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Tuesday 100216
Rest Day.

BLACK BOX WOD:

(From the Mid West Sectionals)

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

CFBK Strength Preference: CF Football

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed to comments.
Compare to 011410

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250 DUs
7:24
This makes me wonder what a graph of DUs vs. time would look like.

150 DUs a few weeks ago took me between 4:00-4:10, I think.

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I bought these specifically for CrossFit. They are lightweight cross country racing flats with thin, minimally-cushioned soles, and they are favored in the CF and Pose running communities.

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Suggestion for the next rest day that falls on a friday:
http://urdb.org/Content/RecordDetail.aspx?id=1409&attempt=2698

That's all.

B*

Made up chipper wod from yesterday.

31:18 (rx'd for women except for mu's from the knees)

air force wod
11:50

this went downhill fast
was done with thrusters and SDLHPs at 2 minutes
had to sub in 65 or 75 pounds for the OHS
which wasted a minute

thanks to becca*, deverell, and laura for doing this with me
next time you guys have a bad idea, I will participate

and mike for timing and yelling "burpees" all night

Yay burpees!!

Great job by everyone tonight! Lots of ppl working hard in BK.

Air Force wod: 14:50 rx'd
OHS were gross, not nearly deep enough but by that point I could barely keep the weight overhead.

Finally broke through 425 on dl's, first time going heavy in a while and it felt good.

10:37
63lb - so basically rx'd except for OHS (45)

I

and you're welcome CAIN. I did it in return for every time you yelled at me
to do 3 more thrusters last week.

3 X 5 Back Squat 225

Sundays 8 min amrap, 4 rds 1 hspu rx'd.

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