Thursday, 20 DECEMBER 2012

Thursday's WOD:

"WG"  - this means create a WOD that combines weight lifting and gymnastics!  Weight lifting is everything from wall ball shots, kettlebell swings, bench press, snatch, deadlift, etc. etc.  if it involves ADDED weight, then it can be considered "W".  Gymnastics - any body weight only movements like pull-ups, push-ups, burpees, wall climbs, rope climbs, etc.

So, the mission for today is "WG" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.

Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s):  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!


Mickey said...

TEE week is killin me.

found this during my study break:

pre apocalypse wods to prepare for friday.

Matt said...


Did another good one this week. I started with strength, 3-3-3-3-3 Deadlift, then my WOD.

21-15-9 for time of:
Shoulder to overhead (115)
Parallel-to-bar "bar-facing burpees"

Strength: 325-335-345-355-365
WOD: 8:21

Mickey said...

TEE week has been killing me. About to take the final TEE. Then heading off to Michigan. No wod today.

I'll try to make it up tomorrow.