Wednesday, 19 SEPTEMBER 2012


If you are interested in purchasing a Black and Gold CrossFit t-shirt, they are $20 each.  I have S - XL, just let me know sizes.

Also, all cadets who regularly attend the morning crew at 0530 are invited to lunch and football watching on Saturday at my house.  We will eat at 1130 and then after Army beats Wake Forrest I will drop folks back off at the cadet area.  Please RSVP to: or NLT 1600 on Thursday so I can plan chow accordingly.

For Wednesday:

Equipment required:  1 x barbell per person with appropriate weight

Warm-up and instruction - 10 minutes - split group in half, 5 minutes per group - practice and rotate
Handstand push-ups (Adam demo)
Deadlift (Matt demo)

WOD (starts NLT 0550):

7 rounds for time
5 x handstand push-ups
5 x deadlifts (245/165)
5 x bar facing burpees

NOTE:  Scale weight as needed.
NOTE2:  Scale handstand push-ups to elevated pike push-ups

Post time to comments.


Mickey said...

scaled to 185# deadlifts.

HSPU were all rx'd


Adam said...

It was great to see a big crew this morning!

Nice work on handstand push-ups and progressions.

11:48 as rx'd.

245# was pretty heavy on the DLs, but felt good to knock them out.

jck said...

195# Deadligts
switched to pike HSPU after rd#3

Nate said...


Scaled 155 deadlifts.
Scaled HSPU.

Matt said...


Weight as Rx'd. I worked in kipping HSPU.


JC said...

Read that one wrong, did AMRAP 7. 4 rounds