Friday 100604

Ricky Frausto Filed Under:

WOD
AMRAP "Kelly"
20 minutes of:
400 meter run
30 Box Jumps, 24 inch box
30 Wall Balls, 20#/14#

See if you can get 5 rounds completed.....................

Post rounds and fractions of rounds completed to comments/LogWod.

CrossFit Games competitors: Rest Day
















Nick, Marcus, Lindsey, and Jake enjoying some clock free work on the pull up bar.

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Next small group strength training session starts June 22nd. There is both a 3:30PM group and a 7:30PM group. Spots are limited so act fast. Registration begins Saturday night when Sunday's post goes live. There will also be live links on my training blog.

Let me know if you have any questions.

5 Responses to "Friday 100604"

1. Shelley Says: http://crossfitomaha.blogspot.com/2010/06/friday-100604.html?showComment=1275659046645#c191420150130942045'> June 4, 2010 at 8:44 AM
2. 3 rounds plus 2 wall balls Rx'd.
   
   I'm disappointed in my performance. I don't know what my problem was; I never got into a rhythm with box jumps (extra 4 inches didn't help), but that doesn't account for everything.
   
   Small 5 a.m. class but everyone worked hard.
   
   Good luck Kevin with your triathlon training!
3. Eric C Says: http://crossfitomaha.blogspot.com/2010/06/friday-100604.html?showComment=1275661143917#c6355481691897994867'> June 4, 2010 at 9:19 AM
4. This was the last workout I get to do with my nose neighbor. Kind of sad...
   
   4 Rounds + 200m run. Bah-Rutal.
   
   The Stash Bash is tonight at Ameristar. Should be good times!
5. Hilg Says: http://crossfitomaha.blogspot.com/2010/06/friday-100604.html?showComment=1275677717978#c1198366044363388468'> June 4, 2010 at 1:55 PM
6. I'm with ya Pete...sub-par performance! Walked most of the 3rd run and only made 2 rounds plus all the box jumps on 3rd. rested a couple minutes and finished up the 3rd round after time closed.
   
   Oh yeah, and used a 22 in box.
   
   Gotta say.....glad you're loosing the stash Eric....CHEEZY! ;-)
7. Unknown Says: http://crossfitomaha.blogspot.com/2010/06/friday-100604.html?showComment=1275684269238#c8279201330494410639'> June 4, 2010 at 3:44 PM
8. Day two... Secondary Olympic Strength work + metcon
   
   Snatch Grip Push Press - Just a moderate weight for 3's
   - 110, 154, 175, 195
   Elevated Clean Pulls 3X2, 3X1 (110%)
   * Stacked up bumpers to about 8"
   - 154, 220, 265
   - 285, 295X2X1
   
   Metcon: Used a little variation from Crossfit FB
   7 Tire Flips (500#)
   Full Gasser (53 yds X4)
   15 Pull Ups
   3RDS - Just keeping the same pace with 90 secs between RDS
   1st- 1:55
   2nd- 1:58
   3rd- 1:55
9. ZachR Says: http://crossfitomaha.blogspot.com/2010/06/friday-100604.html?showComment=1275694148137#c2222861996303952052'> June 4, 2010 at 6:29 PM
10. 3 rounds + 16 Box Jumps
    
    My goal was 3 rounds plus the 4th round so I was very happy with this. I am not a fan of "Kelly"