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
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7 comments:
10:43 not rx. Air Sqts replaced rope climbs
21:58 kinda rx.
during the 3rd round i got 1 full rope climb and then 4 half climbs because my feet kept slipping
16:10 as rx'd.
The rope climb push-up combo was tough! Great effort by the morning crew fighting through a tough one.
23:06 as rx'd
Need to hydrate better.
Aloha,
Let's nickname this one the "Body Destroyer." Rope climbs and push-ups make for an interesting combo.
As Rx'd: 14:24
12:46 as rx'd. PUs with rope climbs were tougher than I expected.
Push-ups were my limiting factor.
14:59 as rx'd.
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