Tuesday 100413

Ricky Frausto Filed Under:

WOD
For time:
Count the number of jumps it takes you to cover 150 feet (50 yards)

Using that number for your reps, immediately begin the following sequence of exercises for three rounds:

DB Walking Lunges, 40#/25#
Kettle Bell Swings, 2 pood/1.5 pood
DB Squat Cleans, 40#/25#
Kettle Bell Sumo Dead-lift High Pull, 2 pood/1.5 pood

When the time starts, it does not stop until you have completed the entire workout. This means that upon finishing your last broad jump, the walking lunges begin immediately.

Post broad jump number (reps) and time to comments.






















Lynn C. and her fiance Mike have just recently become a part of the CFO family. Be sure to say hi, shake hands, and make them feel right at home.

14 Responses to "Tuesday 100413"

1. Stacie Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271161479184#c3424598913373820602'> April 13, 2010 at 7:24 AM
2. HAPPY BIRTHDAY LAUREN!!! Have an awesome day girl!!!
3. Shelley Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271163002489#c6358741326965885991'> April 13, 2010 at 7:50 AM
4. Came in today at 6:00.
   
   20:43 Rx'd at 21 reps. This was a tough one. DB squat cleans sucked the most. I'm not sore (yet) from all the back squats last night, but I'm sure I'll be feeling it tomorrow.
   
   Great job everyone!
5. Eric C Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271167606147#c3842805980826375005'> April 13, 2010 at 9:06 AM
6. 20:03 Rx'd. Took 18 Jumps to get the 50 yards.
   
   This was a lot harder than I thought it was going to be!
   
   Felt like a rest day WOD with most of the usual 6 am suspects missing. Good job to the Elite 8 that showed up!
7. Gina Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271167843816#c6358937410934819986'> April 13, 2010 at 9:10 AM
8. This was tough. Not being a good jumper, it took 27 jumps to get 50 yards.
   
   I finished 1 full round and everything but 10 DB cleans and the 27 SDHP's of the second round.
   
   Started with 1.5 KB and 25lb DB's, but switched to 1 pood and 20 lbs.
9. paul Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271176028581#c5763271073939989002'> April 13, 2010 at 11:27 AM
10. I knew right away that this would be brutal. I hated to skip it, but I don't think my shoulders could've handled it today.
11. Blog on Life Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271180761506#c1465343790410429035'> April 13, 2010 at 12:46 PM
12. Overslept my alarm. Am very upset about it! Going to 24 to do this :o(
13. Paula Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271186108485#c4414197405199603568'> April 13, 2010 at 2:15 PM
14. Holy Crap! Like everyone has said, this was a lot tougher than it looks for sure!
    
    DNF- had 24 jumps...started rx'd, but dropped down to 20# on lunges, and 1 pood, but kept 25# on cleans.
    Had 3 cleans and the 24 SDHP left in 3 rd when time was called!
    
    Great work 5am!!! A lot of sweatin' going on today!
15. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271194950593#c6444047567644982389'> April 13, 2010 at 4:42 PM
16. Happy 16th Birthday Lauren! what kind of countdown are we going to have on the whiteboard now?!??!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271203850214#c7219823731068803426'> April 13, 2010 at 7:10 PM
18. Long ass metcon....
    
    Angie variation with a run...
    
    5 min running clock... Every time the clock beeps stop what you're doing and complete a 450m Run
    
    Between runs work through the following
    100 Jumping CTB Pull Ups (Wrist 2 inches above Bar)
    100 Push Ups
    100 Sit Ups
    100 Squats
    - Angie - 28:15
    - Justin - 24:50... The box for pull ups was set really low and were tough after about 25.... Push ups were hard as always
19. Unknown Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271205680473#c4175678093484801773'> April 13, 2010 at 7:41 PM
20. Made up the first WOD from sunday:
    
    3 mins of squat clean to overhead @ 185 = 9 reps. pretty disappointed with this.
    30 sec rest
    3 mins of burpee pullups = 31. the bar was lower for me than would have been ideal- probably contributing to at least 5-6 additional reps
    
    going to make up the AMRAP HSPU wod #2 tomorrow- did a couplet with my gym here of 1 arm hang power cleans and pushups since my pushups need a bit of work.
21. ZachR Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271207924539#c4632808661779917721'> April 13, 2010 at 8:18 PM
22. 23:14 scaled
    
    20 jumps
    
    I used 30# DB for the lunges and cleans, a 1 pd KB for swings and a 1.5 pd KB for SDHP.
    
    This WOD was tough physically and mentally but I managed to push through and finish. Everyone at 4:30 worked really hard today.
23. BigD Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271215485958#c8275646444608514901'> April 13, 2010 at 10:24 PM
24. Holy crap this was a long one! Came in at noon due to work sched. for the week. Went RX'd. Was 18 SDHPs shy of finishing when time was called. As always, the ones that look easy on paper kill ya!
25. Unknown Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271252921848#c3856251031601369395'> April 14, 2010 at 8:48 AM
26. 16 Jumps and finished in 15:55 rx'd. Very, very tough. That 2 pood was heavy...
27. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/04/tuesday-100413.html?showComment=1271256075593#c5311349510143674347'> April 14, 2010 at 9:41 AM
28. Did this one scaled and finished in 24:46.
    Jumps 22
    Did 25# for lunges, 1 pood for swings and sdhp, and 20# for DB squat cleans.