Rope, Run & Ride - for time:
100 x double-unders
Run 1 mile (1600 meters)
Ride (bike) 5 km
Run 1 mile
100 x double-unders
NOTE: At West Point, our approximate 1 mile run is from Arvin to Kozcusiko Monument and back.
NOTE2: You get 1 bonus point for every "hooah" you say to a new cadet when running by.
Thursday, 30 June
FRANRAP (a combo of Fran and an AMRAP...clever, eh?)
7 x thrusters (95/65 lbs.)
7 x pull-ups
Execute as many rounds as possible in the time it took you to do your last Fran. For example, let's say I have a 7:30 Fran time (I wish!), this means I do 7 and 7 as prescribed above for 7 mins. and 30 seconds.
Compare the total # of reps completed for each exercise with the total number of reps completed with Fran (45 reps of each). Which format, 7 & 7 AMRAP or 21-15-9, did you produce the most POWER (amount of work over time: in this case which format allowed you to do the most work {number of reps} in the least amount of time?)
NOTE: If you have never done a Fran, then treat this as an AMRAP 12.
7 x thrusters (95/65 lbs.)
7 x pull-ups
Execute as many rounds as possible in the time it took you to do your last Fran. For example, let's say I have a 7:30 Fran time (I wish!), this means I do 7 and 7 as prescribed above for 7 mins. and 30 seconds.
Compare the total # of reps completed for each exercise with the total number of reps completed with Fran (45 reps of each). Which format, 7 & 7 AMRAP or 21-15-9, did you produce the most POWER (amount of work over time: in this case which format allowed you to do the most work {number of reps} in the least amount of time?)
NOTE: If you have never done a Fran, then treat this as an AMRAP 12.
Wednesday, 29 June
21-15-9-3 reps for time of:
Deadlift (body weight)
Wall ball shots (20 lbs.)
In between each round of the couplet, do:
Shelf climb in Hayes Gym
Run 2 laps (approx. 400 meters)
NOTE: If not at West Point (sorry jswobe!), you can either find something similar to the shelf to climb up on or substitute with 10 x knees to elbows and 5 x chin-ups (strict) and then run 400 meters.
Deadlift (body weight)
Wall ball shots (20 lbs.)
In between each round of the couplet, do:
Shelf climb in Hayes Gym
Run 2 laps (approx. 400 meters)
NOTE: If not at West Point (sorry jswobe!), you can either find something similar to the shelf to climb up on or substitute with 10 x knees to elbows and 5 x chin-ups (strict) and then run 400 meters.
Tuesday, 28 June
AMRAP 15
12 x sumo deadlift high pull (65 lbs.)
5 x weighted pull-ups (20 lbs.)
Run the "Stairway to Heaven" to the top and back to the '62 room.
NOTE: If you aren't at West Point, run up 6 flights of stairs as a substitution. If you don't have stairs around, then you can do 25 x box jumps in lieu up stairs.
12 x sumo deadlift high pull (65 lbs.)
5 x weighted pull-ups (20 lbs.)
Run the "Stairway to Heaven" to the top and back to the '62 room.
NOTE: If you aren't at West Point, run up 6 flights of stairs as a substitution. If you don't have stairs around, then you can do 25 x box jumps in lieu up stairs.
Monday, 27 June
Today is R-day at West Point and things in the cadet area are generally packed with cadre, new cadets, parents, and many others, therefore this is a WOD you can do at home or wherever you may find yourself.
"Report to the Cadet in the Red Sash"
10 rounds for time:
10 x lunge steps (forward)
10 x lunge steps (backwards)
10 x push-ups
10 x rowers (ab exercise)
Post time & fond memories of R-day (if you are a grad) to comments.
"Report to the Cadet in the Red Sash"
10 rounds for time:
10 x lunge steps (forward)
10 x lunge steps (backwards)
10 x push-ups
10 x rowers (ab exercise)
Post time & fond memories of R-day (if you are a grad) to comments.
Sat - Sun, 25 & 26 June
Rest days.
Check out some CrossFit humor:
Lawn mowing WOD: http://www.youtube.com/watch?v=BQmYUjuuUJo&feature=related
CrossFit vs. Zumba: http://www.youtube.com/watch?v=oxs6YkXKVpc&feature=related
Have a nice weekend!
Check out some CrossFit humor:
Lawn mowing WOD: http://www.youtube.com/watch?v=BQmYUjuuUJo&feature=related
CrossFit vs. Zumba: http://www.youtube.com/watch?v=oxs6YkXKVpc&feature=related
Have a nice weekend!
Friday, 24 June
One of our Black and Gold regulars, Cadet Erin Mauldin, did a 14 hour WOD when she climbed Grand Teton. Great work Erin!
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Beat the clock!
Ground to overhead (95 lbs.) - you can use any technique you want to go from weight on the ground to having the weight locked out overhead. Snatch, clean and jerk, thruster, push-press, whatever you want.
With a constantly running clock, do 1 rep the first minute, 2 reps the 2nd minute, and continue to add one rep every minute until you can't do the prescribed number of reps in the time allotted.
