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Friday 120330

Ricky Frausto Filed Under:
WOD
For time:
Run 200 meters
10 Plate Slams, 55#/44# plate
Run 200 meters
20 Toes 2 Bar
Run 200 meters
30 Kettlebell Swings, 1.5/1 pood (unbroken)
Run 200 meters
40 Push ups
Run 200 meters
50 Air Squats
Run 200 meters
40 Pull ups
Run 200 meters
30 Double Unders (unbroken)
Run 200 meters
20 Kipping Handstand Push ups
Run 200 meters
10 Box Jumps, 24" box + 2 red bumpers
Run 200 meters

In order to get through the 30's, they must be unbroken. If you break up the swings or double unders, you must start over at 1 until you get them unbroken. The plate slam is similar to a ball slam only you don't bounce it off the floor. You put it there and pick it back up. Handstand push ups must be kipped (no strict).

Scale as necessary. Cut-off is when everyone gets done. Because of this, if you finish and there are others working out, I better see you motivating. Community is important to this gym, it better be important to you!

Post time to comments/Logwod.


We would like to send a huge shout out to two people. Both Hira Ahmad and Karen Wattier got their very first handstand push ups this week. This is a tremendous achievement and we're very proud of them. Empowering to say the least. Congratulations ladies.

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19 Responses to "Friday 120330"

  1. BigD Says:
  2. Congrats on the HSPU guys!
  3. bluejayRN Says:
  4. Heck ya! Nice work ladies.

    Tough WOD ahead tomorrow! I'll be cheering you all on in spirit.
  5. amy hall Says:
  6. Congratulations hira and karen!!! Awesome job ladies!
  7. amy hall Says:
  8. Congratulations hira and karen!!! Awesome job ladies!
  9. paul Says:
  10. Nice work, Hira and Karen!!
  11. Shelley Says:
  12. Congrats Hira and Karen!!
  13. Shelley Says:
  14. Cornhusker Games has Crossfit as an event for the first time this year.

    Dates are July 27-29 in Lincoln. There are divisions for elementary age all the way to individual masters as well as team and team masters.
  15. JennG Says:
  16. Congratulations to Hira & Karen!! Awesome job, ladies!!!

    I can't tell you how broken up I am about being out of town for this workout. Missing running & toes-to-bar & double-unders? Oh yah, and pull-ups and handstand push-ups? Did I mention running? Tragic.
  17. Addi Says:
  18. This one was tough, but fun. As much as I prefer the shorter time domains, I appreciate a good long chipper now and then.

    26:20 rx'd
    pushups and pullups slowed me down, as expected, and I had to restart my DUs once (tripped on #27. Devastating!), but everything else moved along smoothly. HSPU were 5-5-5-2-2-1. Wanted 5s, but they felt strong. T2B were unbroken, and I felt like I could go forever. Really locking in an efficient technique on those, and I love it. Runs weren't necessarily fast, but I focused on POSE form, and it helped keep them from getting too painful.

    Great work, 9 am! Fun as always.
  19. Jen Says:
  20. 27:00 on the dot RX'd! Thank goodness because if I DNF'd by 1 second I would be so sad.

    That was a lot of work, but good.

    Oddly enough, I fell apart on the kipping HSPUs. I need to work on these. I am way more comfortable with strict.

    Runs were more like a mall walk. hahaha. Used them to recover a bit.

    Nice job Hira and Karen. Super proud of you guys. Also, cheers to the offical CFO team and individual qualifiers.
  21. paul Says:
  22. 24:23 with 50# DBs. wanted to try HSPU now that I can actually do them, but I was pushing the envelope with my shoulder as it is. Lots of hard work at 6am--I could barely keep up with Jeff W.!
  23. Shelley Says:
  24. 29:35 Rx'd

    Broke up T2B in 2 sets of 10, pushups started 6,5,4, then mostly 3's and 2's even some singles but just tried to not rest much. Pullups were sets of 4 to 20 I think then 3's and 2's even a few singles (again just tried to minimize rest).
    Pushup and pullup form felt good though.

    HSPU's were sets of 2 and then singles. These didn't feel as strong as when we did Diane.

    Thanks for running the last 200 with me Regina. I normally like sprints, but none of these were fast given the type of workout these were mixed in.

    Good work nooners!!
  25. Shelley Says:
  26. Shoot, I forgot to post the best things that I wanted to say:

    Congrats to the individual CFO Games qualifiers and to the CFO team that will represent at Regionals. I plan on being there to cheer everyone on. You guys/gals will do great, and I'm proud to have trained alongside all of you.
  27. Paula Says:
  28. A huge congrats to Karen and Hira...an achievement to definitely be proud of!

    Congrats to all the individuals competitors and the Team members who qualified for Regionals!! Its been fun watching you all train and compete in the open! You all inspire me! I can't wait for the road trip to Chicago to cheer you all on!!! I'm so proud to be a part of CFO! Not only do we have world class, top notch coaching but the best damn community a person could ask for! R
    Thanks to all the CFO coaches and to every member...old and new...that make CFO the gym it is! I Love you all!!

    I really wish I could make it in for this one! No...I really do! It hits almost every weakness of mine! I WILL do this in the next couple weeks! I'm headed up to South Dakota for the weekend! Enjoy the beautiful weather!!!
  29. Megan Says:
  30. 30:42, scaling the plate weight and had to break up the 30s. This a lot of fun and I was exhausted. Which may explain why I left a blouse in the locker room -- apologies! I'll grab it tomorrow.

    Have to echo all the congratulations to the athletes going to regionals. It has been so fun to watch everyone train and compete -- hope we can be there to cheer you on in Chicago. Huge thanks for the warm welcome you all have extended to us, and to all of the coaches for putting as much into a couple of newbies as you do into world-class athletes. We are lucky to have CFO!
  31. BigD Says:
  32. 27:49. Went RX'd until the HSPUs. The HSPU kip is something I still don't have. But still some good stuff on this one. Went unbroken in T2Bs, got my first consecutive butterfly pullups! Granted only got 10 of those total out of my 40, but I'll take it!
    Missed unbroken DUs on the 1st two attempts but, got good and pissed and popped of 30 in a row.
    Nice seeing another large 5am class!
    Also, congrats to all the CFO athletes who qualified for regionals. Going to try to go, but if I can't I'll be cheering from here!
  33. Addi Says:
  34. Seeing all these potential Regionals spectators is incredible. Reminds me of rolling up to Front Range for the '09 Regionals in the charter bus.

    I love how many people are thinking of making the trip to Chicago - it means a lot. Having a cheering section both at home and at the event is more motivating than I can say. This gym is the best. And it's been making me extra sappy this year. You guys suck.

    GDawg, you'd better not eat all the boozy bears before the final event on Sunday.
  35. BC Says:
  36. 31:21, substituted 50# DB push presses for HSPU, everything else was rx'd.
  37. Doug Anderson Says:
  38. 25:59 Rx'd this morning. This one was a bearcat! The HSPU's and pull ups were the most time consuming for me. I need to work on kipping HSPU's...not very efficient at them. The other movements were manageable or the most part.

    it's been great having a full class at 5am! Keep it up folks!

    A big congrats to all that qualified for Regionals! I won't be in attendance but will definitely be thinking of everyone!

Thanks For Visiting!