Saturday 120616

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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

4 Responses to "Saturday 120616"

1. Unknown Says: http://crossfitomaha.blogspot.com/2012/06/saturday-120616.html?showComment=1339819536710#c7838281698852092521'> June 15, 2012 at 11:05 PM
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: http://crossfitomaha.blogspot.com/2012/06/saturday-120616.html?showComment=1339866052903#c5253249936888245656'> June 16, 2012 at 12:00 PM
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: http://crossfitomaha.blogspot.com/2012/06/saturday-120616.html?showComment=1339871457150#c8020406811712289473'> June 16, 2012 at 1:30 PM
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: http://crossfitomaha.blogspot.com/2012/06/saturday-120616.html?showComment=1339881299587#c525351567834556809'> June 16, 2012 at 4:14 PM
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 :-)