Friday 110422

Ricky Frausto Filed Under:

WOD
Overhead Squat 3-3-3-3-3 reps

Warm-up 5, 3, 2.

Post weights to comments/Logwod.

The new squat racks make the gym resemble more of what it really is, a strength and conditioning facility. Wait till you see them in person.

We are going to beat the heck out of these things so Joe and I ask you to please do your part in helping make sure they last a very long time.

Also, the racks aren't bolted to the floor so please keep all pull ups to the strict, dead-hang variety. Thanks.

9 Responses to "Friday 110422"

1. BigD Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303476086088#c6050640095857407204'> April 22, 2011 at 7:41 AM
2. Lovin' the new squat racks!
   164# today. Took three attempts to get it. Some good weight being thrown up at 5AM!
3. Mark Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303479559307#c2880901740785877458'> April 22, 2011 at 8:39 AM
4. 203# today with a little left in the tank. If my wrists weren't killing me I would have gone for 208#. Next time for sure.
   
   OHS are tough and it was awesome seeing people throw up some good weight this morning!
5. Shelley Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303481300860#c8677272743363819908'> April 22, 2011 at 9:08 AM
6. Did 11.5 this a.m. and got 8 rounds plus 6 wall balls for 261 reps. I was disappointed on this one.....T2B can "suck it" as Kat would say!
   
   I had done part of this Tuesday night and got 5 rounds with 10:12 left and was not on that pace after 5 rounds today.
   
   One more left!!!
7. Jess Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303487659099#c126101619999587029'> April 22, 2011 at 10:54 AM
8. 68#, missed the third rep on 2 sets
   
   Nice working with ya, Tara and Gina! It always makes for good entertainment. ;)
   
   Great job 6am.
   
   JChrist
9. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303503136388#c4172851406793347694'> April 22, 2011 at 3:12 PM
10. 77# !!! yay! totally wasn't expecting that! thanks for encouragement jen and danielle! you guys rocked it too!
    
    and i LOVE <3 the new squat racks! much easier to adjust and so fancy!
11. Anonymous Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303503380616#c2003122061536854794'> April 22, 2011 at 3:16 PM
12. 131x3, should've tried 136, but I didn't because I was lazy.
    
    My shoulders were TIRED from doing this yesterday:
    3 rds
    30 kb swings
    25 push press
    20 jumping pullups
    8:54 rx'd
    
    Also did tabata row, got 789 meters. Set the damper on 10, should've gone lower, would've probably gotten more out of it.
13. ZachR Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303503390265#c3410856229387044446'> April 22, 2011 at 3:16 PM
14. I too am a fan of the new racks.
    
    174# x 3
    
    I was very pleased with the weight and how my knee felt afterward. Great job today Zack and Pete.
15. Kelli Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303514881298#c7071358859030965578'> April 22, 2011 at 6:28 PM
16. Anyone who is interested, swing out to Lincoln tomorrow to watch Josh Kahrs and I in the NE State Powerlifting Competition. Lifting begins at 9am and I expect it to go to about 3pm (maybe longer depending on how many lifters there are). Its at Calvary Community Church: 4400 N. 1st (1st and Superior St).
17. nmandresen Says: http://crossfitomaha.blogspot.com/2011/04/friday-110422.html?showComment=1303534979278#c2166050871580325150'> April 23, 2011 at 12:02 AM
18. 76# ohs so excited to have used the greens on my last working set! Hurt my wrists but felt great.