Friday 7/17/09

For time.

4 rounds of:

400m run
50 x Squat

Link up will be in front of Arvin. Bring your reflective belt and we will jog down as a group for the warm up.

Post time to comments.

16 comments:

Sam said...

11:28 this morning.

Thanks to MAJ Mayo for the encouragement as well as showing me just how far I have to go.

Sarah said...

11:34

Thanks for making me chase you, Sam. Have a great weekend, everyone!

Jason said...

11:37 The squats were a killer.

Great week. My body is looking forward to some recovery this weekend.

ChadC said...

11:43
I just couldn't catch Jason this morning. I have some work to do after a month off. Thanks for the push.

Dubbs said...

Still a day behind.

Did 11 rounds + 5 PP for yesterday's workout.

Jimmy said...

12:48.

JJ said...
This comment has been removed by the author.
JJ said...

10:36 this morning. After this week, definitely think we earned the weekend, and the body agrees...

Jake said...

12:48

Still have a long way to go!

NM said...

10:25

Will miss the morning crew next week while on leave, though Twerp and I will be raking each other over the coals. Look forward to linking back up with you the week after...have a good one.

Mac said...

10 rds from yesterday's WOD. Looks like my CFT time left me with some catching up to do.

Alviso said...

10:55

First black and gold workout after China and Buckner, it's good to be back.

DanH said...

11:15

Black and Gold CrossFit said...

10:31...good workout and great group.

NM-After my 4th lap I looked down and my watch and thought I had you. Was at 10:00 with 25 squats to go but couldn't close the deal. Thanks for the pre-emtive push. Make Twerp drink the Kool-aid.

Tex said...

I did a modified version of yesterday's WOD this evening:

10 min AMRAP

15 x PP (75)
15 x Box Jumps (30")
15 x Situps

Total: 4 rounds + 15 PP + 15 Box Jumps + 6 Situps

Black and Gold is known to soldiers here at Knox. It is good to see that CF is spreading more and more.

Vanilla Gorilla said...

13:10
This is another case of looking easy to do on paper and sucks to to do