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Monday, 09/06/10

Several of you are spread across the country but that does not mean you shouldn't find 30-60 minutes to get your daily CrossFit on!  To help facilitate we are posting two WODs for you today.  The first WOD is one you can do if you are near a gym.  The second one requires no equipment which means you have no excuse for not doing it!  Choose one of the two and have an awesome Labor Day!

WOD #1:
"Jackie"
For time:
Row 1000m
50 barbell thrusters (45/33)
30 pull-ups

WOD #2:
AMRAP in 10 minutes of:
10 push-ups
10 tuck jumps
10 squats

Post WOD choice and time  or number of rounds to comments.

Click here to check out an informative study written by a few officers at Command and General Staff College including one of the Black and Gold CrossFit early members, MAJ  Wylie.
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17 comments:

  1. JWMSeptember 5, 2010 at 6:37 PM

    Arvin opens at 0930 tomorrow. I am planning to be there then if you want to join.

    ReplyDelete
  2. UnknownSeptember 5, 2010 at 7:18 PM

    13 rounds, kinda low intensity wasn't feelin it

    ReplyDelete
  3. AnonymousSeptember 5, 2010 at 10:57 PM

    There will be a Beast Skills workshop (http://www.beastskills.com/) in Westwood, NJ on Columbus Day weekend. Only $60 if you sign up before September 15. Here is the link to sign up. Looks like a great time.

    http://crossfitignite.com/2010/07/12/beast-skills-hand-balancing-and-gymnastic-workshop-1092010/

    ReplyDelete
  4. JCSeptember 6, 2010 at 9:55 AM

    14 Rounds of WOD #2

    The tuck jumps definitely get the heart rate going

    On a separate note. Had to do some make-up work this weekend while away in Philly. Did the 50XDL and 1.2 mile run WOD from last week. My hotel was conveniently about a mile from the Philly Museum of Art (i.e. The Rocky Steps) so I worked them into the mix as well. One of the most fun WODs I've done in awhile.

    ReplyDelete
  5. JWMSeptember 6, 2010 at 10:53 AM

    8:25 as Rx'd

    THS set in big time and I was feeling way too sorry for myself on the last 15 pull-ups. Cashed out with 100 DUs (which were pretty week). Fun small group this morning and Adam is making mad progress on his DUs!

    JC, sounds like an awesome WOD. I can just imagine "Eye of the Tiger" playing in the background of your WOD.

    ReplyDelete
  6. AdamSeptember 6, 2010 at 11:12 AM

    WOD #1 - it was around 11 minutes, my watched reset on the timer half way thru the thrusters, so not sure of exact time.

    Did the 100 DUs cashout at 2:14, I think I finally found the groove. Thank you Buddy Lee!

    ReplyDelete
  7. MajSeptember 6, 2010 at 11:15 AM

    Showed some Ukrainians how we do CrossFit.

    WOD
    5 rounds for time
    5 x Bar muscle ups
    20 x Squats
    1 x 300m run (approx.)

    Time: 11:11

    ReplyDelete
  8. ErinMSeptember 6, 2010 at 11:25 AM

    First time posting.

    WOD #1
    About 12:30 minutes.
    Thrusters were a lot of fun.

    0530 - Run to the radio tower, nap, then Crossfit WOD.

    ReplyDelete
  9. ksekiSeptember 6, 2010 at 12:18 PM

    This comment has been removed by the author.

    ReplyDelete
  10. MikeRothenbSeptember 6, 2010 at 3:55 PM

    Just a light run today. Got a great workout in at Crossfit Hoboken in NYC this Saturday, a fellow cadet and I came in at #1 representing B&G well in a partner wod:

    500m row per person
    20 burpees per person
    2 20m sandbag carries
    another 2 20m sandbag carries
    20 burpees
    400m run

    ReplyDelete
  11. Fragile XSeptember 6, 2010 at 4:38 PM

    7:19 on WOD 1

    ReplyDelete
  12. baby hueySeptember 6, 2010 at 5:43 PM

    Wod one

    11:00

    ReplyDelete
  13. AnonymousSeptember 6, 2010 at 6:49 PM

    WOD #1
    9:19*

    Had to sub 50 squats and 50 push-ups for thrusters and did strict pull-ups. Shoulder is just not there yet.

    ReplyDelete
  14. ksekiSeptember 6, 2010 at 7:39 PM

    9:42 as Rx'd
    WOD #1
    Didn't realize until right before I started that it was thrusters not push presses. Mentally broke me down. THS on thrusters.

    ReplyDelete
  15. UnknownSeptember 6, 2010 at 8:49 PM

    07:29 for WOD 1

    ReplyDelete
  16. ChadCSeptember 7, 2010 at 8:41 AM

    WOD #1

    9:25 as rx'd

    ReplyDelete
  17. Pauly DSeptember 8, 2010 at 9:59 AM

    Wod 1. 10:05

    ReplyDelete