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Tuesday 111227

Ricky Frausto Filed Under:
WOD
Seven rounds for max reps of:
176#/131# Shoulder to Overhead, 20 seconds
Bar Facing Air Squats, 40 seconds
Chest 2 Bar Pull ups, 20 seconds
24" Box Jumps, 40 seconds

Bar facing air squats are similar to bar facing burpees except for these are air squats. You must face the bar to squat followed by a jump over the bar for each rep to count.

Post reps completed from each exercise to comments/Logwod.



A great pic of John and Jon. If you haven't already heard, Oh Jonny and his wife Jen are having a little one. Expected in July, I believe. Congrats guys.

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9 Responses to "Tuesday 111227"

  1. BigD Says:
  2. Congrats, Jon and Jen!
    178 using 154# for shoulder to overhead.
    Good seeing the 5AM crew today!
  3. Tovar Says:
  4. Hello CFO peeps! I hope everybody had a very Merry Christmas but now it's time to turn your attention to New Year's Eve! Yes it's that time of year again.... time to bring in 2012 in style and dance your a$$es off in the process!

    As I mentioned on the blog last week, CFO has had a very strong showing the past three years at this event. This year we would like to see just as many of you, if not more, at the party on satruday night as you are guaranteed to have a great time! Everybody from the gym is invited so round up your people an start making plans.

    4th Annual New Year’s Eve Bash

    Where:
    Bacardi Ballroom
    (Holiday Inn-Downtown,
    Adjacent TD Ameritrade Baseball Stadium)
    1420 Cuming Street

    When:
    Saturday, December 31st
    Doors open at 8:30pm
    Party ends at 1:30am

    What:
    $40 includes food, beer, and champagne toast.
    (Cash bar)

    This is a dress to impress party and sure to be one to remember! Grab your guy, grab your girl, and grab your friends for this unforgettable evening. As usual the DJ and the dance floor will be in full force! Don’t forget your ID, your camera, and your designated driver.

    Please contact myself or Stacie for tickets. You can reach me at 402-660-1591. We will also leave some tickets in the front office of the gym this week if you want to leave your money with Ricky.

    Thanks in advance and please let us know if you have any questions!
  5. MeganMcNamara Says:
  6. Congrats Jon and Jen!!!!!!!!! Very excited for you both!!!!
  7. Jess Says:
  8. Congrats Jon and Jen. So happy for you guys.

    Miss everyone at CFO.

    Jess
  9. Jess Says:
  10. This comment has been removed by the author.
  11. paul Says:
  12. Congrats, Jen and Jon!

    This looks like a good one. Hate to miss it.
  13. Hilg Says:
  14. Congrats Jon and Jen. Awesomeness.

    Joined the 9 am class for the first time today. Nice solid group to aid in the Holiday sweets purge!

    Did 202 reps with 154lb. Wish I'd have gone with 176 since most rounds only had 1 rep anyway. Eric's always out-thinking the rest of us.

    B
  15. BC Says:
  16. Great news Days, congrats!

    210 total reps @ 154#, C2B & 24" box. Hit 30 reps each round except for round 5 (25) & round 7 (35).
  17. Kat Says:
  18. 208 reps. Wowza that was a tough one! Box jumps were sloowwww.

    Anyways, tomorrow night at 7:30pm I am havin a dinner/drinks get together At jimi D's since I'm back in the big O for the holidays! If u can make it, please come! I would love to see your beautiful face!

Thanks For Visiting!