Friday 8/14/09

Though this is not an official CrossFit Friday workout, it will kind of have that feel. Next week is the official kick off of the academic year and with that will come the weekly installments of CF Friday. Make sure you motivate the Corps to get up at least once a week and dedicate themselves to fitness.

With that, here is the final Reorgy workout. This week's programming was meant to be a little rough. As the faithful know, this was probably a little extreme even for us. However, I do not want to end this week, well, weak. Here is a workout that makes sure we hit all the movements we may have missed in the previous 4 days.

For time.

Run 500m (Quarters 100/101 loop)
30 x 75lb/45lb Hang power snatch

then,

5 rounds of:

10 x Burpee
10 x Ring dip

then,

30 x 53lb/35lb Kettle bell swing.
Run 500m

Post time to comments.

Enjoy...give it your all and rest over the weekend. First weight is men's weight, second is women's.

27 comments:

Dubbs said...

17:54.

Feel like I just survived the first week of SEAL training.

Mac said...

15:40, thanks to consistent peer pressure and the feeling of someone catching up to me. What a week...

Jason said...

14:31, but I cheated. I did all of my ring dips assisted with the blue band.

Tough week. I am so ready for a break this weekend.

Sam said...

16:15

Ouch. Not even the sight of MAJ Blackmon passing me on the last loop could get my legs moving any faster. Major THS at the end this morning. Next week will be better.

Black and Gold CrossFit said...

15:41 my conscience will not let me take the 5 second time credit I wanted to take for waiting on MAJ Mayo. Monday it all begins, look for a classic benchmark workout. Guesses anyone?

ChadC said...

15:31, assisted dips

B Wat said...

Question: What is the quarters 100.101 loop?
thanks

Grenade said...

31:00. Question, I have seen several variations of a burpee. Is it like an 8 count push-up or is it hitting the floor and hopping back up?

Black and Gold CrossFit said...

Grenade--It is like an up/down from football with a jump and clap at the end. Once you get tired it starts looking a little more like an 8 count push up. Bottom line in you go from a standing push up, touch your chest to the floor and get back up and jump with a fully open hip. Hope that clears it up.

B Wat--That is the loop around the Commandant and Superintendant's house. From the mats in our gym around that, is about 500m so a 500m run is the sub.

Jimmy said...

20:30. Used a 55# db instead of a kb. completed at FMWR. Used the parking lot loop back around the gym.

B&G: No longer can I call you B&G Crossfit. From here on out, I can only refer to you as "Mr. Horribles."

Jimmy said...

PS-
avg hr: 169
peak hr: 178

SB said...

19:47 scaled HPS to 65lbs, blue band for dips, 35lbs KB.

NM said...

17:29. The snatches and ring dips killed me! Great turnout this week. Let's keep it up starting Monday...it's gonna be a good one.

Kings said...

15:44

Good work week.

Grenade said...

Black&gold, thanks for the information.

LDO said...

Completed the workout at the MWR gym.

subbed regular dips for ring dips.
subbed 2:30 run for first 500m run
subbed 3:00 run for last 500 m run

need to work on my form for the snatches.

time: 23 minutes (and change)

Adambo33 said...

20:10.

Did not have rings so I did 25 regular dips the first two sets and 20 the last three. My punishment for sleeping in was I got to do the run outside on the boiling track. Brutal week. Here's to Tiger Woods and his 15th major!

Hungry Hungry Hippo said...

18:01

Gregg said...

18:55, need to get lower on ring dips

B Wat said...

15:21
good end to a good week

derekmeatwad said...

19:18 but I up scaled 95lbs

Jake said...

18:06 with blue bands for ring dips

Bryce said...

15:30. Ring dips killed me.

jonathan.palmeri said...

Awesome workout.

20:50

MBK said...

22:34, ring dips weren't to standard

James said...

22:03

JJ said...

15:24 as RX'd