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Thursday 101021
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.
Hari’s commentary on today’s workout:
You’ve seen bear crawls during the warm-ups, so nothing new there. The broad jumps involve a trade-off. The further you jump, the fewer burpees you need to do. You need to pay attention to how you land during the broad jumps. Done wrong, they take a toll on your knees and ankles, especially if you’ve had those joints for over half a century.
Halloween party, Fri, Oct 29, 8:30pm-???
Visiting Coach C.J. Martin, Sat, Dec 11, 9-11am (20 slots left)
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  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs and Pack:
    as Rx’d
    Three rounds for time of:
    Bear crawl 50 feet
    Standing broad-jump, 50 feet
    Do three Burpees or five squat thrusts after every five broad-jumps.

  • P.S.: When calculating distance for broad jumps and bear crawls, keep in mind that each floor mat is 6 feet long. 100 feet will be more than the length of the gym, but not much more.
    You can use the length of the floor mat as a motivator on making your broad jumps powerful and big rather than short and wimpy. Just try to jump from one end of the mat to the other (at least). 6-foot broad jumps are respectable. Go for them!
    You might even find that the jumps get better as you go if you’re brand-new to them, as your technique may improve as you go (if you pay attention to your movement).
    Remember, the longer the jumps, the fewer burpees, which is BIG motivation in my book. : )

  • Simon Fong

    Two nights ago (Tues 19th) I left my watch in a cubby after the 6:30pm class, It was an Omega Seamaster.
    Did anybody see the watch, pick it up or hand it in? Any information you have would be greatly appreciated.
    Simon F

  • Simon Fong

    OK, found the watch, under the pile of rubbish on my desk. 🙂
    Much happier now, sorry for the false alarm.

  • Chadb


  • jenn


  • Jamie F.

    17:01 as RX’ed with 20 LBS Vest…and 60 Burpees (12 per Round)
    Thanks for the motivation this morning. Great work 6:30 a.m. crew!

  • Steve S.

    Cleans – (135#; 150#; 160#) x3
    Drop Snatch heavy single – 115#
    3 rounds
    10 dumbell clean & press/arm @25#
    15 Pull-ups

  • Lisa

    Fun WOD!

  • Luke S

    7:17, no vest.

  • michael nerenburg

    9:15 – no vest

  • keller

    9:33 no vest … jenn im netting that against my burpees that i owe you … actually i think that covers them all 😉

  • Mike Mishik

    Invictus wod:
    5 rounds
    5 handstand push ups
    10 hang power cleans 135#
    50 double unders
    amrap du’s in 2 mins: 187, missed beating castro by 5, little fucker

  • Jai

    10:55, no vest, many burpees

  • Eric

    8:12 no vest
    Fun and quick

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