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FRIDAY 091009

Run 5 K

Post time to comments.

Compare to 090903.

As with all run days, I highly encourage you to do this outside. Running hurts. So does CrossFit. Don't be choosey. There will be subs and alternatives available.

NOTE: 8am CLASS IS MOVED TO 7am FOR TODAY ONLY SO THE TRAINING STAFF CAN ATTEND A SEMINAR WITH COACH GLASSMAN!!! SORRY FOR THE INCONVENIENCE, BUT HEY. YOU CAN RUN THE 5K!!!

CFBK Strength Preference: CF Football
Complete 5 rounds for time:

8 Handstand Push Ups
8 Ring Pull Ups
8 GHD Sit Ups
8 Box Jumps 24"

Post times to comments.

482 Comments

hey torch - can i come in at 1:00 today to make up yesterday's WOD? tx!

4x BBB-Park loop (thanks Jeff for timing the splits)
25:59 (6:29,6:33,6:39,6:18)
Saskia: 30:05 (6:42,7:40,8:09,7:34)

I was about a minute slower than last time but I'm feeling pretty good since I wasn't chasing anybody this time. My splits were a little weird though: for the first lap around I was pacing Saskia a little but I don't know why the last lap was so much quicker. Guess I gamed the other laps too much?

Bench Press Quintuplets(beforehand)
135-155-175 (next time see how many at 185)
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5k took it easy, am going thrusters on, on sunday at a 5k trail run Im doing for my collage team.
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