"WMG" - this means create
a WOD that combines weight lifting, metcon, 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". Metcon is often called 'cardio' and the point is to
fire up your heart rate! Common examples include running (sprints,
middle distance (1 mile - 5 km), or longer), jump rope, cycling,
swimming, rowing, etc. etc. Gymnastics - any body weight only movements like pull-ups, push-ups, burpees, wall climbs, rope climbs, etc.
So, the mission for today is "WMG" - 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
others...so 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): email@example.com 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