We will be meeting at the River Courts for this Friday Morning Treat:
30 x pull-ups
30 x burpees
30 x toes to bar
30 x dips
30 x sit-ups
30 x squats
30 x push-ups
Run 500 m (or so!): run north along the road to the turn-around and back into the field between the two sets of pullup bars.
If you are interested in purchasing a Black & Gold CrossFit t-shirt, bring your $20 tomorrow morning and I will have them available.
Is there any way that you would want to donate a t-shirt or two to follower who are down range? Let me know and I can send my address...
ReplyDelete18:30
ReplyDeleteGreat crew to end the week with!
I was time constrained this morning, so I wasn't able to participate in CF Friday w/ the crew. However, I did a WOD from The WOD Shop on the Stony II track.
ReplyDelete3 rounds - Rest for exact amount of time required to complete previous interval
Total Time = 21:18
Run 200m - R1-0:34,R2-0:39,R3-0:40
Rest
Run 400m - R1-1:23,R2-1:19,R3-1:18
Rest
Run 600m - R1-2:00,R2-2:00,R3-1:52
Rest
12:58
ReplyDeleteAwesome group this morning and you all did a great job. Thanks for motivating me going into the weekend!
19:14 This week I've felt weak and slow, not sure why, but a good WOD to end the week. BEAT DUKE!
ReplyDeleteIt was somewhere between 14-16 minutes. The burpees and ankles to bar was a tough combo back to back. Solid workout.
ReplyDelete14:21 w/gym loop. Squats weren't on the board but remembered they were on so did them after pushups. Good WOD. Toes to bar hurt. Anyone doing the Fitcomp tomorrow?
ReplyDeleteKseki, we have a few cadets competing. No green suiters that I am awarre of. If you are interested shoot me an email and I will explain the registration.
ReplyDeletehad to take the past few days off because of my hamstring pull. hopefully ill be back at it on monday.
ReplyDeletehave a good weekend!
13:04. The TTB were definitely a challenge, and slowed me down. Great end to the Crossfit week. Good luck to those involved in the Fitcomp!
ReplyDelete12:46
ReplyDelete14:00 approximately... didn't have the actual time... so faster finishers estimated for me.
ReplyDeleteGood luck to those competiting tomorrow.
14:53 or 15:53. Can't remember which one. Still pretty slow. Push-ups and dips were really slow.
ReplyDeleteComing to game against Temple. Really would like to purchase one of your shirts. Will they be available somewhere?
ReplyDeleteJR
15:42
ReplyDeleteRyan, we are selling the shirts to raise money so we can purchase equipment for the affiliate (since we are a non-profit affiliate and do not make any money from dues, etc.). So far we are still recovering the cost of the t-shirt purchase and are unable to donate any of them.
ReplyDeleteJohn, email us at the affiliate address (blackandgoldcrossfit@gmail.com) and we can coordinate a way to get you a shirt next weekend)
1109, TTB were slow
ReplyDelete11:46 from the west coast. Great wod, a lot of fun
ReplyDelete