Wednesday 100825

Ricky Frausto Filed Under:

WOD
3 rounds for time of:
1 Press (110#/77#)
18 Pull ups
3 Push Press (110#/77#)
27 Double Unders
5 Push Jerks (110#/77#)
54 Sit ups

Post time to comments.


Greg Amundson from HQ shows us all three movements.

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Don't forget, Friends and Family Saturday is this weekend from 9am to 11am. Bring everyone of your friends or the family you keep talking to about this awesome thing they should try out. It's free and we are expecting a lot of folks to show up. We'll have the grill going and it is BYOFood to grill and/or share and any adult beverages you'd like to drink.

As a bonus, if anyone you bring signs up Saturday, they get $25 off their introductory 1-on-1's and you get $25 toward your monthly dues.

10 Responses to "Wednesday 100825"

1. Eric C Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282758986242#c2498844129921215925'> August 25, 2010 at 12:56 PM
2. Ricky, I'm assuming you guys are doing a 9 am WOD and a 10 am WOD on Saturday? Then grilling after that? Just checking. I'm trying to get some of my peeps down there!
   
   Todays WOD was fun. 10:54 Rx'd (110#)
3. CrossFit Omaha Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282761056812#c6577117359019459755'> August 25, 2010 at 1:30 PM
4. This comment has been removed by the author.
5. Ricky Frausto Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282761140415#c5102417125757185205'> August 25, 2010 at 1:32 PM
6. The schedule for Saturday's event is:
   
   9 to 9:15am - Meet and Greet (allows for late comers)
   
   9:15 to 9:25am - Begin general warm-up
   
   9:25 to 9:35am - Begin specific warm-up and/or teaching movements within workout. Explain rules.
   
   9:40am to 10:10am - Workout
   
   10am - Start grill, organize food.
   
   11am - Party ends (we have one on ones and Olympic lifting class from 11am and 12pm on)
   
   Hope this helps with planning. Thanks guys for all your help in making this a success. I am planning on lots of people.
7. Mark Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282761930237#c5386385439495829615'> August 25, 2010 at 1:45 PM
8. I gave the noon class a try today since I wanted to do this workout and I I can't make it in tonight. I think I like working out at noon.
   
   Finished today's in 12:03 with 132# for the OH weight. You never notice how much you use your abs with pull-ups until they are worn out from doing 54 sit-ups just a minute or two prior.
9. Shelley Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282781535114#c2417089155214948283'> August 25, 2010 at 7:12 PM
10. Did strength class:
    
    DL: 5,3,1+
    
    5 at 208#
    3 at 242#
    13 at 264#
    
    Did assistance work of pistols and glute/ham raises followed by 8,6,4,2 thrusters w/ 1 pood with gassers in between rounds of thrusters.
    
    DL felt good today and pistols and glute/ham raises are getting easier..
11. Pastor Justin Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282786037327#c8005245294421630222'> August 25, 2010 at 8:27 PM
12. 12:14 Rx'd
13. Gdawg Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282792163280#c5424661398035102576'> August 25, 2010 at 10:09 PM
14. 16:46 rx'd
    
    good work 6:30!
15. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282792742361#c1158942831832436185'> August 25, 2010 at 10:19 PM
16. will be giving this a whirl tomorrow on the rest day :)
17. BC Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282792843673#c1214304394428901299'> August 25, 2010 at 10:20 PM
18. 17:00 @ 98#
19. Crystal Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100825.html?showComment=1282827676308#c6919353281270470867'> August 26, 2010 at 8:01 AM
20. 19:54 @ 67#'s. could have done more if it wasn't for that darn press.
    
    6:30 did awesome!