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Friday 110923

Ricky Frausto Filed Under:
WOD
For time:
5 Squat Snatch, 164#/114#
10 Toes 2 Bar
15 Box Jumps, 30 inch box
4 Squat Snatch, 164#/114#
8 Toes 2 Bar
12 Box Jumps, 30 inch box
3 Squat Snatch, 164#/114#
6 Toes 2 Bar
9 Box Jumps, 30 inch box
2 Squat Snatch, 164#/114#
4 Toes 2 Bar
6 Box Jumps, 30 inch bo
1 Squat Snatch, 164#/114#
2 Toes 2 Bar
3 Box Jumps, 30 inch box

Scale weight and/or height as necessary. 

Post time to comments/Logwod.


Another awesome rowing pic courtesy of Cam Bexten. Have any of you met Cam yet? An amazing personality. In the short time she has been with us, I've noticed nothing but improvement.

On a side note, Cam is the co-owner of bona fide Dog Academy, LLC. They offer one of a kind classes and private training for pet owners. Don't hesitate to visit their website or hit her up in person if you see her in class for more information.

We're very happy to have the opportunity to work with you on a daily basis Cam. Keep it up.

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17 Responses to "Friday 110923"

  1. Addi Says:
  2. This. Looks. Awesome.

    I don't know what I did to get on Ricky's good side (it's certainly not that I've stopped being a pain in the ass), but this week's workouts have been right up my alley.

    But I need to recover tomorrow more than I want to do this at 6 am. Sinuses willing, though, I'll be there at open gym on Saturday for it.
  3. paul Says:
  4. 8:59 using 88#. I was so happy to be able to do snatches at all, even light.

    Great work by the enormous 6am group!
  5. paul Says:
  6. OH, and as big as 6am was today, we were missing one key player: Darrell. Where you been, bro? Even my sorry ass is getting up for 6am these days.
  7. Shelley Says:
  8. 9:33 using 87#. Went Rx'd on T2B and box jumps.

    I'm one of those that is much more comfortable power snatching than squat snatching. They got better in the workout than they were in the warmup, but I need to work on not jumping early and getting faster with the movement.

    I broke up the round of 8 T2B once; otherwise went unbroken. Box jumps were steady (one miss in round of 6 because I rushed it in trying to beat BC).

    Great job 6 a.m.!!
  9. lynn Says:
  10. Jon D, here is a great place for your pizza eating frenzy. They already have a contest and if you and a friend succeed in finishing this off you can continue to enjoy a large cheese pizza once a month for Free. I haven't been here in a long time however I do remember the pizza being delicious.

    The Big Joe!!! Are you up to the Challenge!
    The Big Joe is 12 pounds of the best pizza in Omaha.

    4 pound crust, 2 pounds of cheese, 2 pounds of Pepperoni, 2 pounds of Sausage and 36 ounces of sauce. (2.4 pounds).

    If 2 people can eat it in 1 Hour it?s free and you will get pizza for a year*

    Call and ask for more details!

    Sorry no delivery, yet.

    *1 large cheese pizza a month for a year.

    http://www.franksnewyorkpizza.com/special-deals.html
  11. Nick Says:
  12. I REALLY want/need to do this wod today, but my manager decided to move the sales meeting to 11 instead of the usual 9am. I guess I'll just drink as much coffee as possible and try to burn the fat with caffeine...
  13. Jess Says:
  14. 10:35 doing squat snatch balance instead (53#), prone incline KTEs, and step ups.

    Nice work 6am!

    Ok, Darrell gotta call you out. Frank said you paid for the dues and just don't come. I tell ya what if you want to throw away your money like that, I could use it since we have a baby coming in Dec. GET YOUR ASS BACK IN THE GYM. Miss ya dude!!! :)
  15. Danny Says:
  16. 8:15 132#

    Thought I had it in just under 8min but got sloppy on my last power snatch and missed the catch, twice. Lesson learned!
  17. Gdawg Says:
  18. SWEET PIC CAM!!! ;-) So glad you've joined CrossFit!

    and...
    12 POUNDS OF PIZZA...i think i just threw up in my mouth a little!! 2 pounds of cheese!?!?! ouch!
  19. JonD Says:
  20. Ok who wants to join me in trying to get 6 pounds each of pizza to try to win the Challenge that Lynn posted. Any takers. We have to see how much the pizza is and hopefully we can get some sponsors!

    7:35 Rx'd for today workout.

    Next week will be heavy deadlift and high rep squat, my weaknesses since this week played a little toward my strengths. Great noon class and it was great to see an old friend come in at noon. Thanks Ashley!
  21. MeganMcNamara Says:
  22. 9:26 using 87#, T2B unbroken, and 30 inch box jumps.

    I really enjoyed today's WOD. Although I was unable to go Rx'd, I feel like my technique for squat snatch is improving. Noon is always a fun class, it was a pleasure working out with the noon regulars!
  23. tina Says:
  24. 9:56 heavily scaled: 33#, knees, 20" box. quite humbling. snatch movement still intimidates me and when you do it as incorrectly as I do, even a very light weight gets hard to control. will practice the basics, FS and cleans to better prepare for the next opportunity to do these...Should have gone higher on the box -- next time!
  25. tina Says:
  26. Oh and I concur with the comment on Cam's personality -- she's great!! Definitely a person to get to know at CFO.
  27. bluejayRN Says:
  28. Cam rocks.

    That is all.

    Oh, 58#, 22ish box, toes to bar-ish/elbows ( I feel so awkward doing this movement). Any tips?
  29. BigD Says:
  30. Jon D,
    I got your back on the pizza. Just tell me the when and where.
  31. bluejayRN Says:
  32. 12 lb pizza, Whoa (in the style of Joey Lawerence).

    I will totally watch and cheer you on with a cold one in my hand.
  33. pmohs Says:
  34. I'll take that down with you JonD... But I really don't want to have to carry you.

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