Friday, 16 NOVEMBER 2012
Announcements - West Point WOD for Warriors shirts...still only $15 each or 2 for $25. If you are interested, please email me: blackandgoldcrossfit@gmail.com
We will meet up in the '62 room to warm-up and brief the WOD. If we have a big group, then we will go to Hayes Gym for the WOD.
Warm-up and instruction: Matt will demo exercises and Adam will discuss points of performance for each. Then everyone gets a chance to practice.
WOD:
3 minute pull-up test (kipping is authorized)
Rest 3 minutes, then:
AMRAP 9
3 x wall climbs
5 x strict pull-ups
7 x burpees
Post number of pull-ups complete and number of rounds complete to comments.
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11 comments:
Unfortunately my regiment is having formation 20 minutes earlier than usual. So I won't be able to come out, but I'll have time to make it up in the morning, and then I'll post it.
35tr2 fights tomorrow for Mid-Round grading so I also won't be there.
My company is having a mandatory formation at 0600 tomorrow, and as much as I hate to add my name to the list, I will be unable to be at crossfit tomorrow. Look forward to seeing everyone back on Monday, though. Have a great weekend!
Aloha,
A couple still were able to come this morning. Great smoker to end the week.
3 min Pull-ups: 65
Main WOD: 6 rounds
3 min Pullups: 31
WOD: 4 Rounds
Good Pain:)
Thanks for motivating me, everyone!
That was tough, but good. MAJ Radik, you're an animal. 29 pull ups and 4 rounds of the main WOD. A good way to bring in the weekend.
1-1 for the day in fights
1-2 for my final record.
Not great, but hey, what are you going to do?
fun times this morning!
Pull-ups = 50 (first 25 were unbroken, then sets of 5; butterfly kip)
WOD: 5 rounds + 2 Wall climbs
BEAT TEMPLE!
have a great weekend!
Pull-ups = 40
WOD: 5 rounds
Been negligent on posting. Did Murph this morning, but am looking forward to trying out Friday's WOD.
48:56 (transitioned to jumping pull-ups after the first 50)
Pull-ups: 42
WOD: 5 rounds
Wall climbs are hurt so good...
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