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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.
on

11 comments:

  1. R.K. BarkerNovember 15, 2012 at 8:17 PM

    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.

    ReplyDelete
  2. MickeyNovember 15, 2012 at 8:38 PM

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

    ReplyDelete
  3. AnonymousNovember 15, 2012 at 9:39 PM

    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!

    ReplyDelete
  4. MattNovember 16, 2012 at 7:08 AM

    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

    ReplyDelete
  5. UnknownNovember 16, 2012 at 10:42 AM

    3 min Pullups: 31
    WOD: 4 Rounds

    Good Pain:)

    Thanks for motivating me, everyone!

    ReplyDelete
  6. R.K. BarkerNovember 16, 2012 at 11:21 AM

    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.

    ReplyDelete
  7. MickeyNovember 16, 2012 at 11:35 AM

    1-1 for the day in fights

    1-2 for my final record.

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

    ReplyDelete
  8. AdamNovember 16, 2012 at 2:08 PM

    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!

    ReplyDelete
  9. JCNovember 17, 2012 at 7:03 AM

    Pull-ups = 40

    WOD: 5 rounds

    ReplyDelete
  10. ErinMNovember 17, 2012 at 9:36 AM

    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)

    ReplyDelete
  11. jswobeJanuary 4, 2013 at 12:30 PM

    Pull-ups: 42

    WOD: 5 rounds

    Wall climbs are hurt so good...

    ReplyDelete