31

May 2011

Tuesday 110531

Ricky Frausto Filed Under:

WOD
"The Chief"
AMRAP in 3 minutes of:
132#/104# Power Clean, 3 reps
6 Push ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments/Logwod.

Having a little fun for a good cause.

12 Responses to "Tuesday 110531"

1. Jess Says: May 31, 2011 at 11:20 AM
2. 10 rounds, used 87# for power cleans and scaled pushups
   
   Great job 6am!
   
   JChrist
   
   P.S. So very proud of CFO members: Stacie, Libby, Kat, Ricky, Dustin, Jon, Shelley, Addi and Reba. Awesome work and congrats.
3. paul Says: May 31, 2011 at 11:29 AM
4. Wasn't feeling quite up to the Chief at 6am, so I did a snatch variation on the bear complex at UNO:
   
   5x
   snatch grip DL
   hang squat snatch
   back squat
   snatch balance
   
   worked up to 115. even this exhausted me today so i stopped there and did a few front squats and strict presses for good measure.
5. Steve Says: May 31, 2011 at 7:21 PM
6. 18 rounds, rx'd. Was shooting for 20.
   
   Why only 3 posts to the blog today?
7. Eric C Says: May 31, 2011 at 7:25 PM
8. Wow! Great job CFO! All of you guys represent our gym very well! No attitudes, just hard work. You are all freak'n studs!
   
   22 rounds today. It was nice to get back after it after 3 days of Busch Light and Nascar camping.
   
   4 posts now.
9. BigD Says: May 31, 2011 at 8:33 PM
10. Awesome showing at the Regionals CFO! You guys are what I aspire to be one day...
    
    18 rounds RX'd today. Wanted 20. Started strong in the first two cycles getting 4 rounds a piece. But dropped to three rounds during the third cycle. Picked it back up in the 4th, with 4 rounds, but ended the 5th with three full round and a half.
    Big 5:30 class today!
11. BC Says: May 31, 2011 at 9:28 PM
12. 16 rounds rx'd.
    
    When is RokFit going to bust out some new team CFO swag? A dominating second place finish and back to back trips to California, with another trip to the podium in sight?!? Let's go RF, get on that sh1t!
13. Pastor Justin Says: May 31, 2011 at 9:53 PM
14. 20 rounds Rx'd
    
    this was my last wod. I'm heading home tomorrow.
    
    CFO it has been amazing sweating with you the past 15 months! You guys are awesome! I am going to miss the 4:30 class something fierce!
    
    Jon, Joe, Ricky, and Amanda thank you for your hard work and excellence. It has been a privilege to be trained by you! Every box I go to will probably hate me because I will compare them to CFO.
15. ZachR Says: May 31, 2011 at 10:04 PM
16. 20 rounds rx'd
    
    4 rounds per cycle. Very happy with this performance after almost a week in Vegas. Went straight from the airport to 5:30 class tonight.
17. Addi Says: May 31, 2011 at 10:09 PM
18. Good luck with your new adventure, Justin!! You will definitely be missed.
19. Shane Says: May 31, 2011 at 10:27 PM
20. 19 rounds rxd.
    CFO is gonna miss you, Justin!
21. Crystal Says: May 31, 2011 at 10:50 PM
22. 12 rounds at 87#
    
    Justin you and your family will be missed! It was good getting to know you and Amanda and your adorable kiddos. Hope you come back to visit soon.
23. O'Kief Says: May 31, 2011 at 11:03 PM
24. 20 rds rx'd
    
    Congratulations to everyone who represented CFO at regionals. Tremendous efforts. We are all proud of you.
    
    Justin, it has been great having you at the gym. Good luck to you and your family. Come back and see us often.