tag:blogger.com,1999:blog-2265098625928186530.post3444190569208692725..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Saturday 11/21/09 - Sunday 11/22/09Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-2265098625928186530.post-11538901344164515572009-11-23T09:58:06.738-05:002009-11-23T09:58:06.738-05:00For Time: 15:25
5 X Double under
21 X 20lb Med Wa...For Time: 15:25<br /><br />5 X Double under<br />21 X 20lb Med Wall Ball<br />5 X Double under<br />21 X 53lb KB Swing<br />5 X Double under<br />21 X Off Set Push ups (one hand forward of collar bone, one hand below sternum switching every 3 reps)<br /><br />Then<br />10X DU's between same exercises 15 X Reps each<br /><br />Then <br />15X DU's between same exercises 9 Reps each<br /><br />A great high intensity WOD, with a special gift of catching the Med Ball in the face once!!Stroh's Litehttps://www.blogger.com/profile/06217361626362470739noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-66835093468926211912009-11-22T22:50:10.124-05:002009-11-22T22:50:10.124-05:00Sunday:
For Time
5k (first 1/4 mile and last mi...Sunday:<br /><br />For Time <br /><br />5k (first 1/4 mile and last mile uphill)<br /><br />21 pull-ups<br />95 sit-ups<br />72 push-ups<br /><br />All sets were unbroken<br /><br />26:58<br /><br />5k time was the same: 19:24, but overall time improved by 1:36Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-30058703790852475142009-11-22T11:06:16.551-05:002009-11-22T11:06:16.551-05:00Hopped on the back of a motorcycle and went and ra...Hopped on the back of a motorcycle and went and ran in the Kampala 10k. Don't have a time, but the 10k felt rough.Gregghttps://www.blogger.com/profile/14246968826185532608noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-36240626583214757382009-11-21T08:55:56.859-05:002009-11-21T08:55:56.859-05:00100 Burpees in front of the sunrise in Uganda
9:18...100 Burpees in front of the sunrise in Uganda<br />9:18Gregghttps://www.blogger.com/profile/14246968826185532608noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-26323620055399660932009-11-21T06:56:13.606-05:002009-11-21T06:56:13.606-05:00Did the WOD from Thur - 3rds - 50x squats, 25x PUs...Did the WOD from Thur - 3rds - 50x squats, 25x PUs, 20x 205lb DLs - 12:28. That's the way to start a weekend.<br />Looking forward to some Army Rugby this afternoon...Beat Navy!Anonymousnoreply@blogger.com