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Thursday 120102

Ricky Frausto Filed Under:
WOD
In teams of 3, complete as many reps as possible in 20 minutes of:
20 Push ups (w/ obstacle)
15 Box Jumps, 20 inch box
10 Power Cleans, 154#/109#

This is a waterfall type workout, meaning person one begins the workout, finishes push ups, and moves on to box jumps before person two can start, and so on. All teammates must complete round one before round two can begin. It's like starting all over, each time. A new person may begin each round.

Scaling is an option but only one bar/box allowed per team (weight/height used will be highest that all teammates can successfully use). Continuous box jumps are not allowed, only step downs.

Post total reps completed to comments/Logwod.


The info board at Westlake CrossFit where Addi, Shelley, and I got a last minute workout in prior to The Fittest Games. Click on it to enlarge. Want to take and pass the CrossFit Level I cert.? Study this info board.

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7 Responses to "Thursday 120102"

  1. Ricky Frausto Says:
  2. Hey guys,

    I sent out an email concerning interviews tomorrow with the Reebok crew and still have a few slots unfilled. If you can take a look at them and see if you might have the time, we'd greatly appreciate it.

    At last check, I still need at least one person at the following times:

    11:30AM
    1:15PM
    1:30PM
    1:45PM
    2:15PM
    2:30PM
    3:00PM

    Thanks so much. And BTW, we are allowing either 21 or 24 people in the 9am or 4:30pm classes so as to keep it in teams of 3.
  3. BigD Says:
  4. Gonna be hitting the Level 1 cert in March in St. Paul, so thanks for the pic!
  5. Ricky Frausto Says:
  6. Hey guys, we're down to only needing to fill two spots. We have more spots available if anyone wants to help out and talk in front of a camera but we at least need to fill:

    1:45PM
    2:15PM

    Thanks guys. Nothing but gems at CFO.
  7. Ricky Frausto Says:
  8. Also,

    we have 2 spots open for 4:30pm (sitting at 21 with one person on the wait list) class and up to 6 spots open for 9AM (sitting at 18 with no one on the wait list).

    As mentioned previously, we'll only let in the extras if the number totals 21 or 24. For example, if we have 21 signed up and one or two others are on the wait list, they will not be added to the class unless a third commits.

    Sorry for any inconvenience.
  9. BigD Says:
  10. Teamed up with Dave and Matt at 5AM. 5rnds completed for the team. Got one box jump of round 6 in before time was called. Thanks for teaming with me guys.
    Good work Sherri and Kristina!
    We few, we happy few at 5AM!
  11. Shelley Says:
  12. Teamed up with John Calhoun and Eric Co, (had to specify as Eric Clements was in the house also).

    We got through 5 rounds plus 18 reps using 115# for PC's and reps as Rx'd for each movement. Pushups were limiting/slow for me. The guys rocked those!!

    Great group this morning!!
  13. bluejayRN Says:
  14. Worked with Sherrie this morning for 4 rounds plus some push-ups! We used 82# for the cleans. Nice work Sherrie.

    It was a small but mighty class at 5am! Great work to both Dave's and Matt.

    I hope everyone smiled pretty for the cameras and told Reebok just how sweet CFO is! Can't wait to see the footage:)

Thanks For Visiting!