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Lifting Ourselves and One Another

Tuesday, August 11, 2009

10 rounds for time(s):

24 Box Jumps

12 Burpees

1:00 Rest

Coach’s notes: Guys use 24″ and gals use 18″ for box jumps. Post time to ompelte to comments..s

Important Reminder – CFC is hosting a Level II certification on Wednesday, August 12 and Thursday, August 13 and a Level I certification on Saturday, August 15 and Sunday, August 16. Therefore a modified class schedule will be in effect during these certification times. On Wednesday there will be no 9:30 am class but the evening classes will run as scheduled and on Thursday the only class cancellation will be the 9:30 am class. On Saturday and Sunday, all classes will be cancelled with the exception of the POSE running class which will run as scheduled. Thank you for your understanding.

A rowing certification has been added to the list of certifications that CFC HQ is hosting. Click here for more detials and to register.

Comments: 16

6 am class: 4 rounds 750 m row 30 sec rest between rounds
(agh! aim 2:08/500m each round ended up about 2:09-2:15 when tired it was more like 2:17- 2:22) **I need to work on my rowing!**
5 x 10 GHD situps
Thanks James – another goodie

Back from vacation, but couldn’t quite drag myself to the early class. Did the WOD however, total time including rest 32:50, sets were
2:11, 2:10, 2:11, 2:19, 2:28, 2:36, 2:23, 2:29, 2:37, 2:17
Looking forward to a 6: a.m. soon.

22:40 as rx’d including the 9 mins of rest.
Great wod,,,tougher than it looks!

16:28 working time

31:44 Rx’d including rests

Neil 2:57, 2:53, 3:28, 3:40, 3:43, 3:48, 3:56, 3:51, 4:38, 4:12
Judy 3:12, 3:20, 3:48, 4:28, 4:38, 4:30, 5:00, 4:24 – ugh ugh – did only 8 rds..it doesn’t pay to take a week of holidays and do no xfit and eat and drink whatever is put in front of you…burps killed me
Thanks Brett for a great WOD – it still was fun!!

26:40 total “working” time (although even the breathing during the rest periods seemed like work).

1:50/1:52/1:55/1:49/1:48/1:43/1:40/1:45/1:46/1:40 Good workout felt like I had been beaten with a stupid stick afterwards.

30:18 total time using a 20″ box
This one really sucked!

24:51 as rx’d including rests (15:51 minus the rest).

Box jumps felt strong all 10 rounds.
Burpees felt like a death march all 10 rounds.

35:24 including rest breaks,tough workout, thanks Brett!

22:17 as rx’d total work time
great wod thanks Brett for making it look so easy!

= 26:30

I think I made a mistake on the time for the last round, seems too fast from what I remember. For sure less then 27 i.e. <18 working minutes.

High suck factor on this one.

Total time of 39:39, hardest work out EVER!! after the 2nd round i was questioning my choice of the 24″ box thought maybe i should go for the smaller one but decided to tough it out and did it as prescribed, burpee’s should not be legal

23:40 as rx’d

The 24 incher felt GIANT tonight!

About 28:30 as rx’d.

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