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Tuesday, 09/21/10

We will meet at Shea Stadium (the track) for this WOD.  Warm-up by jogging down to the track!

Four rounds for time of:
Run 400 meters
50 squats

Post time to comments



Compare to 6/3/10.

Remember to use good squat form during this WOD.

Our new shirts being represented at the
5k Warrior Dash last weekend!
on

19 comments:

  1. AnonymousSeptember 21, 2010 at 6:50 AM

    10:16

    ReplyDelete
  2. Black and Gold CF AncientSeptember 21, 2010 at 6:53 AM

    B&G CrossFitters...my fundraising would really like a visit from you. Remember all proceeds go to Wounded Warriors and by donating, the CF Gods give you 30 seconds on your Fran time and an overall increase in work capacity.

    https://rapidgiving.com/fundraising/page/3305/dans-fgb-page

    Thank you,

    MAJ DB

    ReplyDelete
  3. AdamSeptember 21, 2010 at 7:17 AM

    11:34

    ReplyDelete
  4. JWMSeptember 21, 2010 at 7:20 AM

    11:08 total time
    Lap 1 - 1:27
    Squats 1 - 1:04
    Lap 2 - 1:40
    Squats 2 - 1:08
    Lap 3 - 1:46
    Squats 3 - 1:12
    Lap 4 - 1:39
    Squats 4 - 1:10

    ReplyDelete
  5. AnonymousSeptember 21, 2010 at 7:24 AM

    13:25

    I'm getting there...

    ReplyDelete
  6. UnknownSeptember 21, 2010 at 7:54 AM

    10:56

    ReplyDelete
  7. ksekiSeptember 21, 2010 at 8:14 AM

    13:27 w/gym loops
    Horrible idea.

    ReplyDelete
  8. Pauly DSeptember 21, 2010 at 8:20 AM

    11:06.
    I think some of my dance floor skill set translates to this WOD pretty nicely.

    ReplyDelete
  9. ErinMSeptember 21, 2010 at 9:49 AM

    12:12
    Great way to start the morning.

    ReplyDelete
  10. UnknownSeptember 21, 2010 at 10:26 AM

    10:50

    Good WOD. Thanks Smitty for the time-keeping.

    ReplyDelete
  11. MikeRothenbSeptember 21, 2010 at 11:08 AM

    Decided to take the day off because I tweaked my hamstring on a 100m sprint yesterday.

    ReplyDelete
  12. SmittySeptember 21, 2010 at 11:52 AM

    10:53

    ErinM, thanks for the push on the run

    ReplyDelete
  13. KingsSeptember 21, 2010 at 12:41 PM

    11:34. Used the Supe/Comm Loop. Started at the original front Arvin entrance, ran the loop, and did all squats there. Seemed like it was really close to 400 meters.

    Also, I did yesterday's workout before:
    SP: 160,175,190,205,220
    PP: 190,200,210,220,230
    PJ: 205,210,215,220,225

    ReplyDelete
  14. jswobeSeptember 21, 2010 at 3:08 PM

    14:20


    GO ARMY! USMA '00
    BRTRC -- People, Technology, Excellence
    Aberdeen Proving Ground, MD

    ReplyDelete
  15. baby hueySeptember 21, 2010 at 3:19 PM

    13:01

    ReplyDelete
  16. JCSeptember 21, 2010 at 5:51 PM

    9:38

    Significantly faster than my 6/3/10 time of 12:14. I was worried that I was going to struggle to beat my previous time. This was one of the first workouts I did with Black and Gold. Crossfit seems to be paying off for me.

    ReplyDelete
  17. Jmiller6September 21, 2010 at 7:45 PM

    10:52

    ReplyDelete
  18. colonel54September 21, 2010 at 9:00 PM

    13:25 using gym loops

    ReplyDelete
  19. UnknownSeptember 21, 2010 at 9:47 PM

    12:00 Good WOD. My lungs didn't appreciate the cold air this morning.

    ReplyDelete