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Saturday 120616

Ricky Frausto Filed Under:
WOD

All Classes - Open Gym

Pilates at 8am followed by open gym at 8:50, 9:30, and 10:10. Make up one of yesterday's surprise workouts.

Check out comments for yesterday's workouts.


Meet us downtown at Goodnight's Pizza around 6:45 for some CFO community building. Wear your gear. #cfoflashmob

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4 Responses to "Saturday 120616"

  1. Ricky Frausto Says:
  2. Don't recall 5am

    6am:
    AMRAP in 12 minutes of:
    Run 200 meters
    8 Split Squat Jumps
    12 V-ups

    9am:
    AMRAP in 10 minutes of:
    10 Alternating Renegade Rows, 50#/35#
    #50/35# Waiter's Walk, 100 meters

    12pm:
    For time:
    Run 1200 meters
    105 Double Unders
    35 Burpees
    Run 600 meters
    70 Double Unders
    25 Burpees
    Run 300 meters
    35 Double Unders
    15 Burpees

    4:30pm:
    10 Thrusters, 98#/63#
    2 Turkish Get ups, 2/1.5 pood
    9 Thrusters
    2 Turkish Get ups
    8 Thrusters
    2 Turkish Get ups
    7 Thrusters
    2 Turkish Get ups
    6 Thrusters
    2 Turkish Get ups
    5 Thrusters
    2 Turkish Get ups
    4 Thrusters
    2 Turkish Get ups
    3 Thrusters
    2 Turkish Get ups
    2 Thrusters
    2 Turkish Get ups
    1 Thruster
    2 Turkish Get ups

    5:30pm:
    AMRAP in 22 minutes of:
    1 Bear Complex, 132#/87#
    1 Burpee Box Jump, 20"
    2 Bear Complex
    2 Burpee Box Jumps
    3 Bear Complex
    3 Burpee Box Jumps

    And so on until time runs out.

    Dead-lift/Hang Power Clean/Front Squat/Push Press/Back Squat/BTN Push Press = 1 rep

    You can place the bar down between reps but not during reps or your penalty is 10 Pull upsM/5 Pull upsF or 20 second pull up hang if you do not have pull ups.

    When do we want to do this again? Let us know.
  3. paul Says:
  4. Props to everyone who came in today to tackle one of the beasts from yesterday!

    I did 3x5 OHS at 154, then

    AMRAP in 12 min
    3 strict CTB pullups
    5 ring dips
    7 OHS (125)

    4 rds. My shoulders were mighty fatigued by the end of this.
  5. Paula Says:
  6. Did Jimbo's Thruster/TGU WOD from yesterday. That got tough real quick. Finished in 20:07. Used 1pd KB with 63# for Thrusters. I think I did round 3 twice, but didn't know for sure, so did it again. Couldn't remember where I was at for a minute. I hate it when that happens. Good, tough WOD!

    Then worked a little on pull-ups afterwards.

    Nice work you all!
  7. Troy Says:
  8. I came in today just to try and get a handstand push up, which I did with an ab mat under my head. I got 2 solid ones where I was coming off of the wall and then 1 solid one where my feet stayed against the wall and I was able to hold it for a few seconds. Having done crossfit for 3 years this is huge for me.

    What's funny is on thursday Ricky heard me say I didn't have a handstand pushup and said "let's get one," I honestly thought there was no chance but just a few coaching cues and a little effort and I succeeded, it's amazing what good coaching can do :-)

Thanks For Visiting!