Friday, 16 NOVEMBER 2012


Announcements - West Point WOD for Warriors shirts...still only $15 each or 2 for $25.  If you are interested, please email me:  blackandgoldcrossfit@gmail.com

We will meet up in the '62 room to warm-up and brief the WOD.  If we have a big group, then we will go to Hayes Gym for the WOD.

Warm-up and instruction:  Matt will demo exercises and Adam will discuss points of performance for each.  Then everyone gets a chance to practice.

WOD:

3 minute pull-up test (kipping is authorized)

Rest 3 minutes, then:

AMRAP 9
3 x wall climbs
5 x strict pull-ups
7 x burpees

Post number of pull-ups complete and number of rounds complete to comments.

11 comments:

R.K. Barker said...

Unfortunately my regiment is having formation 20 minutes earlier than usual. So I won't be able to come out, but I'll have time to make it up in the morning, and then I'll post it.

Mickey said...

35tr2 fights tomorrow for Mid-Round grading so I also won't be there.

Nate said...

My company is having a mandatory formation at 0600 tomorrow, and as much as I hate to add my name to the list, I will be unable to be at crossfit tomorrow. Look forward to seeing everyone back on Monday, though. Have a great weekend!

Matt said...

Aloha,

A couple still were able to come this morning. Great smoker to end the week.

3 min Pull-ups: 65
Main WOD: 6 rounds

Darrin G. said...

3 min Pullups: 31
WOD: 4 Rounds

Good Pain:)

Thanks for motivating me, everyone!

R.K. Barker said...

That was tough, but good. MAJ Radik, you're an animal. 29 pull ups and 4 rounds of the main WOD. A good way to bring in the weekend.

Mickey said...

1-1 for the day in fights

1-2 for my final record.

Not great, but hey, what are you going to do?

Adam said...

fun times this morning!

Pull-ups = 50 (first 25 were unbroken, then sets of 5; butterfly kip)

WOD: 5 rounds + 2 Wall climbs

BEAT TEMPLE!

have a great weekend!

JC said...

Pull-ups = 40

WOD: 5 rounds

ErinM said...

Been negligent on posting. Did Murph this morning, but am looking forward to trying out Friday's WOD.

48:56 (transitioned to jumping pull-ups after the first 50)

jswobe said...

Pull-ups: 42

WOD: 5 rounds

Wall climbs are hurt so good...