Monday 100913

Ricky Frausto Filed Under:

WOD
5 rounds for time of:
5 Non-Kipping Handstand Push ups
10 Knees to Elbow (watch demo below)
200 meter sprint

Those that are unable to perform handstand push ups will substitute the barbell press.

Post time to comments/LogWod.


Knees to Elbow

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Sign-ups have started for the next round of strength classes. There are 4 spots left for the 7:30PM Barbell I class. This is an entry level class that is perfect for learning the basic barbell lifts.

Visit the strength blog to sign-up. You can also sign up for the upcoming Running Seminar on October 16th.

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Our next two events are our Fight Gone Bad fundraiser on September 25th and our Olympic lifting slash CrossFit competition on October 2nd. Everyone is both encouraged and welcome to participate in these two events. If you are interested in more information, please see me.

5 Responses to "Monday 100913"

1. paul Says: http://crossfitomaha.blogspot.com/2010/09/monday-100913.html?showComment=1284383573231#c8079023538850474214'> September 13, 2010 at 8:12 AM
2. Good one. Took me about 20 min because I did at least 2 10s holds each round, plus 5 presses at 98#.
3. ZachR Says: http://crossfitomaha.blogspot.com/2010/09/monday-100913.html?showComment=1284419556238#c4174850238033096149'> September 13, 2010 at 6:12 PM
4. 11:54 rx'd
   
   Didn't have to break up the handstand push ups but had to break up the K2Es in every round. Not a fan of strict K2E.
   
   I saw a lot of hard work at 4:30 today which is very inspiring.
   
   Good Luck to all those starting Paleo Challenge III today!
5. Addi Says: http://crossfitomaha.blogspot.com/2010/09/monday-100913.html?showComment=1284422464900#c8081682143388404929'> September 13, 2010 at 7:01 PM
6. 12:44? 13:44? There was definitely a :44...
   
   Scaled to HSPU negatives (no pressing for the strength class kids) and swapped the runs for 50 doubleunders, which was good because a) I need to work on high-rep DUs and b) it was an excuse to NOT run. Mostly b.
   
   Thanks, 4:30, for letting us crash your party. That is the longest workout I've done with the most people in months. Loved it.
7. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/09/monday-100913.html?showComment=1284425112420#c1702699513727217231'> September 13, 2010 at 7:45 PM
8. 17:38
   presses and knees to just below elbows are what slowed me down.
   used 53# for press, did 7 reps for the 5 rds
   10 knees to below elbows
   and did run the 200m's outside... sun came out and it stopped raining
   
   First day of Paleo for me. Good luck everyone else doing this too! It's gunna cool to see everyone's before and afters in 7 weeks!
9. Kat Says: http://crossfitomaha.blogspot.com/2010/09/monday-100913.html?showComment=1284473939695#c9022413393249272918'> September 14, 2010 at 9:18 AM
10. 11:42 with presses 72#. I started with 67# the 1st round but 10 presses were too easy so Amanda threw on somemore weight. (Should have gone to 77#) I got 6-7 presses each round. Broke up the knees to elbows each round.
    I worked on strict hspu's with blue/purple bands afterwards. I will get hspu's if it kills me!