Post number of minutes (rounds) complete to comments.
Beat the clock!
Ground to overhead (95 lbs.) - you can use any technique you want to go from weight on the ground to having the weight locked out overhead. Snatch, clean and jerk, thruster, push-press, whatever you want.
With a constantly running clock, do 1 rep the first minute, 2 reps the 2nd minute, and continue to add one rep every minute until you can't do the prescribed number of reps in the time allotted.
Post number of minutes (rounds) complete to comments.
Thursday, 23 June
Spend 10 minutes dedicated to working on muscle-up technique, then:
AMRAP 12
5 x Hand-stand push-ups
20 x double unders
10 x box jumps (24")
Post number of rounds to comments.
AMRAP 12
5 x Hand-stand push-ups
20 x double unders
10 x box jumps (24")
Post number of rounds to comments.
Wednesday, 22 June
From the main site from 6/18/2011
Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run Comm's Loop (NOTE: mainsite has run 800m, so our run is a bit shorter)
NOTE2: This will be a long WOD, so make it an AMRAP 20, 25, or 30 if you are short on time).
Post time to comments.
Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run Comm's Loop (NOTE: mainsite has run 800m, so our run is a bit shorter)
NOTE2: This will be a long WOD, so make it an AMRAP 20, 25, or 30 if you are short on time).
Post time to comments.
Tuesday, 21 June
Bell Ringer
AMRAP 1 minute of body-weight bench press then
21-15-9-15-21
Kettlebell swings (53 lbs.)
Goblet squat with kettlebell
Ring push-ups - set rings about 6 inches off the ground and do push-ups with hands in rings
GHD sit-ups (or scale to regular sit-ups holding a 20 lbs. medicine ball)
Post times to comments.
AMRAP 1 minute of body-weight bench press then
21-15-9-15-21
Kettlebell swings (53 lbs.)
Goblet squat with kettlebell
Ring push-ups - set rings about 6 inches off the ground and do push-ups with hands in rings
GHD sit-ups (or scale to regular sit-ups holding a 20 lbs. medicine ball)
Post times to comments.
Monday, 20 June
Meet at Shea Stadium for some track work.
Morning crew, let's rally at 0600, warm-up for a bit and then knock this one out.
Rest for 1 minute between each of the following distances:
100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (4 laps = 1 mile)
Post total time to comments.
Morning crew, let's rally at 0600, warm-up for a bit and then knock this one out.
Rest for 1 minute between each of the following distances:
100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (4 laps = 1 mile)
Post total time to comments.
Friday, 17 June
Today's WOD is a bit West Point specific, but can be adapted for any other location with a pull-up bar.
Meet initially in '62 to warm-up, stretch, tell war stories, etc. and then head to Hayes Gym for the following:
AMRAP 12
Monkey bar pull-ups*
25 x Rowers (ab exercise from the APRT)
25 x walking lunge steps (total, not per leg)
*For Monkey bar pull-ups, simply do one pull-up per rung of a set of monkey bars. Once you complete the pull-up, you use your mad monkey bar skills to swing to the next bar and knock out a pull-up and continue this process until the end. If you reach failure at any point, drop off, rest as needed, go to the start of the monkey bars and then swing across to whatever bar you failed on and knock out a pull-up and continue the pull-up process until the end.
NOTE: For Hayes Gym there are 14 total rungs on the monkey bars. Kipping is authorized.
NOTE2: If monkey bars aren't available at your location, do 14 x strict pull-ups per round.
Meet initially in '62 to warm-up, stretch, tell war stories, etc. and then head to Hayes Gym for the following:
AMRAP 12
Monkey bar pull-ups*
25 x Rowers (ab exercise from the APRT)
25 x walking lunge steps (total, not per leg)
*For Monkey bar pull-ups, simply do one pull-up per rung of a set of monkey bars. Once you complete the pull-up, you use your mad monkey bar skills to swing to the next bar and knock out a pull-up and continue this process until the end. If you reach failure at any point, drop off, rest as needed, go to the start of the monkey bars and then swing across to whatever bar you failed on and knock out a pull-up and continue the pull-up process until the end.
NOTE: For Hayes Gym there are 14 total rungs on the monkey bars. Kipping is authorized.
NOTE2: If monkey bars aren't available at your location, do 14 x strict pull-ups per round.
Thursday, 16 June
21-15-9
Medicine ball clean and shoot (20 lbs.) - do a med ball clean and then throw it up to hit a 10' target
Overhead squats (95 lbs.)
Hang power cleans (95 lbs.)
Run 1 x Comm's Loop (500 meters) after each round of exercises
NOTE: Scale as needed to maintain intensity.
Post time to comments.
Medicine ball clean and shoot (20 lbs.) - do a med ball clean and then throw it up to hit a 10' target
Overhead squats (95 lbs.)
Hang power cleans (95 lbs.)
Run 1 x Comm's Loop (500 meters) after each round of exercises
NOTE: Scale as needed to maintain intensity.
Post time to comments.
