Wednesday, 14 December

I hope TEEs are going well - hang in there!

Reminders -
1)  CrossFit t-shirts?  Let me know.
2)  CrossFit Christmas photo contest.  Take an awesome photo, email it to me (blackandgoldcrossfit@gmail.com) and best one wins a classic B&G t-shirt.

TEE Week WOD #3

"Wood" (Hero WOD from the main site)

5 Rounds for time of: 
Run 400m (Comm's Loop - start in front of Arvin gym)
10 x Burpee box jumps, 24" box
10 x Sumo-deadlit high-pull (95/65)
10 x Thrusters (95/65)
Rest 1 minute after each round (during rest walk to front of Arvin for start of run)

Post time to comments.

10 comments:

Adam said...

It was awesome to see such a big morning crew this morning! That was a TOUGH WOD - nice work by everyone taking it head on!

31:18
1st round as rx'd, then I had to scale to 75 lbs. for remaining rounds. Thrusters destroyed me at 95 and didn't get much easier at 75!!

Matt said...

Aloha,

That was a smoker. Great to see some of those returning from semester abroad in there this morning.

As Rx'd: 30:42

I some how kept everything unbroken.

leighgust said...

37:09 rx.

Adam said...

@ leigh - awesome job!!!!!

leighgust said...

thx--it was no joke!!

ErinM said...

27:31

Scaled up to 24" box jumps and down to 45lb. Should have tried a little more weight. Though I came away gloriously smoked.

Two more TEEs!

Mickey said...

Woke up and felt like death this morning so i took the extra sleep. felt guilty so i just finished the wod. crossfit really sucks when you do it alone.

scaled to 75 after reading the comments before. finished at 33:38.

that one was brutal.

jswobe said...

29:25

**I used a 45-lb kettlebell for the SDHPs (trying to ease the back into heavier weights and avoid too much strain); I don't think my back would have liked the 95-lbs after "Nancy" yesterday. But - it's feeling a lot better!

Anyway - that was a tough WOD! These past three days have been the longest CF workouts I have done back-to-back. I'm hoping tomorrow is something simple like weighted pull-ups...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

Adam said...

@ jswobe -

the last 3 days have been brutual and intentionally so - it will be the last week most folks will work out until January, so we are ending on a high note!

Tomorrow the WOD will be shorter and only consist of 10 minutes of work! It won't be easy, but it will be short. Glad you are back in the saddle again!

MikeRothenb said...

i did it this morning with 75lbs...my watch stopped so im not sure on time.
great workout though.