Friday Nov 24 2017

Class times today will be 8:15am, 9:15am & 10:15am. Get in on time to get a quick brief of the workout, a little warm-up and then off to the races. Everyone is welcome to participate including all On-Rampers. If you have friends or relatives in town feel free to bring them in if they're feeling up to the challenge. This workout can be done as an individual or as a team.
Happy Black Friday!

For time: 
Run 10 miles 
150 Burpee pull-ups 

Partition the run and burpee pull-ups as needed. 

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. 
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81:24 half of run, all bpu’s
5rds: run 1 mile 30 bpu
3 miles 90 burpee pu 54’
58:35 8000m row, 80BPUs
13.125 mile run
1 hour 59 minutes ?? seconds
2-mile U.P. Run
WOD @ Aerial Crossfit in Duluth
50 reps of each: 20” box jumps, jumping pull ups, KB swings 35#, knees to elbows, push presses 35#, ab mat sit ups, Supermans, wall balls 14#, burpees, DUs (26:35)
55 min half
37:24 (2 mi run + 75 burpee PU)
71:05 5 mi 150 bpu
10 rounds 500m row/ 10 burpee pu or jump bar mu
Full Clovis first timer
After we arrived home from Prentice in the afternoon - 5x5 Front squats @ 230# from the floor every 3:00 / EMOM10 - 8 front rack lunges @ 155# / "Suck It Up" plank complex.
Strict pull-ups. RIP ankles.
Full Clovis first time
2 hours +/- 1 min
Unfortunately don’t know the exact time. Definitely my favorite hero WOD ❤️
11:23 Rowing Helen
w/ Marie @CFDL🐮 #NoGuiltPostTD!😃 Also: 3RM DL @#225 & 3×{8 BS to #105