Wednesday, 19 DECEMBER 2012

Wednesday's WOD:

"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 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):  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 contest!!!


Matt said...


I did a shorter version of "Eva." We'll call it "Ava," Eva's little sister.

5 rounds for time:
Gym Loop
15 x KBS (70)
15 x Chest to Bar Pull-ups


R.K. Barker said...

Today sucked.

7 rounds for time:

12 wall ball shots, 20 pounds
9 strict pull-ups
2 minutes of all-out rowing


The wall ball shorts weren't too bad, the pull ups got tough after the 4th round, and rowing was miserable, but I still thought it was fun somehow!

ErinM said...

Helen who rows:
400 m row
21 KBS 35lb
12 pull-ups

Didn't realize how much of a forearm smoker that would be!