Monday 100322

Ricky Frausto Filed Under:

WOD
For time:
300 Double Unders

Substitute 300 no push up burpees or 2400 single unders. There is a 10 minute cut-off.

followed by,

For time:
1.3 Mile Run carrying DB (30#/20#)

There is a 20 minute cut-off for this run.

Post time for both workouts to comments.











(photo courtesy of Ken Pishna and MMA Weekly)

CrossFit Omaha would like to send out a big congratulations to our very own Jason Brilz who won his fight (unanimous) in last night's UFC card against Eric Schafer. Jason is now 3 - 1 in the big show and primed for bigger and better things with the promotion. Great job Jason, we are all very proud of you.

12 Responses to "Monday 100322"

1. Addi Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269250516452#c7736114592854647689'> March 22, 2010 at 4:35 AM
2. Congrats, Brilz!
3. Paula Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269259530401#c4823754263028859708'> March 22, 2010 at 7:05 AM
4. Only did 77 DU's- its definitely a work in progress.
   Ankle still a little tender, so did a 3k row instead of run. Finished in 14:35. There was only me and the Fisher's at 5am then Greg Mo and Eric who killing sat. team affiliate tryouts! Good luck guys!!
   
   Randy and Chris- Great job on the run!!!
5. Greg MO Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269266943166#c5680900209454968994'> March 22, 2010 at 9:09 AM
6. Dr. Clements and I came in at 5 am this morn and knocked out Saturday's extra credit & WODs...
   
   3xHSPUs + 4 muscle ups= 3.5 xtra credit pts
   300 DUs= 8:22
   Press=154# + DL=484#(PR) = 638 total
   couplet= 9:22
   
   We'll b in again at 5am 2moro & give the Sunday WODs a try...
7. Greg MO Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269267002265#c7484375111830419228'> March 22, 2010 at 9:10 AM
8. Ur a beast Brilzy!!!
9. Gdawg Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269268468773#c7896408633786375473'> March 22, 2010 at 9:34 AM
10. CONGRATS JASON! SWEEEET PIC! GOOOD LUCK ERIC & GREG with tomorrows workouts!!!!
    
    Megan
11. Steve Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269288486993#c4104936996147309196'> March 22, 2010 at 3:08 PM
12. Congrats, Brilz.
    
    And big thanks to all those that worked this weekend, volunteered to count or just came out for support.
13. Eric C Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269290022509#c5194655328307657273'> March 22, 2010 at 3:33 PM
14. Sweet picture! I don't know Jason Brilz, if I meet him, I'm definitely going to try to make friends!
    
    Saturday's team WOD.
    DU's = 6:12
    DL = 320.5 *PR Pushpress = 132 total = 452.5
    Couplet = 12:09
    
    That was fun! But I'm REALLY worried about tomorrow's.....
    
    Nice job on the deadlift PR Greg MO! Good working with you today.
15. Becky Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269300292926#c2573557789546317036'> March 22, 2010 at 6:24 PM
16. Congrats Jason!
    Did the DU's in 9:07 and the run with 20# in 14:54. Taking 2 weeks off, definitely didn't help the lungs tonight. But great job 4:30!
17. Shelley Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269301290367#c9071434425807237527'> March 22, 2010 at 6:41 PM
18. Congrats Jason!
19. Anonymous Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269306765794#c6442906764835564120'> March 22, 2010 at 8:12 PM
20. Lift + 1 Today
    
    Snatch (87-93%) MAX - 225
    194 (Made), 204 (Missed then Made), 209 (Missed then Made)
    Snatch Pulls - 100-110% 4X1
    223, 228, 233, 238
    Back Squat (Still Terrible)
    225X3, 255X3, 286XMAX (5 Reps)
    Pull Ups - 5 Rep Max (No Pauses between reps) - 22,33,44,
    SS w/
    GH Sit Ups 3X15
    
    2 HOURS REST
    
    300m Row
    20 Swings (55#)
    5 HSPUs
    ** Rounds in 15 mins **
    - Felt slow on the row/swings and weak on the HSPUs
    5 1/3 RDS + 5 Swings
21. paul Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269307434494#c4970489178305521464'> March 22, 2010 at 8:23 PM
22. Awesome DL, Greg Mo!
23. Mark Says: http://crossfitomaha.blogspot.com/2010/03/monday-100322.html?showComment=1269313537858#c1198830729648189135'> March 22, 2010 at 10:05 PM
24. 300 DUs in 7:21
    1.3 mile run in 13:44
    
    The run was terrible but I made it through so I am happy.