Friday, 07/30/10
For weight:
Front squat
5 sets of 5 reps
Bench press
5 sets of 3 reps
Post weights to comments.
Thursday, 07/29/10
"20 pieces of Angie"
For time:
20 rounds
5x Pull-ups
5x Push-ups
5x Sit-ups
5x Squats
20 rounds
5x Pull-ups
5x Push-ups
5x Sit-ups
5x Squats
Post time to comments.
Wednesday, 07/28/10
Today we are doing a WOD created by one of our founding members. DB got this idea from CrossFit Boston and tailored the WOD for Black & Gold CrossFit.
"Unbreakable"
For time.
20 then 10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
For time.
20 then 10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
Post time to comments.
Compare to 9/29/09
Tuesday, 07/27/10
"Diane"
21-15-9 reps for time
21-15-9 reps for time
Deadlift 225#
Handstand push-ups
Post time to comments.
Compare to 10/13/09
Monday, 07/26/10
Row 2km for time
then
100 Double Unders for time
Post times for both events to comments.
then
100 Double Unders for time
Post times for both events to comments.
Friday, 07/23/10
Rings Skill Work
Spend time working on a gymnastics rings skill of your choice. Some suggestions are linked below.
Back Lever
Ring Handstand Push-ups
Muscle-ups
Front Lever (Scroll about 3/4 the way down the page)
Iron Cross (Sorry, no video, but an informative read)
Take the time to research which skill you want to work on and keep it up! Don't give up after this one session.
post skill worked and thoughts to comments
Spend time working on a gymnastics rings skill of your choice. Some suggestions are linked below.
Back Lever
Ring Handstand Push-ups
Muscle-ups
Front Lever (Scroll about 3/4 the way down the page)
Iron Cross (Sorry, no video, but an informative read)
Take the time to research which skill you want to work on and keep it up! Don't give up after this one session.
post skill worked and thoughts to comments
Thursday, 07/22/10
From the 2009 CF Games Last Chance Online Qualifier
3 rounds for time:
10 reps Deadlift (275/175)
50 double-unders
Scale weight as necessary for your fitness level.
Post time to comments
3 rounds for time:
10 reps Deadlift (275/175)
50 double-unders
Scale weight as necessary for your fitness level.
Post time to comments
Wednesday, 07/21/10
"The Chief"
As many rounds as possible in 3 minutes of (check out the videos):
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats (use a medicine ball if necessary to keep your depth honest)
1 Minute Rest
Repeat for 5 total rounds (20 minutes total)
compare to 06/07/10
post number of rounds complete to comments
As many rounds as possible in 3 minutes of (check out the videos):
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats (use a medicine ball if necessary to keep your depth honest)
1 Minute Rest
Repeat for 5 total rounds (20 minutes total)
compare to 06/07/10
post number of rounds complete to comments
Tuesday, 07/20/10
 |
| John visiting from CA |
Row 1000m
30 burpee box-jumps (24"/20")
Row 1000m
post time to comments
Monday, 07/19/10
then,
3-3-3-3-3-3-3 reps
Dead-Lift (try to maintain a consistent weight through all 7 sets)
then,
1 round max reps strict pull-ups
Post weight and total pull-up reps to comments.
Friday, 07/16/10
 |
| The morning crew on NM's last day. |
Weighted Hill Run:
Start at the south corner of Arvin Gym. Run north and turn left into the parking lot. At the end of the lot, turn left up chapel hill. Continue up the hill until you reach the entrance to the PX. Return to the gym at a relaxed pace.
Post time and weight to comments.
Compare to 7/7/09.
Thursday, 07/15/10
Wednesday, 07/14/10
"Nasty Nick"
3 Rounds for Time of:
35 Sit-ups
7 Muscle-ups
10 Hang-Power Cleans (135/95)
Standards for the sit-up are touching the back of one hand behind the head at the bottom and touching the ground past the knees at the top.
