tag:blogger.com,1999:blog-2265098625928186530.post8440422034431481637..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Thursday, 13 DECEMBER 2012Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-2265098625928186530.post-74250891011789719252013-01-31T16:55:50.812-05:002013-01-31T16:55:50.812-05:00No IOCT / Hayes Gym near me. Sad face.
Instead.....No IOCT / Hayes Gym near me. Sad face.<br /><br />Instead...<br /><br />AMRAP 20:<br />10 x vault over wall<br />Run 4 flights of stairs, carrying 45-lb plate<br />Run back down stairs<br />10 x burpees<br />Run back up stairs<br />Run down carrying the 45-lb plate<br />10 x ring dips<br />100ft dumbbell waiters walk, 30-lbs<br /><br />4 rounds completejswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-28320360647838373202012-12-13T12:53:20.499-05:002012-12-13T12:53:20.499-05:004 rounds + 1.5 laps on the 5th round. On Round 2 I...4 rounds + 1.5 laps on the 5th round. On Round 2 I accidently ran 6 laps, so I guess in total I did 4 + 2.5 laps.<br /><br />Fun times, gotta love the shelf!!Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-57109083015351808602012-12-13T08:30:30.283-05:002012-12-13T08:30:30.283-05:00I don't know what happened! My alarm was on, i...I don't know what happened! My alarm was on, it was set for the right date, and the right time, I do not remember it going off! I went by Arvin this morning after breakfast, but couldn't make up the WOD with Mil Move classes, so I went to the 3rd floor weight room.<br /><br />Back Squat at 115 pounds, focusing on deep squats, tight core, and upright chest. 5 sets of 5, rest inbetween for 15 hand-release pushups (total of 60). It was fast, but good.R.K. Barkerhttps://www.blogger.com/profile/04096851892929021546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-2542106402923618632012-12-13T08:17:31.100-05:002012-12-13T08:17:31.100-05:004 rounds and ten feet short of the frist lap on th...4 rounds and ten feet short of the frist lap on the 5th round.Caleb McDanielhttps://www.blogger.com/profile/06834224678068748202noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-38617489107076744582012-12-13T06:48:08.771-05:002012-12-13T06:48:08.771-05:00cadet plague still. hopefully i can shake this by ...cadet plague still. hopefully i can shake this by tomorrow.Mickeyhttps://www.blogger.com/profile/15819279073825817599noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-255374348221049652012-12-12T22:15:23.201-05:002012-12-12T22:15:23.201-05:00I won't be able to come to crossfit tomorrow -...I won't be able to come to crossfit tomorrow - a couple last major graded events on the plate are due tomorrow. I'll definitely have to make this one up - looks like a great WOD.<br /><br />Should be there Friday.Natehttps://www.blogger.com/profile/07901639313206883205noreply@blogger.com