Monday 1/26/09

For time:

40 x Squats
1 x Gym loop
20 x 75lb Push press
10 x Burpees
2 x Gym loop
10 x Burpees
20 x 75lb Push press
1 x Gym loop
40 x Squats

Gym loop sub is 400m run.

Gym loop is coming out of 3rd floor gym, take a right and go down to the first floor, run the hallway. Take a left and come back up the stairs at the other end by the basketball gyms. Return to 3rd floor gym.

Post time to comments.

23 comments:

john said...
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SB said...

11:19
good WOD....i liked the sequence.

Mac said...

12:27...would have been faster if I wasn't listening to golden oldies in the gym. Anyone know how to get them to play something with some intensity?!?

Dana said...

11:30
Week 3, starting strong.

Tex said...

11:14
Still coming off of the sore throat and head cold. I can't believe that I let CV beat me on a light-weight and running WOD

Go Cubs said...

11:59, not really feeling it this morning, i was extremely tired

C V said...

11:09. I probably should have been getting a higher jump on my burpees.

Black and Gold CrossFit said...

10:14...also not feeling great this morning but I doubt that made a huge difference. Good sequence. If only I could get faster on those runs. Next time under 10min.

One of our younger CrossFitters found a website called Beyond the Whiteboard. You can check it out at this address (http://beyondthewhiteboard.com/) It has some cool features and I have established a Black and Gold Affiliate page there as well. It is hard to navigate around on at first and I do not think it will replace just regular old posting but it does have a way for you to track your workouts over time. Like I said, there are some bugs you have to work around but if you want to use it you can affiliate yourself with Black and Gold on there and put in your times. It has potential. See you tomorrow.

Plum said...
This comment has been removed by the author.
NM said...

10:06.

MattF said...

10:36
Good WOD. Glad we worked in the running. I'm going to have to go after the officers on the endurance based WOD's.

Rich said...

13:01...after the two laps I came back to find someone had removed all of my weights which slowed me down, but I was still smoked even with the break

petera said...

12:25
Felt good to start the week off right with CF!!

Robert said...

15:07

The push-presses destroyed me.
Good workout.

T8 said...

12:10

Michael said...

13:04 with a 70# straight bar since the gym was so crowded this afternoon.

Demet-hook said...

11:40, I used 80lb straight bar for push press...I was sick the latter half of last week so I missed a bunch of workouts, this one was a good one to eas back into it. I will try to make up the workouts from last week somehow

Bobby said...

10:18 with 80# for push press.

Njc said...

10:26, scaled down to 60# and had to stop the clock for about 30 seconds due to my weights being used. The rest was appreciated but probably made my final time inaccurate.

Bobby and I failed at getting sub-10:00... sorry MAJ Mayo.

nate said...

10:51

Didnt look like it was going to be too bad, then I remembered it was crossfit and it always sucks. Good workout.

USNA 10 said...

10:36 liked the running

RW said...

9:54

Josh said...

10:50
Good quick WOD