CrossFit Friday 10/30/09

Meet in the normal Monday to Thursday location.

For time.

21-15-9 reps of:

Pull up
Kettle bell swing (53lb/35lb)
Wall ball (20lb/12lb)
Hill run

Post time to comments.


AJ said...


Black and Gold CrossFit said...

This may be my favorite CF Friday workout in a while, maybe ever.

Great group this morning.


SB said...

21:05 mean the CF Friday wod we did with the IOCT Backwards wasnt your favorite???

Mr. BS said...


Those Ho Chi Minh trails needed a huge push; great suck there. Thanks to grumpy gus for the motivation.

NM said...

18:07. Thanks for being there this AM...great way to start the weekend.

Jake said...

What is the hill?

Black and Gold CrossFit said...

Hill is the "Ho Chi Mihn trail" behind the lost 50s going up to the Cadet Chapel. Run to the top, turn around and come back into Arvin. It will suck the life out of you quickly.

MikeRothen said...


Awesome workout this morning. I liked it a lot. Good length, simple but devastating

MikeRothen said...
This comment has been removed by the author.
Paul Mary said...


switched to bands on pullups; need to work on kipping
ran stairway to heaven

Gregg said...


That was some character building. The Hill killed me, kind of a goat.

Go Cubs said...

I had no heart or cardio this morning, 26:55

Go Cubs said...

forgot i started @ 2 mins, so 24:55, hopefully i destroy that next time

Mark R said...

22:47...the hill was brutal

Stroh's Lite said...

MWR gym modified + extra pain:
Double unders, pull ups, KBS 53lbs, wall ball 20lbs, followed by 100 double unders straight, followed by 30X135lbs clean/jerk. After 30 min I quit timing and just focused on finishing. Full on smoke fest.