Let's meet at Shea Stadium at 0540 and get after it. It will be dark, which will be even more awesome!
APFT CrossFit-style
12 rounds for time:
12 x push-ups (hand release)
Sprint 100 meters
12 x sit-ups
Sprint 100 meters
NOTE: We will do the actual APFT as the WOD for 24 OCT (Monday) to ensure all faculty get it done prior to the end of the month.
Post time to comments.
Monday, 17 October
Squat a lot!
6-4-2 reps of:
Overhead squat
Front squat
Back squat
NOTE: There is no time component to this WOD. Rest as needed and complete all reps of each exercise before moving onto the next (i.e. to 6-4-2 of OHS before moving on to front squats).
Post loads to comments.
6-4-2 reps of:
Overhead squat
Front squat
Back squat
NOTE: There is no time component to this WOD. Rest as needed and complete all reps of each exercise before moving onto the next (i.e. to 6-4-2 of OHS before moving on to front squats).
Post loads to comments.
Saturday and Sunday, 15 - 16 October
Rest days. Another awesome week with the morning crew - small, but MIGHTY!
Check out: http://www.wodforwarriors.com/
Black and Gold CrossFit will be doing the WOD (partner WOD, 11 rounds, 11 reps, 11 exercises!) on Veteran's Day as a way to honor the service and sacrifice of our past, current, and future veterans. There is no cost to do the WOD or to sign-up as a hosting location, so please spread the word to anyone you know who is interested. T-shirts are available if you want one (coming soon), but much like the 31 Heroes WOD we did on Labor Day, there is no requirement or request (nor will there ever be) to spend any money, fundraise, etc. - with B&G PT IS ALWAYS FREE!
If you are outside of the WP area and want to get your garage, box, gym, etc. signed up to partcipate and get the latest details on the event, then click on the link, sign-up, and get after it.
Check out: http://www.wodforwarriors.com/
Black and Gold CrossFit will be doing the WOD (partner WOD, 11 rounds, 11 reps, 11 exercises!) on Veteran's Day as a way to honor the service and sacrifice of our past, current, and future veterans. There is no cost to do the WOD or to sign-up as a hosting location, so please spread the word to anyone you know who is interested. T-shirts are available if you want one (coming soon), but much like the 31 Heroes WOD we did on Labor Day, there is no requirement or request (nor will there ever be) to spend any money, fundraise, etc. - with B&G PT IS ALWAYS FREE!
If you are outside of the WP area and want to get your garage, box, gym, etc. signed up to partcipate and get the latest details on the event, then click on the link, sign-up, and get after it.
Friday, 14 October
For today's WOD we will meet in the '62 Room to warm-up and then head up to Hayes Gym to get our Arvin Lung on!!!!
10 rounds for time
Run 200 meters (twice around Hayes Track)
Rest 1 minute
Post time to comments.
10 rounds for time
Run 200 meters (twice around Hayes Track)
Rest 1 minute
Post time to comments.
Thursday, 13 October
3-3-2-2-1-1 reps of:
Push press
Rest as needed and then cash-out with 25 strict pull-ups for time.
Post loads for push press and time for pull-ups to comments.
Push press
Rest as needed and then cash-out with 25 strict pull-ups for time.
Post loads for push press and time for pull-ups to comments.
Subscribe to:
Posts (Atom)