Wednesday 100616

Ricky Frausto Filed Under:

WOD
AMRAP in 12 minutes of:
10 Chest to Bar Pull ups
15 Double Unders
25 Air Squats

There are 50 reps per round. Your score is total reps divided by 50. For example, if I complete 473 reps. My score would be 473/50 = 9.46.

Post score to comments/LogWod.

CrossFit Games competitors: Rest Day










Check out the HQ pub on our affiliate team.

Affiliate Epic Match up 1: Omaha and Northwest

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June 27th, mark the date. Kyle and Macy Kasperbauer and Macy's parents will be having the gym out to their place for a huge BBQ. All meat and vegetables will be supplied along with water and Gatorade. Feel free to BYOB and/or sides of your choice but it is not required.

Macy's parents live near water and want to encourage everyone to bring their swimsuits. The affiliate team will also be doing a workout on the sand so that should be fun to watch. Your whole family is invited and EXPECTED to come. Don't make an excuse, come enjoy some free food and camaraderie.

Remember, Sunday, June 27th. There will be a mass email going out so be on the lookout. We'll also ask that people RSVP. Thanks and we look forward to your attendance.

7 Responses to "Wednesday 100616"

1. Eric C Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276696128901#c3897159480093593933'> June 16, 2010 at 8:48 AM
2. Nice article in the Games section guys (and girls)! Boy, someone is stirring the pot! (makes for good tv)
   
   Good stuff!
   
   301 reps this morning = 6.02 Rx'd
   
   Nice job morning monsters!
3. Erica Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276696218383#c1855927463023036972'> June 16, 2010 at 8:50 AM
4. Ooo this workout looks fun! Hopefully I can make it back from Lincoln for it! I will be in Cali for the BBQ so can't make it :(
5. GregP Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276696628012#c4378632817156705929'> June 16, 2010 at 8:57 AM
6. Great to hit a 6am class. I have been going to the Basic Barbell at 3:30 and have not been going at 6am much.
   
   I have learned a lot in the short time so far in the Barbell class. If anyone is interested in improving their basic lifts, this is the time/place to do it. FIND a way to fit it in your schedule.
   
   210 reps 4.2, I got all but the first set of DU's in a row and all but the last set of squats in a row. I haven't done many pullups since the first of May so I was a little concerned. I only had to redo a few of the CTB pull-ups. 1st set all 10, then sets of five, and finally 4,3,3.
   
   Great at 6am !!
7. Anonymous Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276722663850#c2459654817352854491'> June 16, 2010 at 4:11 PM
8. Little off on my scheduling since my mom has her first cancer treatment appt tomorrow so I switched my max day to today so I can have tomorrow off to travel...
   
   Snatch... Just felt off...
   Hit 208 before missing 213
   Clean and Jerk
   Got up to 257 and missed 262 :(
   Front Squat (RSP)
   225# 4X2
   
   CFO WOD - Was pinched for time so just sprinted through 5RDS as fast as possible
   10 CTB Pull Ups
   15 DU's
   25 Squats
   5RDS - 4:50
9. BigD Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276747356483#c3193095129353867184'> June 16, 2010 at 11:02 PM
10. Looking forward to making this one up tomorrow. I second what GregP said above. The strength classes are worth it! With corrected form, I am seeing improvements and feeling better. Well worth the time and money!
    Tonight's class was a blast. We were in teams of two doing 5-4-3-2-1 going from squat to bench to deadlifts. We used 1.5x our bodyweight on squats, .75x our bodyweight on bench, and 2x our bodyweight on DLs. 1st person does squat(5 reps), second person does squat, first person does bench(5 reps), second person benches, first person DLs (5 reps),second person DLs, back to squats (4 reps)ect...
    Chad Cox kicked ass as my partner. We had the weight changes down to a science. Team BC/Josh pulled ahead of us on the last set (should've kept my eye on you guys!). Most important part, we all did the lifts with good form under the watchful eyes of Ricky and Jimbo. Good times!
11. Kat Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276781187383#c2752916782138570389'> June 17, 2010 at 8:26 AM
12. 250 reps rx'd = 5 points
13. Shelley Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100616.html?showComment=1276873144865#c1640460982305445972'> June 18, 2010 at 9:59 AM
14. Did "Linda":
    
    5-4-3-2-1 of
    
    backsquats
    bench
    DL
    
    Did 191# on squat, 125# on bench and 230# on DL.
    
    I was able to get all reps on bench so I was happy with that as I missed 125# at 3x5 on Friday.
    
    The squat and DL felt good; resetting before each DL is slower, but it forces me to not round out my back as much.
    
    Good work Ryan!