6am. 6:42 rx'd, I think. Nice to say rx'd now and then.
  9. Gina Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249996629426#c3947122387975381373'> August 11, 2009 at 8:17 AM
  10. Nice job everyone today! That was a quick, but tough one. I am sure my legs will be yelling at me all day. I used a 16 lb ball because there were no more 20's left. Finished in 7:14.
  11. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249998637666#c1375179050417277197'> August 11, 2009 at 8:50 AM
  12. HAPPY ANNIVERSARY CROSSFIT OMAHA!!
    Joe, Ricky, Kylie, Jon & Amanda. You guys make CrossFit Omaha what it is. It has grown into this awesome community of amazing crossfitters & good friends. Ricky I am so proud of all your accomplishments. Keep up the hard work. Here's to many more years!
  13. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1249999130157#c8639024433717660219'> August 11, 2009 at 8:58 AM
  14. Since evening classes are cancelled and I'm sore as crap from Barbara yesterday, I wanted something that wasn't going to murder myself. I did a workout on the road, 250 jumping jacks for time. My affiliate was a rest day, but I hate resting during the week!

    Congrats on one year guys!
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250001038937#c3475093778182678508'> August 11, 2009 at 9:30 AM
  16. 4:53 this morning. It was rough on the legs!
    Great way to finish it out guys! Nice work.

    Thanks and congratulations to CrossFit Omaha. We all owe you a lot.
  17. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250015071185#c1879659129288563878'> August 11, 2009 at 1:24 PM
  18. Having a bad week this week :( oh well - keep on smiling right? :) Came in at noon...I think I ate too close to the w.o.d. bc I felt like i was going to puke before we even started and it got continually worse...especially at the burpees. DNF, though 21:02 was my time.

    YAY Crossfit Omaha! You guys have really changed my life this past year...thank you :)
  19. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250016358307#c2867457644096009712'> August 11, 2009 at 1:45 PM
  20. Noon workout today...13:47 rx'd

    I knew I wasn't going to be able to do the pushups or the burpees without breaking them up so I just did all the reps from the beginning. Burpees were the toughest for me. Good work today nooners.
  21. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250017696048#c4414247510244274853'> August 11, 2009 at 2:08 PM
  22. Noon was fun today! - Although I didn't think so at first with 50 wall balls, but it was all down hill from there... 18:44 for time rx'd :)

    Stayed after "trying" muscle ups - I definately will need much, much, much more practice and strength for those bad boys! Lindsay you will get them this week I predict - like tomorrow! :) Fo-Sho!

    I am getting pumped for tonight! Can't wait to hang with all the CFO friends!

    Congrats on the 1 year guys! Crossfit has become a major stepping stone in my fitness level, health, and a new way of life! You guys are amazing! Thanks so much for all the support and making Crossfit Omaha what it is - a super scary athletic family!!!! :) and more!
  23. paul Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250018356701#c7758158944138365692'> August 11, 2009 at 2:19 PM
  24. front range wod: 5:54. just what i needed today.
  25. Michael Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250023482605#c5134190807615008305'> August 11, 2009 at 3:44 PM
  26. Made up my own WOD this morning...

    5 rounds for time:
    5 squat clean thruster to back squat to shoulder press complexes (75#)
    10 burpees

    12:45 (with way too much time resting)

    Can't make it to the dinner like I hoped. Have fun everybody -- and kudos on the anniversary!
  27. Brandon Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250025209644#c3398884112955177114'> August 11, 2009 at 4:13 PM
  28. Came in around 3pm today and did "Jackie". I didn't really push super hard on this one... I was alone with no music. hahaha

    As RX'd = 8:35

    BrandonB
  29. BigD Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090811.html?showComment=1250033797742#c5183322316031629131'> August 11, 2009 at 6:36 PM
  30. FRCF this morning with the 29's. Glad it wasn't someone's 40th birthday out there. RX'd at 7:53 or 7:58, I forget. Great job 6AMers! And I too am glad Cross Fit is around. Wouldn't want to train anywhere else!
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