Friday 110805

Ricky Frausto Filed Under:

WOD
"CrossFit Disco" (courtesy of CFFootball)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean
Pull ups

Prescribed load for this workout is 75% of body-weight. If you aren't able to to do 75%, choose from:
155#/104#
132#/87#
115#/77#
88#/64# or
64#/44#

15 minute cut-off.

Post time to comments/Logwod.

Danielle and Damian at the CrossFit Games.

15 Responses to "Friday 110805"

1. Erica Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312516005832#c81839546644188208'> August 4, 2011 at 10:46 PM
2. This workout sounds fun!!!! Dang, I miss the gym.... 3 more weeks, and I'll be back in Omaha :)
3. Anonymous Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312546186401#c8889306210809459800'> August 5, 2011 at 7:09 AM
4. BW = 190 so 75% = 142.5
   
   I decided to go ahead and do 154, so it was a little over 80% of my BW.
   
   Finished in 9:25 This was a fun, but tough one. Broke up about half the sets of cleans, but did all pull ups unbroken.
   
   Nice work 5 am! Nice to see Joe come coach a 5 am class as always he was very helpful!
5. paul Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312548045776#c5291672231307817626'> August 5, 2011 at 7:40 AM
6. 13:06 rx'ed (154). tough one, but i probably paced it too much. I love me some power cleans, though!
7. Jess Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312551822751#c4981325478022939226'> August 5, 2011 at 8:43 AM
8. 9:39 using 63# and doing jumping pull-ups
   
   Great job 6am!
   
   JChrist
9. Unknown Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312553438044#c5193054979169495334'> August 5, 2011 at 9:10 AM
10. I don't know what I like more...the name or the wod. I'm ready for this one!
11. Unknown Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312574176321#c5032407238810318529'> August 5, 2011 at 2:56 PM
12. Used 154#. that's a little over 75%. Did this in 8:53 Rx'd. Lots o fun
13. jakeH Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312575478472#c1683753823409970682'> August 5, 2011 at 3:17 PM
14. 8:09 or 8:07 Rx'd + cant remember.
    
    Used 154 (75% of bw would have been 142) couldn't let Pat M show me up.
    
    Went pretty well considering my hands are still sore from Wednesday's T2B. I decided to use reverse grip on the pull ups and normal on the cleans. I think this really saved my grip.
15. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312577393303#c6439384009936307063'> August 5, 2011 at 3:49 PM
16. 77# for cleans and jumping pull-ups.
    I'll be working on my kips next Thursday...
    
    11:58 for time.
    
    That's progress for me, i'd say.
    
    Fun group this morning at 5, it was nice to see Joe bright and early!!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312578168380#c3298421578516125172'> August 5, 2011 at 4:02 PM
18. Well I guess I'm glad to see I started a trend Jake! I'll need to continue to step my power clean game up! Its tough to get that noon energy at 5 am!
19. Shelley Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312578254570#c6983110477793857967'> August 5, 2011 at 4:04 PM
20. 9:45 Rx'd @ 119# (body weight was 156# this am.)
    
    I broke up everything from the beginning. I did touch and go on cleans in sets of 6/4 and 5/4 and then it was all sets of 3 or 2 after that. I also broke up pullups similarly to cleans.
21. Tovar Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312581469171#c9008504930589591138'> August 5, 2011 at 4:57 PM
22. Used 154lbs for cleans also which is bodyweight for me. Needed a good grinder to end the week with.
    
    Finished in 9:04.
    
    Was hoping to keep pace with Jake but my grip didn't allow me to do consecutive cleans for very long.
23. Steve Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312586527819#c3971316456519336182'> August 5, 2011 at 6:22 PM
24. 14:20 rx'd, about 2 minutes of that was spent chalking up.
25. Steve Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312586544164#c5755559111424996043'> August 5, 2011 at 6:22 PM
26. Rx'd for me is 132.
27. Danny Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312586867584#c5416247163919067012'> August 5, 2011 at 6:27 PM
28. 12:47 @ 154# (88% of my bodyweight)
    
    Had a pretty steady pace for cleans, pull-ups were tougher than normal because my hands were pretty tore up from wednesday.
29. Shane Says: http://crossfitomaha.blogspot.com/2011/08/friday-110805.html?showComment=1312589384148#c3785004506853744560'> August 5, 2011 at 7:09 PM
30. 13:25 @ 154. Hands tore the heck up on this one.