Thursday, 14 FEBRUARY 2013

Announcements - Happy Valentine's Day - come on down to the '62 room at 0530 and show yourself some CrossFit LOVE!!  We will meet in the '62 room to warm-up and then move up to Hayes Gym for the WOD.
If you are not at West Point, I apologize in advance for this very specific West Point WOD.

Equipment required  - JUMP ROPE...you've bought one..right?!?  and Hayes Gym set up for the IOCT.

Warm-up and instruction - we will demo all phases of the WOD and then give everyone a chance to practice their technique.  I will ask an IOCT shelf-master to demo the shelf and provide DPE-approved points of performance and hints...so if you are an IOCT-wizard, get ready to brief the group and demo!

WOD: We will start NLT 0545 so we have time for all the fun!

AMRAP 9:
Low crawl
Tires
Vault
Shelf
Run 2.5 laps (approximately 400 meters)

NOTE:  After you complete your laps on the track, run back down the start and go again!!!
NOTE2:  We will stagger start, so bring a wrist watch!!

Cash-out:

'ANNIE' (12 minute time cap so that folks aren't late for formation!!)

50-40-30-20-10
Double-unders (3:1 single-under scale)
Sit-ups (APFT standard with feet unanchored)

Compare to: 25 OCT 2012

Post number of rounds complete for the WOD and time for the cash-out!


12 comments:

Caleb McDaniel said...

Well I have been put on profile for this week and part of next by DPE, so I will not be there. When we did those handstand pushups I may or may not have landed incorrectly on my neck. Rest assured I am ok. Just no upper body.
"Annie" time: 8:15 (of course that is without doing a 9min AMRAP)

jck said...

Something I found while being sick.

http://www.youtube.com/watch?v=IWIKzezcXLA

Nate said...

Might not be there... found out I'm observing for a UA in the morning.

Nate said...

3 rounds plus a full lap.
Annie - 8:43. Single unders all the way.

Mickey said...

2 laps short of 4 rounds w/ the IOCT thing.

Annie: 7:34 w/ abmat situps & DUs

All DUs were unbroken. This was a little slower than last time, but I've been doing alot of situps this week in preparation for the APFT next week

Adam said...

It was great to see a big crew there this morning for the big 1-2 punch!

Congrats to Chaplain Estes and Jonathan for getting the shelf on their 1st attempt!

WOD: 3 rounds + vault complete
On Rd 3 I had to do 3 attempts at the shelf before getting it.

Annie - 6:49 - about 4 seconds slower than last time. All DU's unbroken and APFT standard except feet hooked, not anchored

R.K. Barker said...

That was good. 3 full rounds plus almost 2 laps. I finished Annie in a little over 10 minutes, it was a challenge, but a needed one.

jonathan silk said...

2 full rounds and one lap.
Annie-13:28, all with single unders.

ErinM said...

AMRAP: 3 rounds + 1.5 laps

Annie: 8:25 (mostly single-unders with double-unders mixed in)

Adrienne said...

WOD: 2 full rounds and 1.5 laps

Annie: 10:25 with singles. Found my time for the last time I did it but we only substituted 2:1 on the dubs so it's not really comparable.

jswobe said...

No IOCT (sad face). I may have to make my own obstacle course...

So, every minute on the minute for 10 minutes:
3 x back squats (225)
2 x bench press (205)

--then:

"Annie"

5:57 (PR!)

I might be able to get down to 5:30, but I'm not sure I can get much faster.

jswobe said...

I just checked my Annie time from the last time we did it (December). I took almost a full minute off my time...