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Friday, 6 January

Check out the pix from CrossFit over Christmas.  Some very entertaining ones!  Please vote by sending an email to blackandgoldcrossfit@gmail.com  Voting is open between now and Sunday night when the WOD posts at 6 pm.  I will tally up votes at that time and the winner will receive their shirt on Monday morning!!
Erin M climbing indoors
Erin M climbing outdoors
Mickey with the Shake Weight


Adam is attacked by his son and niece while doing HSPUs


Santa Sean gives a great gift

Friday WOD:

Warm up - for time:  15 x air squat (unweighted), 15 x front squat w/ 20 lbs. medicine ball, 15 x overhead squat with PVC pipe.

WOD:
5-5-3-3-2-1 reps of
Back squat

NOTE:   There is no time component to the WOD, focus on proper form and work with a partner.

Post loads to comments.
on

11 comments:

  1. MackJanuary 6, 2012 at 7:48 AM

    185-195-205-215-225-225-235

    warm up done after: 59 sec

    ReplyDelete
  2. AdamJanuary 6, 2012 at 8:31 AM

    I left my book in the car (I know cadets don't have this problem..), so I don't remember exactly what I did but it was rather weak. Back squat continues to be a huge goat for me and it is one area that I have seen very little improvement in over the past year.

    155-175-185-195-205-215 (or something like that)

    ReplyDelete
  3. PatrickJanuary 6, 2012 at 9:02 AM

    185-215-225-245-265-285

    I'm going to use a medicine ball in the future as a guide to see how low i can get.

    ReplyDelete
  4. njcJanuary 6, 2012 at 11:11 AM

    urinalysis this morning at 0440... knocking this out this afternoon.

    ReplyDelete
  5. jswobeJanuary 6, 2012 at 3:06 PM

    Warm-up: 1:09

    Squat:
    135-155-185-205-225-245


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  6. MickeyJanuary 6, 2012 at 5:19 PM

    Broke out the Chuck Taylor high tops for today. Started with bench, same sets as squats.

    Bench: 135,155,165,185,190,200(miss)
    Squat: 135, 185, 205, 215, 225, 255

    Squatting felt really good. Finished up with 50 pullups, mix of strict and kipping.

    ReplyDelete
  7. njcJanuary 6, 2012 at 5:49 PM

    Warm-up: 1:17

    Squat:
    175-185-195-205-215-235 (PR)

    (thanks to Mickey for the spot)

    Finished with 20 Minutes of Goodness (pushups and abs)

    ReplyDelete
  8. jckJanuary 6, 2012 at 9:56 PM

    Started my workout resolution by running for 25 minutes.

    ReplyDelete
  9. MickeyJanuary 6, 2012 at 10:20 PM

    ps...

    warm up in 53 sec.

    ReplyDelete
  10. ErinMJanuary 6, 2012 at 10:25 PM

    85-95-105-105-110-115

    Hoping to bring roommate back!

    ReplyDelete
  11. leighgustJanuary 7, 2012 at 12:24 PM

    1st time backsquatting.
    135-135-155-155-165-180(fail)-175(fail)-175(fail)-155.

    those fails were a little disheartening... great to see where i am at on these.

    ReplyDelete