tag:blogger.com,1999:blog-2265098625928186530.post4466832904656944121..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Friday, 01/14/11Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-2265098625928186530.post-38068054404979236272011-01-15T15:23:47.864-05:002011-01-15T15:23:47.864-05:00I did the "525" wod
25 20" box jum...I did the "525" wod<br />25 20" box jumps<br />25 pull ups<br />25 65# overhead squats<br />25 53# kb swings<br />25 burpees<br /><br />6:13 great wod!! Thanks JakeJoehttps://www.blogger.com/profile/13984474431363580313noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-55762967099721060712011-01-15T00:01:34.489-05:002011-01-15T00:01:34.489-05:00Did the "525" WOD from the Oregon Trail ...Did the "525" WOD from the Oregon Trail site and scaled the weight up<br /><br />25 Box jumps (20")<br />25 Pull-ups<br />25 Overhead squats @ 65lbs<br />25 Kettlebell swings (@53#)<br />25 Burpees<br /><br />11:00Danhttps://www.blogger.com/profile/07513815614734825064noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-61402854087949055592011-01-14T21:38:45.653-05:002011-01-14T21:38:45.653-05:00Ashamed to have missed this AM. I did the WOD with...Ashamed to have missed this AM. I did the WOD with kseki Thursday night in 19:48. Awesome time, Bobby and thanks for picking up my slack Justin.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-68974749865868953432011-01-14T15:17:27.411-05:002011-01-14T15:17:27.411-05:00@jswobe:
Thanks, it's a modified version of a...@jswobe:<br /><br />Thanks, it's a modified version of a work out we used to do when I was a company commander. If you only do one round, it takes more time to set everything up and tear it down than it does to execute the WOD, so doing an AMRAP or multiple rounds would be better.Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-24714690422798081002011-01-14T15:13:04.761-05:002011-01-14T15:13:04.761-05:00@Adam -- that BW 100 WOD is great.
Either AMRAP 2...@Adam -- that BW 100 WOD is great.<br /><br />Either AMRAP 20 or 2-3 rounds.<br /><br />I like it!<br /><br /><br /><b>GO ARMY!</b> USMA '00<br /><a href="http://www.brtrc.com" rel="nofollow">BRTRC -- People, Technology, Excellence</a><br />Aberdeen Proving Ground, MDjswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-85101924974151005422011-01-14T14:26:33.852-05:002011-01-14T14:26:33.852-05:00Wish I could have made it for the early morning gr...Wish I could have made it for the early morning group, but based on the previous posts most didn't so I feel a little less bad.<br /><br />Anyway, did the WOD with CK in 23:05. Whoever thought burpee long jumps could be so brutal?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-64595236344417438762011-01-14T13:50:35.560-05:002011-01-14T13:50:35.560-05:00Brenton: 12:15
no vest
GO ARMY! USMA '00
...Brenton: 12:15<br /><br />no vest<br /><br /><br /><b>GO ARMY!</b> USMA '00<br /><a href="http://www.brtrc.com" rel="nofollow">BRTRC -- People, Technology, Excellence</a><br />Aberdeen Proving Ground, MDjswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-47211326835237726392011-01-14T13:34:01.287-05:002011-01-14T13:34:01.287-05:00THS (tiny heart syndrome) kept me in bed past my a...THS (tiny heart syndrome) kept me in bed past my alarm, so I made up for it during lunch.<br /><br />Body Weight 100:<br />10 x body weight bench press (185#)<br />10 x b.w. back squat (185#)<br />10 x b.w. deadlift (185#)<br />10 x pull ups (strict)<br />10 x ring dips<br />10 x box jumps (24")<br />10 x ankles to the bar<br />10 x burpees<br />10 x chin-ups<br />10 x jumping lunges (total, not per leg)<br /><br />10:07<br /><br />Pretty slow time because I had to break up the squats and the chin-ups. My body is shot after a tough week and I was dying on the squats. Good WOD though, maybe next time make it an AMRAP 20 or something.Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-32582123269091877182011-01-14T13:20:10.884-05:002011-01-14T13:20:10.884-05:00That's true. The workouts for today looked as ...That's true. The workouts for today looked as though it would be too much for my foot so I decided to adjust one of my favorites. I got a great push from ACE on this one.Kingshttps://www.blogger.com/profile/01247430289349306641noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-58141286403446370322011-01-14T13:02:34.074-05:002011-01-14T13:02:34.074-05:00Kings...talk about a wheelhouse WOD for you! Good...Kings...talk about a wheelhouse WOD for you! Good stuff.JWMhttps://www.blogger.com/profile/14523193502837261853noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-6893113145151609222011-01-14T12:36:12.874-05:002011-01-14T12:36:12.874-05:00Foot is still a little sore. Decided to do a modif...Foot is still a little sore. Decided to do a modified Nancy:<br /><br />5 Rds of:<br />500 M Row<br />15 OHS (95#)<br /><br />13:48.Kingshttps://www.blogger.com/profile/01247430289349306641noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-81005700332206442702011-01-14T12:23:28.155-05:002011-01-14T12:23:28.155-05:00Aloha,
I did the off-site WOD, obviously. Needle...Aloha,<br /><br />I did the off-site WOD, obviously. Needless to say it was a smoker as all Hero WODs are.<br /><br />With a 20lbs vest: 13:28Matthttps://www.blogger.com/profile/03197836099433701283noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-21809915578905637842011-01-14T07:59:12.125-05:002011-01-14T07:59:12.125-05:00Bobby and Nick
18:50
Although he's got 50 lb...Bobby and Nick<br /><br />18:50<br /><br />Although he's got 50 lbs on me, props to Bobby for picking up my slack on the buddy carry up the stairs and the HSPU. good timesnjchttps://www.blogger.com/profile/14808947567838254277noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-10598369992227369132011-01-14T07:17:44.205-05:002011-01-14T07:17:44.205-05:00Good WOD to end the week on.
22:53
I did it with...Good WOD to end the week on.<br /><br />22:53<br /><br />I did it with SG and JC so we modified a bit. We did 75 and 15 for the pull-ups and we did 75 reps of the Deadlift but said that two people could work at a time. For the buddy carries, we each took a turn but that gave us a little rest and slowed the time a bit.<br /><br />Thanks to SG and JC for the push!JWMhttps://www.blogger.com/profile/14523193502837261853noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-10458101772596842432011-01-13T21:46:32.131-05:002011-01-13T21:46:32.131-05:00That is awesome! Even though "Brenton" ...That is awesome! Even though "Brenton" sounds like fun, the WOD at Arvin would be great. Have a good time...jswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.com