CrossFit Thursday:
On Friday the Academy will be hosting the 30th anniversary reunion for the Iranian Hostages, 52 of whom spent 444 days in captivity. West Point was the first place in the United States where these hostages were taken after their release in 1981. A ceremony will be held mid-morning on Friday to honor the strength, resolve and spirit which they all displayed throughout their captivity. As such, classes on Friday will begin an hour early. Because of this, CrossFit Friday is temporarily CrossFit Thursday. So, get your weight vests (IBA with some plates) on and get ready for an early Thursday morning escape planned by our very own Justin Weeks.
Escaping the Embassy (weight vest optional) -
Start in Hayes Gym
Complete 3 rounds of
- Rope climb to shelf
- Run ½ lap, down stairs
- 5 Wall Climbs [mov] [wmv]
- 10 Burpees
Run to 4th Floor and bear crawl to 4th Floor Gym
In the 4th Floor Gym Complete 3 Rounds of
- 1 Suicide
- 25 Push-Ups
Bear crawl back to the top of Stairs and run to back down to Hayes Gym.
In Hayes Gym Complete
- 30 Sit-up to Pull-ups
16 comments:
5 wall climbs?
kseki - check the link for a video of a WOD including wall climbs.
I was curious how many per round... I did them during the WOD in the video and it was pretty miserable doing 10 per round. I saw the draft of this WOD and just confirming that it's 5.
ok, I am an idiot. Yeah we are doing 5 per round...Thanks for the catch!
23:54 with IBA + 20#
21:41 without a vest. I went up and down the same set of stairs (Stairway to Heaven).
Great WOD, glad to see everyone there.
23:39 without vest.
Great crowd today!
21:43 with no vest
Good WOD and great group in there this morning. It is always more motivating to have other people there sucking with you.
26:41 with no vest.
Those wall climbs and burpees killed me... glad to see Weeks showed up to his own workout (not)
27:04- great WOD
Weeks- big bites at lunch today. well done.
Had to adjust the workout a bit. Couldn't get into Hayes and still not running yet.
3 rds of:
5 pull-ups
5 KTEs
Row 85 meters
5 wall climbs
10 burpees
3 rds of:
Row 250m
25 push ups
Finished off with 30 sit ups to pull-ups.
20:52.
30:33 with IBA + 20lbs
Bobby, you smoked me.
By the way...great work for those of you rocking through that WOD with a vest and weight! It beat my down something fierce with no added weight so it was motivating to see some of you out there pushing through with the extra weight!
Not being near Arvin, I did an alternate weightlifting WOD from "The WOD Shop:"
Power Cleans 3-3-3-3-3 @70% 1RM
Push Press 3-3-3-3-3 @72% 1RM
Cleans: 135#
PP: 115#
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
3 Rounds
5 towel pull ups
5 towel knees to elbows
5 wall climbers
10 burpees
9:23 (THS on this wod)
Did the back half of the Oregon Trail WOD
Run 400 meters with 53# KB
25 push-ups
Run 400 meters with 53# KB
25 push-ups
Jog to top of cul-de-sac and bear crawl down the hill.
Burpee broad jump back up the hill and stop the clock at the top.
10:09
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