Thursday, 3 JANUARY 2013

Welcome back!  We will meet in the '62 room at 0530!  I hope all the cadets can make it, if not, find time during the day to make it up!!

Equipment needed - bring your JUMP ROPE and grab a kettlebell or dumb bell on the way in.

Warm-up and instruction:  We will start off with some instruction and practice of kipping pull-ups (Matt) and goblet squats (Adam) and then give everyone a chance to practice.


Crazy 8s

8 x pull-ups
8 x burpees
8 x goblet squats (53/35)

rest 2 minutes, then

Cashout -

AMRAP 4 - Double-unders!!!

Post number of rounds complete and number of Double-unders for cash-out to comments.


jck said...

Formation at 0630 for COC change over ceremony.

Mickey said...

same here..coc change ceremony.

thanks West Point!

Adam said...

it was great to see a few cadets there this morning! Welcome back Erin M!!

5 rounds + 3 x goblet squats as rx'd

then 175 double-unders

I was smoked at the end of this one!

Nate said...

5 rounds + 2 pullups
35 (or so) double unders. Had to do a bunch of single unders in between, though I lost count of all those... it was a lot more.
Great WOD to start off the semester!

R.K. Barker said...

I had to miss this morning because of an early formation for my company.

4 rounds plus 4 goblet squats, Rx'd.

50 double unders, with lots of single unders.

We have height and weight testing at 0500 tomorrow, so I might be a little late, but I'll be there!

Mickey said...

6 rounds + pullups and 4 burpees

My Achilles tendon went nuts after the workout so i decided double unders were not a good idea.

Matt said...


Finally a chance to post.

6 rounds + 2 pull-ups
Cashout: 185 double-unders

ErinM said...

5 rounds + 2 pull-ups

That was a great smoker.

Followed by some sad attempts at double-unders and a lot of single-unders.

It is great to see everyone and be back doing Crossfit!

armyautin said...

6 rounds plus 300 single unders (couldnt get the hang of the double yet)

Great workout.

jswobe said...

That was a smoker...great WOD.

6 rounds + pull-ups & burpees
(had I had a little more heart, I could have broken 7 rounds...damn...)

208 double unders

again...great WOD...