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MONDAY 090817

Main Page WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to 031001.

CF BK Strength Preference: CF Football:

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.

Apologies about the closure yesterday. Will not happen again. Groan as much as you want on the blogs. I feel your pain!

BK Elements #12 Mon/Wed @ 8pm starts August 31! Sign up now!!!

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Row Row Row

141 Comments

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Back Squat
95x5, 135x4, 185x3, 205x3, 195x5, 185x8, 155x10, 135x12

It was supposed to be max triples and then back-off sets but I didn't go heavy enough for the triples and the back off sets were reduced in a wonky way.

WOD
DU/SU
16/60-5/37-10/26-8/14=39/137
Total= 176

Cash Out
5 Inverted Burpees, 10sec L sit, 4 Inverted Burpees, 10sec L sit... 1 Inverted Burpee, 10 sec L sit

I was pretty happy with the WOD considering I've only had like one successful double under ever before today. Also, the inverted burpees helped me a lot with getting up and holding a handstand (which I've never really been successful at before today either). Next up, HSPUs and unbroken DUs!

On my own
49/59, 27/37, 19/24, 14/14 - 109/134 - 243

Situps were on an incline bench. DU's with my jumprope which I seem to be better with even though it's probably worse that the ones at crossfit for DU's. Hit 13 consecutive in the first round which was a record for me, previous was 8. I still look retarded when I do them but it's all about a good rhythm which isn't easy for me because anyone who watches south park knows jews lack rhythm.

In Manhattan with Allison in the PM

Double Unders: 330
Sit Ups: 176
Total: 506

Too smoked from this weekend for the WOD today but figure I'll post what I did on the WOD @ Blauer Tactical on Saturday:
10 min:
400m run (once)
AMRAP 7 thrusters (65#), 7 burpees

5rds + 7 thrusters + 5 burpies
I'm sure I could have broken 6rds with better pacing.

Really enjoyed the seminar. Practical and effective techniques that felt like a natural extension of Crossfit principles. Everything was well presented and fun. I agree with torch that more box members should take it next year.

152 DU, 109 Sit ups, 261 total sit-ups suck

So glad I didn't do this at home.

Double Unders: 262
Sit ups: 126
Total: 388

WOD: 32 DU/162 Sit Ups: Total=194

Cash Out: PULS/PU Ladder: 8 full rds

CFE WOD from Sunday: 8x200m @ 90% 1min rest
45sec-46-47-47:10-47:59-49:10-47:16-45:20

wod:

242 DU
146 Situps
388 total

cash out:

pull/push ladder. 11 rounds, 6 pull ups. gave up after my hands tore yet again-- although i know i had that 12th round in me.. seriously considering gloves of some kind!! :O

175 DU, 97 SU - 272 total

Nice 10 min workout to ease me back in after my break

CFFB

6,5,5,5,4 - thrusters (95#)
5,3,5,4,3 - Pull ups (1 pood) - chin up grip was better
6,5,5,5,5 - burpees

Basic WU

DU: 12 - 8 - 6 - 4
SU: 43 - 34 - 18 - 9

Total: 134

Cash Out

Pull Up \ Push Up Ladder: 9 rounds plus 8 pull ups.

59 DU
118 SU
Total: 177

Great work everyone!!

Fun WOD

DU 284
SU 147

total 431

Fell apart on second round of DU's. Couldn't get my rhythm. Other rounds went well though.

Cash out courtesy of Justin A.

11 rounds + 10 pushups

First 8 rounds dead hang C2B then kipping the rest


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