Wednesday 091202

Ricky Frausto Filed Under:

WOD
Heavy "Elizabeth"
15-12-9 reps for time of:
Full Cleans @ 165#/110#
Weighted Ring Dips @ 30#/10# (no kipping)

You can scale ring dips by going un-weighted. If you do not have un-weighted ring dips, you will scale doing pushups with a narrow hand placement and elbows touching your sides at the bottom of the movement. Ladies can get to ten pounds by attaching to themselves two 5 pound plates with a band.

Post time to comments.









Tall Snatch

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This weekend's fundraising event will take place during normal class times at 8AM, 9AM, and 10AM. Because of this, I would encourage all of you to make sure you arrive about 5 to 10 minutes early. I also need everyone that plans on working out to sign up for their respective classes.

Because there is a lot of room that is going to be taken up, I need to know who all is going to be there for space and equipment use.

If you have not already taken a look at the workout, I would encourage you to do so. There will be a cut-off time for this workout due to normal class times so it would be a good idea to start thinking about how you will need to scale weights and/or reps if need be.

9 Responses to "Wednesday 091202"

1. Shelley Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259760782548#c7138283374882800816'> December 2, 2009 at 7:33 AM
2. Finished in 13:33; went Rx'd on cleans but used tan band to do ring dips. Broke ring dips up in half each of first 2 rounds and then did last round with no break.
   
   Great job 6 a.m. crew!! Kudos to Greg M for smokin' this WOD.
3. paul Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259761575239#c751027644928640549'> December 2, 2009 at 7:46 AM
4. Seriously--well done, Greg! And way to suffer through it, 6am!
   
   Dips were no joke for me. Did the first 15 with the 30# DB, but it took forever, so i switched to strict ring dips with no weight for the 12 and 9 sets. Still didn't make the cutoff--probably finished around 18.
5. Greg MO Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259765065394#c8605078205604199421'> December 2, 2009 at 8:44 AM
6. Thanks guys! I'm jus tryna get strong like u guys!
   
   10:03 rxd
   Cleans were heavy but managed all of em prety much unbroken, dips were tuff, got 3 in a row for the 1st set then it was sets of 1 wit little rest in between the rest of the way...
   
   Way to work 6amers!!!
7. Gina Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259766540139#c3199024718337394664'> December 2, 2009 at 9:09 AM
8. Finished this WOD in 13:04, using 87#. Did push ups instead of dips.
   
   Great job everyone at 6am!
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259791145784#c6729313615934169068'> December 2, 2009 at 3:59 PM
10. Ok my quads feel like noodles from the baseline#3 wod (10th round when time was called) and yesterdays 50 WALLBALLS....now cleans! I think Ivan the Terrible returned from Texas this week!
    
    See everyone at 530 and look for updates on CrossFit Omaha Apparel coming SOON.........
11. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259800844679#c6113215381508860542'> December 2, 2009 at 6:40 PM
12. Wow! Made up basline 3 Monday... and then heavy cleans today! Geesh!
    Scaled! Cleans to 99#, and used tan band for dips.
    big DNF, finished all round 12 (cleans n dips), would have been starting 9 cleans when time called. Man they were heavy!!!! NO JOKE!!!
    
    Great effort 4:30 :)
13. Paula Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259804490365#c2252256865409244490'> December 2, 2009 at 7:41 PM
14. Cleans definitely felt heavy- scaled to 99#.
    Also scaled to pushups. Finished with 1 sec. to spare...pretty pumped about that! There was some serious weight cleaned today! Great job 4:30!!!
    
    HAPPY BIRTHDAY RITA!!!! Great job today!!
15. BC Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259812288443#c7920084809124483047'> December 2, 2009 at 9:51 PM
16. Of all the lifts we do cleans are definitely my favorite, but holy hell man! DNF - I made it through 1 full round plus 8 cleans in round 2, cleans were Rx'd and dips were unweighted. My 1RM is only 191 so I knew I could do 164 but I also knew it would be slow going. The round of 15 wasn't horrible, but during the round of 12 my back started spasming and I basically had to take 'em on 1 at time. It sucked but I still enjoyed it.
    
    To echo Reba's comment, big BIG news about new apparel coming very soon...like in the next day or 2. Keep your eyes and ears open.
17. Gdawg Says: http://crossfitomaha.blogspot.com/2009/12/wednesday-091202.html?showComment=1259814352006#c8630403880497609572'> December 2, 2009 at 10:25 PM
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