Post time to comments
3 Rounds for Time of:
35 Sit-ups
7 Muscle-ups
10 Hang-Power Cleans (135/95)
Standards for the sit-up are touching the back of one hand behind the head at the bottom and touching the ground past the knees at the top.
Post time to comments
Tuesday, 07/13/10
5 rounds of:
15 reps Backsquat (Bodyweight)
200m run (turn right out of the center doors, take a left toward the stairway to heaven, but run to the back wall. Touch the wall then run back to the gym.
post weight and time to comments
15 reps Backsquat (Bodyweight)
200m run (turn right out of the center doors, take a left toward the stairway to heaven, but run to the back wall. Touch the wall then run back to the gym.
post weight and time to comments
Monday, 07/12/10
For total reps:
10 min Hand Stand Push-Ups
5 min Air Squats
2 min Pull-Ups
1 min Push-Ups
Post total number of reps to comments
10 min Hand Stand Push-Ups
5 min Air Squats
2 min Pull-Ups
1 min Push-Ups
Post total number of reps to comments
Friday, 07/09/10
For weight:
Bench Press (5 sets of 5 reps)
Back Squat (5 sets of 3 reps)
Post weights to comments.
Thursday, 07/08/10
Meet at the River Courts. Park in the crew house parking lot and we will meet right next to the pull-up bars.
4 rounds for time:
25 squats
Sprint Loop (run the road from the crew house to the turn-around point and back)
Post time to comments.
Wednesday, 07/07/10
***We changed the workout this morning because Hayes Gym was closed***
AMRAP in 20 minutes:
10 pull-ups
Run gym loop (400m)
10 KB swings (1 pood or 35 lbs)
Post number of rounds to comments.
Tuesday, 07/06/10
For time:
21-15-9
Pull-ups
Body weight Deadlifts
*Do 5 Burpee Box Jumps (24") after each round
Post time to comments.
Monday, 07/05/10
Meet at Shea Stadium and bring your jump rope!
4 rounds for time:
Run 400m
30 Double-unders
Post time to comments.
Friday, 07/02/10
Apologies to the B&G Community for not posting a WOD yesterday. I did not have the fore sight to post one early and I was without internet for a long period of time.
In light of celebrating our Independence Day we will return to a CrossFit Classic:
"Fight Gone Bad"
3 rounds of 5 exercises for 1 minute each with 1 minute of rest between rounds (you can start with any exercise - idea is to have 5 athletes exercising at once):
Wall Ball (20#/14#) to a 10' target
Sumo Deadlift High Pull (75#/53#)
Box Jump (24")
Push Press (75#/53#)
Row (1 point for each calorie rowed)
Rest
Score - one point for every rep - total up all three rounds.
Options for scaling:
Wall balls - use the 12# ball, if still too much go to lower target
SDLHP - use a 45# bar, if still too much use 35# kettlebell
Box Jump - you can do step ups if jumping is too hard, ensure you alternate the first foot
Push Press - use a 45# bar, if still too much use dumb bells
Row - use any damper setting but everyone can row
Post score to comments
In light of celebrating our Independence Day we will return to a CrossFit Classic:
"Fight Gone Bad"
3 rounds of 5 exercises for 1 minute each with 1 minute of rest between rounds (you can start with any exercise - idea is to have 5 athletes exercising at once):
Wall Ball (20#/14#) to a 10' target
Sumo Deadlift High Pull (75#/53#)
Box Jump (24")
Push Press (75#/53#)
Row (1 point for each calorie rowed)
Rest
Score - one point for every rep - total up all three rounds.
Options for scaling:
Wall balls - use the 12# ball, if still too much go to lower target
SDLHP - use a 45# bar, if still too much use 35# kettlebell
Box Jump - you can do step ups if jumping is too hard, ensure you alternate the first foot
Push Press - use a 45# bar, if still too much use dumb bells
Row - use any damper setting but everyone can row
Post score to comments
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