Thursday, 20 SEPTEMBER 2012


ANNOUNCEMENTS:
Black and Gold CrossFit t-shirts have arrived.  If you are interested in purchasing one (or more), please email me at blackandgoldcrossfit@gmail.com.  They are $20 each. Specify size(s) [small - XL]

This morning we will meet up in the '62 Room to do an initial warm-up and then we will move upstairs to Hayes Gym for the WOD.

NOTE:  WEAR YOUR CHEAP OLD SHOES OR BRING BOOTS - WE ARE CLIMBING ROPES TODAY!

Warm-up and instruction:  Everyone practice rope climbing fundamentals to warm-up, then we will do a WOD brief and demo.

WOD:

4 rounds for time
3 x rope climbs (15' - middle red line)
30 x push-ups (APFT standard)
30 x sit-ups (anchor your feet if you can)

Demo video from CF - WOD demo (note:  don't short the range of motion on push-ups like the dude in the video; also, put your hands behind your head for the sit-ups)

Compare to CF mainsite WOD on 14 SEPT 2012

Post time to comments.

7 comments:

Joe W said...

10:43 not rx. Air Sqts replaced rope climbs

Mickey said...

21:58 kinda rx.

during the 3rd round i got 1 full rope climb and then 4 half climbs because my feet kept slipping

Adam said...

16:10 as rx'd.

The rope climb push-up combo was tough! Great effort by the morning crew fighting through a tough one.

jck said...

23:06 as rx'd
Need to hydrate better.

Matt said...

Aloha,

Let's nickname this one the "Body Destroyer." Rope climbs and push-ups make for an interesting combo.

As Rx'd: 14:24

Christopher Johnson said...

12:46 as rx'd. PUs with rope climbs were tougher than I expected.

ErinM said...

Push-ups were my limiting factor.
14:59 as rx'd.