Friday 111125

Ricky Frausto Filed Under:

WOD
Open Gym @ 5pm

The gym will be open for about an hour to an hour and a half so try and make it in to the gym as close to 5pm as you can.


Anyone make it out this morning? What'd you get?

4 Responses to "Friday 111125"

1. BigD Says: http://crossfitomaha.blogspot.com/2011/11/friday-111125.html?showComment=1322239536420#c6344805490966979574'> November 25, 2011 at 10:45 AM
2. Came on base and did the hero WOD from the main site from Wednesday. 3 rounds,
   1 minute squat cleans w/154 (used 135)
   1 minute 20' shuttle sprints, forward them back
   1 minute deadlift w/245
   1 minute burpees
   1 minute jerks w/154 (used 135)
   
   Reps per round were 52, 48, and 48.
   Grand total of 148.
   Not bad after Turkey Day.
   Now off to shop at the comfort of my desktop
3. paul Says: http://crossfitomaha.blogspot.com/2011/11/friday-111125.html?showComment=1322241521137#c324696681540921902'> November 25, 2011 at 11:18 AM
4. Went to Prairie Life and did some pistols with a 15# DB (10 each leg) and some strict DB presses.
   
   Then 5 rds
   10 DL (185)
   25 DU
   6:35
   
   Should've been faster, but I guess yesterday took a toll. Felt great to get some work in, though.
5. CrossFit Hydro Says: http://crossfitomaha.blogspot.com/2011/11/friday-111125.html?showComment=1322246238260#c7977995124700528806'> November 25, 2011 at 12:37 PM
6. Guess the refueling yesterday helped.. Despite the fact that I actually dont go home for thanksgiving until Saturday :)
   
   Hang Squat Clean - 3RM (Best Is 246)
   110, 154, 198, 225, 235 (2s,1s)
   248 (3 Out Of 4)... Was pissed & went meathead mode and went up to 253... 3 For 3! Haha.. 7# PR
   
   Box Squat (Light Bands) 3X3
   2X3 (Bands) - 220, 225
   1X3 (Straight Weight) - 291X3
   
   "White" Hero WOD Variation
   3 15' Rope Ascents (Must Climb Down)
   10 Toes 2 Bar
   20 SA DB OH Walking Lunges (45#)
   (10 On Right, Then 10 On Left)
   50 DU's
   5 RDS
   * 12:40 *
   - Lunges were rough after cleaning & squatting...
7. Shelley Says: http://crossfitomaha.blogspot.com/2011/11/friday-111125.html?showComment=1322269588054#c368565747268569528'> November 25, 2011 at 7:06 PM
8. Did "Nancy": 5 rounds of 400 meter run, 15 OHS @63#
   
   13:46 Rx'd. Megan M. and I tied. I would be slightly ahead on the run, but she would catch me on the OHS.
   
   This is the first time I've done Nancy. Runs and OHS felt good; OHS were unbroken all rounds.
   
   Finished off with:
   5 pullups
   30 situps
   10 pullups
   20 situps
   15 pullups
   10 situps
   
   3:50 Rx'd. Sets of 5 and 10 pullups unbroken, 15 was not.
   
   It felt good to "erase" some of my sins from yesterday's eating and drinking too much.