Annie
50-40-30-20-10 reps of:
Double-unders (do 1:3 sub for single unders or jumping jacks)
Sit-ups (APFT standard - feet anchored)
Compare to: 9 Feb 2011
NOTE: If you don't have a jump rope, then I would highly recommend that you purchase one. Jumping rope is a critical piece of CrossFit. You can get a rope for about $5 at the PX, Target, or elsewhere. You don't need anything fancy.
Post time to comments.
Wednesday, 5 October
Helen
3 Rounds for Time
Run 400 meters (gym loop)
21 x Kettle Bell swings (53/35)
12 x pull-ups
Compare to July 27, 2011
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3 Rounds for Time
Run 400 meters (gym loop)
21 x Kettle Bell swings (53/35)
12 x pull-ups
Compare to July 27, 2011
Post time to comments.
Tuesday, 4 October
2 options for today's WOD
Option #1 - for all of those who didn't do try outs for the Black and Blue team:
AMRAP 15
10 x Wall ball shots (20/14)
10 x Knees to Elbows
10 x Box jumps (24/20)
Post number of rounds complete to comments.
Option #2 - for those who did try out
Run 4.2 miles (approximately)
Route: Start at Comm's House, run to Lee Gate and then to Washington Gate and then return to start point.
Post time to comments.
Option #1 - for all of those who didn't do try outs for the Black and Blue team:
AMRAP 15
10 x Wall ball shots (20/14)
10 x Knees to Elbows
10 x Box jumps (24/20)
Post number of rounds complete to comments.
Option #2 - for those who did try out
Run 4.2 miles (approximately)
Route: Start at Comm's House, run to Lee Gate and then to Washington Gate and then return to start point.
Post time to comments.
Monday, 3 October
For those of you trying out for the team for the Black and Blue competition - good luck!
WOD:
Run 4.2 miles (approximately)
Route: Start in front of the Comm's House, run to Lee Gate, once back at Washington Road (the main road), turn right, head up past the hospital up the hill to Washington Gate. Turn around and run back to the start point (note: you do NOT run back to Lee Gate on the way back, just straight back down Washington Road)
NOTE1: Bring your reflective belt and watch for cars when crossing the street.
NOTE2: Warm-up on your own and start running as close to 0530 as you can to ensure you have enough time to complete and cool down/stretch prior to formation.
NOTE3: There may not be a very large group running due to the Black and Blue try-outs - this is NOT a reason to skip out.
Post time to comments.
WOD:
Run 4.2 miles (approximately)
Route: Start in front of the Comm's House, run to Lee Gate, once back at Washington Road (the main road), turn right, head up past the hospital up the hill to Washington Gate. Turn around and run back to the start point (note: you do NOT run back to Lee Gate on the way back, just straight back down Washington Road)
NOTE1: Bring your reflective belt and watch for cars when crossing the street.
NOTE2: Warm-up on your own and start running as close to 0530 as you can to ensure you have enough time to complete and cool down/stretch prior to formation.
NOTE3: There may not be a very large group running due to the Black and Blue try-outs - this is NOT a reason to skip out.
Post time to comments.
Saturday & Sunday - 1 & 2 October
Rest days. Beat Tulane! Happy reunion weekend to old grads.
If you are interested in trying out to compete in the Black and Blue CrossFit competition against Air Force, then try-outs will be held Monday morning at 0530 in the '62 room.
If you are not interested in trying out, I will post a different WOD for the group.
Have a nice weekend!
If you are interested in trying out to compete in the Black and Blue CrossFit competition against Air Force, then try-outs will be held Monday morning at 0530 in the '62 room.
If you are not interested in trying out, I will post a different WOD for the group.
Have a nice weekend!
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