Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint Post time to comments. Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad
Ned 7 rounds for time of: 11 body-weight back squats 1,000-meter row Post time to comments. Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad
Rest day Closed Congrats to all those CFDF athletes pushing themselves in first CrossFit competitions, running marathons, and crushing Spartan Beasts.
Open Gym 10-2p 9am Zone Diet Challenge 10-2p On Ramps
Wear a costume BASELINE For time: • Row 500m • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups POST TIME.
Open 13.1 “Bar Facing Burpee and Snatch” MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound
As a partner team, complete as many reps as possible in 3 rounds of 1 minute on each movement: -Sled Push 30ft, 135# -Tire Flip -Deadlift, 225#/155# -Power Clean, 135#/95# -Rope Climb, 15ft Ascent -Chest-to-bar Pull-ups -Row for Calories -Rest Post total reps completed.
Complete as many rounds and reps as possible in 7 minutes of: 30 Dumbbell Thrusters, 35#/25# 30 Box Jumps, 24″/20″ Post rounds and reps to comments.
“Mary” AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups Post rounds and reps to comments.
Rest day Closed