WOD
For time:
Walking Lunges, 25 steps
20 Pull-ups
50 Box Jumps, 20 inch box
20 Double-unders
25 Ring Dips
20 Knees to Elbows
30 Kettle Bell Swings, 2/1.5 pood
30 Situps
20 DB Hang Squat Cleans, 35/20 pound dumbbells
25 DB RDL's, 50/35 pound dumbbells
30 Wall Balls, 20/14 pound ball
3 Rope Climbs
25 minute cut-off is in full effect.
Post time to comments.
Found this picture of our good ol' pal the Professor on CrossFit St Louis' website.
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Saturday classes at 8 and 9AM are almost closed off. The following people are the only athletes allowed during those time slots once they fill up. If you miss two weekends in a row, your spot will be opened up to someone from the gym who wants it.
8AM Athletes
1. Jeff Shannon 13. Karen Wattier
2. Jen Shannon 14. Angela Lefler
3. Crystal Frausto 15. Hannah Lefler
4. Paul Antoniak 16. Zach Ries
5. Josh Kahrs 17. Shelley Buchholz
6. Addi Kahrs 18. Greg Petersen
7. Jason Agnew 19. Courtney Scott
8. Andrew Sebastian 20. Nick Patrick
9. Brian Christiansen 21. Megan Guthmiller
10. Jess Foster 22. Irvin Wattier
11. Zack Johnson 23. Ben Mason
11. Zack Johnson 23. Ben Mason
12. Dave LeClaire 24.
9AM Athletes
1. Gina Petersen 13. Mark Petersen
2. Angela Thomas 14. Dustin Tovar
3. Jen Thomas 15. Reba Wattier
4. Paula Miller 16. Gary Muhs
5. Kelli Lambert 17. Scott Wattenhofer
6. Brian Hilgenfeld 18. Rich Hood
7. Cari McClannahan 19. Stacie Tovar
8. Paul Audi 20. Joe Calderon
9. Danielle Baker 21. Nicole McCleod
10. Courtney Bright 22. Lindsey Herrera
11. Greg O'Kief 23. Steve Filips
12. Greg Morales 24. Jake Hinkle
12. Greg Morales 24. Jake Hinkle
I decided to open up a few more spots at 8AM which opened up some more slots at 9AM. This is it though. Once 8AM and 9AM are filled, there will not be anyone else allowed into these class times. If you can't commit to a time slot and the classes become full, I am sorry but there won't be enough room. Thanks for understanding.
There are no spots available for either 8AM or 9AM class. Once filled, the only way to get in is to take the place of someone already in, most likely by switching with them or checking to see if anyone is going to be out of town.
There are no spots available for either 8AM or 9AM class. Once filled, the only way to get in is to take the place of someone already in, most likely by switching with them or checking to see if anyone is going to be out of town.
Ten AM will remain a class for team-based workouts. No one is allowed to do their own thing at 10AM. Eleven AM is for 1-on-1s and people trying out CrossFit Omaha for the first time. The gym closes at noon. Thanks for your understanding and I hope that with the addition of 9AM, quality returns and everyone gets the attention they deserve.
Post thoughts, if any, to comments.
Nick
I DNF this one. I had 2 rope climbs left. This was my first attempt at rope climbs so I very surprised I even got one. Thanks for everyone's help on the climb.
Great job 6am peeps and Happy BDay Angela!!! :u)
Nick, I hope your hamstring problem isn't anything serious!
I have a feeling there will be another photo-op of me damn near passed out after today's WO!
Gary Muhs
I, however, will not be celebrating after DNFing post Wall Balls.
I think I look WAY worse than Paul after this morning....hands are shaking while I'm typing! (exaggerating but you get my point....ouch) ;-)
Thanks for all the support, 6amers, wouldn't get near as far without it.
Brian
Happy birthday Ang!
Scaled pullups to 2 purple bands, box jumps to 30 and all jumping ring dips. Had 10 wall balls and rope climbs to go at time. Great job to everyone; really looking forward to resting tomorrow!
hands felt like they were gonna rip out of the sockets this morn...good 1 to come back from a long wkend break 2 do...unbroken sets until ring dips, did sets of 5, then pretty much broke up everything from that point forward except situps...
i'll take a 9am spot if there is 1 left...
Way to work 6amers!!!
Shelley
I felt pretty good until the dips. I was doing one at a time for the last 10 almost. I was playing catch-up with Greg Mo and Eric from there on. And who would have thought that RDL's were gonna be so hard!?! Ha.
Great work this morning. Nice job Jess on the rope climbs.
And thanks.
Happy birthday Angela! Nice work everyone this morning. That was a tough one! Tomorrow I will be taking the rest day and enjoying my extra hour and a half of sleep!
Looking forward to this one.. and to throwing a fit during ring dips...
I go to Vegas and have fun and feel good. Then I come home, get the shakes and almost throw up (after today's WOD). Isn't it supposed to be the other way around?
I was haul'n ass until the damn KB swings. Damn you 2 pood!!!!!!!
Huge noon class today with tons of effort! great job, guys!
Walking lunges...didn't break up
Pullups...didn't break up
Box Jumps...stopped 1x RESET ONLY
Ring Dips....25 rxd worked in w/3 other ppl
KB Swings....back killer...broke up
Situps...didn't break up
Squat Cleans..didn't break up, but not too fast
RDL...reset 1X loved the work on these
Wall Balls...do you have to ask?!?! When my hands are that slick with sweat, there is NO hanging on to that stupid ball. I definitely must wear gloves.
Rope Climb..touched top of rope first time, got yelled at...touched top of ceiling last two climbs ;)
18:27
Looking forward to practice tonight....;) Happy birthday Angela and good luck Paul with your new sport!!!
-Jake
Holy Crap there was alot going on in that fun little wod!
Nick
Nick
Scaled the ring dips - 5 kipping, the rest jumping. These have gotten a lot harder... need to practice.
I just felt WEAK the whole time - realized today that my less-than-stellar eating habits this summer are catching up with me. Time to rein it in again. :(
Awesome job 6:30! Nice job Fred from Atlanta.
Nick--really sorry to hear about your hamstring! I hope it doesn't hold you back for long. Give it enough rest, and I'm sure when you get back in you'll tear sh!t up as always.
Wore shorts and do not have rope burn, who would have known :)
Everyone at 4:30 kicked butt today!