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Monday 101122

Ricky Frausto Filed Under:
WOD
AMRAP in 3 minutes of:
3 Sumo Dead-lift High Pulls, 110#/77#
6 Push ups (Hand Release)
9 Box Jumps, 24 inch box

Repeat above sequence for 3 cycles. Rest 1 minute between cycles.

Post rounds and reps completed to comments/Logwod.

Holiday Hours:
Thanksgiving Eve: Regular hours
Thanksgiving Day: Closed
Black Friday: 10-12PM Open Gym, 3-5PM Open Gym


Can't really tell the range of motion but clearly, his body passes below the top of the elbow and then returns to full extension for every rep. In any case, 190 is 190.

What do you think?

Post thoughts to comments.

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17 Responses to "Monday 101122"

  1. BC Says:
  2. Wow, he is rrrreally angry at that floor.
  3. GregP Says:
  4. The barbell class I was taking ended Friday so BACK TO 6am. If you can fit it into your schedule try to get to one of the barbell classes, it will improve you lifting immensely.

    We did this Friday as our met-con only inverted rows on the rings instead of pushups. I thought the pushups would slow me down more but it is still the box jumps that do. I got 9 rounds each day, but I added 10lbs to the bar today.

    Great job 6am!
  5. Greg MO Says:
  6. 5, 4, 3= 12 rounds rxd

    Got lazy in the last round, nice work 6amers!

    PS- For those of you that don't know, I will be moving to Kansas City, Mo at the end of this year for a new job opportunity and to be closer to my daughter.

    I will miss CFO and everyone associated with the gym, it's been a huge part of my life for a long time and all will be sorely missed. I'm 1 of the few that has been around since the gym's humble beginnings in the UNO weight room and CFO will always hold a special place in my heart. I can still remember Rick and Joe testing new wods out on me during the summer of 2007.

    I still plan to keep crossfit as a large part of my training regimen and want to continue to attempt competing in the crossfit games. I have already made plans to join Mike Rutherford's box, Bootcamp Fitness, in south KC. I hope to keep contact with you all through the games and I wish you all the best of luck in your continued fitness goals. Thank you Ricky, Joe, Amanda, and Jon for all the great coaching and support over the past 4 years. I will see you all at the games!!
  7. Danielle Baker Says:
  8. Good luck in KC Greg, you will be missed.

    As far as the video I found the song and the end to be hilarious. He got a little crazy and I loved the Mickey Mouse doll hanging on the wall :) It is impressive that he did 190 like that so I guess he can listen to whatever he wants and beat up the floor after
  9. Nick.M Says:
  10. Sad to see ya go Greg! Sounds like the best choice though.

    Got 8 rounds rxd though. 3, 2, and 3. Didn't manage my time very well in the second 3 minute round.
  11. Eric C Says:
  12. No mo Greg Mo!? It's just not going to be the same! Greg Mo and CFO go together like peas and carrots!

    You were a blast to work out with. You will be SORELY missed.

    You are a CFO icon....
  13. Justin Says:
  14. Will miss ya Greg!! Definitely see you at sectionals!

    Trying 3/1 this week because of holiday travel on Thurs

    Lift + Metcon today... First metcon in like 4 days so didnt feel great...

    Thruster - 3RM
    154, 175, 195, 211... 220X1

    Deadlift - 4X3 - 5-10 more lbs than last week - 314 last week
    220, 265, 305, 324 - Did I really do this weight for 10 reps last year?? Yikes

    1 Legless Rope Climb (Started Seated)
    5 Muscle Ups
    10 HSPUs
    20 Box Jumps (30")
    3 RDS - Freaking 13:30... Wow... :(... Just not feeling it today...
  15. BigD Says:
  16. Without a doubt, you will be missed Greg!
  17. JonD Says:
  18. I never liked that Greg Mo, he was too quiet. I could never find a way to get him motivated before or even during a workout.

    Just kidding! You will for sure be missed and we will always have that time together in California! 7th Place!
  19. paul Says:
  20. Wow--things will not be the same without you, Greg! I might have to get my ass up at 6am to try to catch you in a metcon before you go (emphasis on 'try').

    Got 12 rounds: 4,4,4. 1 rep short of 5 on the first cycle. Damn it!

    Great work, 4:30!
  21. Shelley Says:
  22. Got 10 rounds Rx'd:

    4,3,3. I was into box jumps on the second cycle and just about to start them on 3rd cycle so I didn't make 4 rounds in either of those.

    Greg Mo will be missed. Now that I'm back to regular classes and most likely going to 6 a.m., this class will not be the same. Who's going to pick up the slack??

    Good luck Greg!
  23. BigD Says:
  24. 10 rounds RX'd. Went 4-3-3. Box jumps killed me. Cool seeing such a big class at 4:30.
  25. Kelli Says:
  26. 3-3-3...really glad I got the last round of 3 in the last round...pushed it hard to get it.
  27. Greg MO Says:
  28. Thanx everyone! I appreciate all the warm sentiments & good vibes!! That's why I love this gym!!!
  29. BC Says:
  30. 10 rounds rx'd, 4,3,3. GregMo, I will shout profanities for no apparent reason in your honor. You're gonna be missed for sure.
  31. Justin Says:
  32. 3-2-2 didnt RX used 20" box
  33. Pastor Justin Says:
  34. 5-4-4

    Good luck Greg!

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