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Thursday, 3 JANUARY 2013

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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.

WOD

 Crazy 8s

AMRAP 8
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.
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10 comments:

  1. jckJanuary 2, 2013 at 7:31 PM

    Formation at 0630 for COC change over ceremony.

    ReplyDelete
  2. MickeyJanuary 2, 2013 at 10:14 PM

    same here..coc change ceremony.

    thanks West Point!

    ReplyDelete
  3. AdamJanuary 3, 2013 at 6:57 AM

    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!

    ReplyDelete
  4. AnonymousJanuary 3, 2013 at 9:11 AM

    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!

    ReplyDelete
  5. R.K. BarkerJanuary 3, 2013 at 4:21 PM

    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!

    ReplyDelete
  6. MickeyJanuary 3, 2013 at 4:50 PM

    6 rounds + pullups and 4 burpees

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

    ReplyDelete
  7. MattJanuary 3, 2013 at 7:44 PM

    Aloha,

    Finally a chance to post.

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

    ReplyDelete
  8. ErinMJanuary 5, 2013 at 9:33 PM

    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!

    ReplyDelete
  9. armyautinJanuary 28, 2013 at 7:30 AM

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

    Great workout.

    ReplyDelete
  10. jswobeFebruary 6, 2013 at 12:59 PM

    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...

    ReplyDelete