Pearl Harbor Day - never forget the surprise attack that brought the US into WWII. If you have a family member who served in WWII, then post their name and service to comments!
Partner WOD - pair up and let's get after it!
AMRAP 25
Person A - run the entire Stairway to Heaven (run down to the basement, then up all the way to the top!)
Person B - 6 x wall climbs & 8 x deadlifts (225/165)
Once Person A returns, switch roles.
NOTE: The partner who is done first rests until the other finishes. (i.e. Person B rests until Person A returns from the Stairway to Heaven, or vice versa if A returns prior to B finishing the exercises)
NOTE2: The wall climb starts with chest and thighs on the ground with feet against the wall. Use your hands to propel your body back and up until you are in a handstand position - walk hands back out until chest and thighs are on the floor, that's one rep.
Post rounds complete, partner name, and any relatives who served in WWII to comments.
Tuesday, 6 December
For all the Fran fans out there...this should be right up your alley!
5 Rounds for time:
9 x thrusters (95/65)
9 x pull-ups
NOTE: Scale load as needed in order to maintain intensity!
Post time to comments.
5 Rounds for time:
9 x thrusters (95/65)
9 x pull-ups
NOTE: Scale load as needed in order to maintain intensity!
Post time to comments.
Monday, 5 December
Beat Navy! Let's start the week off right with a little trot! Strap on your reflective belt and let's do it!
Run 5km
NOTE: Let's meet in the '62 room to warm-up briefly and then we will head out to run at 0540.
NOTE2: The run route starts in front of the Comm's House and then you run to Lee Gate, touch it, and then head back to the Comm's house.
NOTE3: Watch out for traffic! Don't assume drivers see you!
Post time to comments.
Saturday - Sunday, 3 - 4 December
Rest days! Get ready for another awesome week starting Monday morning.
Friday, 2 December
First a humorous picture of why T Rex doesn't do CrossFit (and therefore went extinct!)
If you tried out yesterday (nice work Sean!), you can give yourself a bit of a break and do yesterday's WOD (250 sit-ups for time w/ 15 push-ups at each rest), or you can do today's.
AMRAP 5
5 x Weighted pull-ups (20/12)
20 x Double-unders
Rest a few minutes,
then run 1 mile for time.
NOTE: A few options for the run route - outdoors - start at front of Arvin run to Koscuiko's Monument and back, or indoors - 4 x gym loops or treadmill
NOTE2: If running outdoors, be sure to wear your reflective belt and watch out for traffic.
Post number of rounds complete and time for the run.
If you tried out yesterday (nice work Sean!), you can give yourself a bit of a break and do yesterday's WOD (250 sit-ups for time w/ 15 push-ups at each rest), or you can do today's.
AMRAP 5
5 x Weighted pull-ups (20/12)
20 x Double-unders
Rest a few minutes,
then run 1 mile for time.
NOTE: A few options for the run route - outdoors - start at front of Arvin run to Koscuiko's Monument and back, or indoors - 4 x gym loops or treadmill
NOTE2: If running outdoors, be sure to wear your reflective belt and watch out for traffic.
Post number of rounds complete and time for the run.
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