Friday 091023

Ricky Frausto Filed Under:

WOD
Clean 72.5%

If you have a 1RM of 225/140, use a set/rep scheme of 3x3. If you have a 1RM of 175 to 225/100 to 140, use a set/rep scheme of 3x4. If your 1RM is below the numbers listed above, work clean technique for the better part of 10 to 15 minutes using any rep scheme desired.

followed by,

Double Under for 2 minutes
Sit-up for 2 minutes
Double Under for 90 seconds
Sit-up for 90 seconds
Double Under for 1 minute
Sit-up for 1 minute
Double Under for 30 seconds
Sit-up for 30 seconds.

Post numbers of sit-ups and double unders to comments.


Zachr and Brilzee tackling Jumping Squats. It was a ladder wod where they did one rep the first minute, two reps the second minute, and so on. I don't remember what minute these two completed but it was over 20. Maybe they'll post to comments what they got.

________________________________

There may be a chance to meet Coach Rip on Saturday night at the evening social. Check back later to see where and what time.

10 Responses to "Friday 091023"

1. Gdawg Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256271169189#c3342560997978524748'> October 22, 2009 at 11:12 PM
2. This comment has been removed by the author.
3. BC Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256302885931#c7702927340866435301'> October 23, 2009 at 8:01 AM
4. Cleans - 125# 3x4, felt good
   
   Metcon - 321 total reps, rx'd. I had Greg Mo on 1 side of me and Jeff Shannon on the other so I had good pace setters, nice job guys.
   
   Great work morning crew!
5. Hilg Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256303382013#c5737087356202568364'> October 23, 2009 at 8:09 AM
6. 132# on Clean
   151 total reps on Metcon. 141 Situps and 10 DUs....singled the rest of the time. Gotta work independently on the DUs.
   
   Anyone interested in tailgating for the Husker game is welcome in the Journal Star lot just north of Q between 9th and 10th street. Tailgating trailer with 2 Red & Black Husker Awning...NE corner of lot.
   
   Go Big Red!
   
   B
7. Anonymous Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256315037536#c4841322441448065355'> October 23, 2009 at 11:23 AM
8. I'm bringing my yoga mat for those situps - lookout ;)
9. Hilg Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256315882410#c774623752675845420'> October 23, 2009 at 11:38 AM
10. You'll need it, Reba. Joe had us in a "downward dog" for warmups today! ;-)
11. paul Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256323786126#c5428971976533450272'> October 23, 2009 at 1:49 PM
12. nice to see the noon crowd for a change. nothing like a leisurely friday afternoon workout!
    
    176x3x3 for cleans, and 494 for the metcon.
13. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256329536242#c9120536053362025405'> October 23, 2009 at 3:25 PM
14. Was good to work on double unders today... can do them every third jump now! :) Was much easier when I kicked my clunky asics off too! Definately not as many reps as I would have liked for, but at least it's progress :) 150
    
    Cleans 77#, worked on technique 3X4
15. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256339613991#c7275377419581215210'> October 23, 2009 at 6:13 PM
16. 109# 3x3 on cleans and 410 on metcon.
    
    Great job 4:30!
17. Eric C Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256343797549#c4993745367608301325'> October 23, 2009 at 7:23 PM
18. Take coach Rip to the Green Onion! Unless he has to talk on Sunday. Oh who cares. ONION! ONION! ONION!
    
    155 clean
    389 metcon.
19. ZachR Says: http://crossfitomaha.blogspot.com/2009/10/friday-091023.html?showComment=1256348385224#c7241877599529033790'> October 23, 2009 at 8:39 PM
20. Cleans - 186# 3x3
    
    Metcon - 476
    
    Situps were tough right from the get go after all the L pullups yesterday. Good work to everyone at 4:30 today.