Wednesday, 15 June
I'm introducing a new series called "AMRAP Failure" - basically you do each exercise until you reach muscle failure or you have to stop for a rest. You then move to the next exercise and repeat as prescribed. Look for future versions of AMRAP Failure coming in the future.
AMRAP Failure Version #1a
3 rounds, rest 1 minute between each round and no more than 15 seconds between exercises. If you stop for a rest at any point, you move to the next exercise.
Ring dips
Kettle bell swings (53 lbs.)
Burpees
Double-unders (if you mess up that's not failure, but if you stop and don't IMMEDIATELY restart, that's failure)
Post total number of reps per exercise (and per round if you'd like) to comments. Also, give me feedback whether you like the Failure Series or not.
AMRAP Failure Version #1a
3 rounds, rest 1 minute between each round and no more than 15 seconds between exercises. If you stop for a rest at any point, you move to the next exercise.
Ring dips
Kettle bell swings (53 lbs.)
Burpees
Double-unders (if you mess up that's not failure, but if you stop and don't IMMEDIATELY restart, that's failure)
Post total number of reps per exercise (and per round if you'd like) to comments. Also, give me feedback whether you like the Failure Series or not.
Tuesday, 14 June
5 Rounds for Time:
Row 500 meters
25 x push-ups (hand release, CF Games standard)
15 x box jumps (24" box)
5 x pull-ups
Post time to comments.
Row 500 meters
25 x push-ups (hand release, CF Games standard)
15 x box jumps (24" box)
5 x pull-ups
Post time to comments.
Monday, 13 June
Deadlift
10-5-5-3-3-1
Knock out 10 x GHD sit-ups (or 25 sit-ups) between each set of deadlifts.
Post loads to comments.
10-5-5-3-3-1
Knock out 10 x GHD sit-ups (or 25 sit-ups) between each set of deadlifts.
Post loads to comments.
Friday, 10 June
Double Under Tax:
250 double unders + tax for time.
TAX: Every time you stop to rest or mess up, do 5 x pull-ups and 10 x GHD sit-ups.
Note: If doing single unders (4:1 substitution - that's 1000 single unders total )- stop every 2 minutes or when you rest and knock out the penalty tax.
Post time & amount of tax paid to comments.
250 double unders + tax for time.
TAX: Every time you stop to rest or mess up, do 5 x pull-ups and 10 x GHD sit-ups.
Note: If doing single unders (4:1 substitution - that's 1000 single unders total )- stop every 2 minutes or when you rest and knock out the penalty tax.
Post time & amount of tax paid to comments.
Thursday, 9 June
Heavy Drop - AMRAP 12
3 x kettle bell swings (70 lbs.)
6 x box jumps (30 inch box)
3 x thrusters (115 lbs.)
Heavy weight, low reps - have fun!
3 x kettle bell swings (70 lbs.)
6 x box jumps (30 inch box)
3 x thrusters (115 lbs.)
Heavy weight, low reps - have fun!
Wednesday, 8 June
4 Rounds for Time:
10 x Deadlift (225 lbs.)
10 x Ring dips
1 x Rope climb (15')
Run 200 meters (1.5 laps on Hayes Track)
Note: if doing at Arvin, you've gotta run from '62 Room to Hayes Gym, climb the rope, run 1.5 laps, down the stairs, back to '62 room)
10 x Deadlift (225 lbs.)
10 x Ring dips
1 x Rope climb (15')
Run 200 meters (1.5 laps on Hayes Track)
Note: if doing at Arvin, you've gotta run from '62 Room to Hayes Gym, climb the rope, run 1.5 laps, down the stairs, back to '62 room)
Monday, 6 June
Death by Wall Climbs
30 x Wall Climbs for time.
Note - every time you have to stop and rest, do 25 x air squats and 10 x rowers (APRT ab exercise)
The Wall Climb is an exercise in which you start in the push-up position with your feet against a wall and you use your hands and legs to walk your body toward the wall until you are in the handstand position with your chest touching the wall. Youtube has some good videos if you need a visual.
The rower is an ab exercise that is part of the new APRT. Start laying flat on your back with your arms and legs extended and locked out. Sit-up and bring your legs in until your feet are flat on the ground and your arms are fully extended in front of you. Return to start position and repeat (try not to bang your head!).
30 x Wall Climbs for time.
Note - every time you have to stop and rest, do 25 x air squats and 10 x rowers (APRT ab exercise)
The Wall Climb is an exercise in which you start in the push-up position with your feet against a wall and you use your hands and legs to walk your body toward the wall until you are in the handstand position with your chest touching the wall. Youtube has some good videos if you need a visual.
The rower is an ab exercise that is part of the new APRT. Start laying flat on your back with your arms and legs extended and locked out. Sit-up and bring your legs in until your feet are flat on the ground and your arms are fully extended in front of you. Return to start position and repeat (try not to bang your head!).
Friday, 3 June
Lots o' Squats
3 rounds of:
3 x Back squat
3 x Overhead squat
3 x Front squat
NOTE: This workout is for total weight for each round. Rest as needed between sets and rounds.
3 rounds of:
3 x Back squat
3 x Overhead squat
3 x Front squat
NOTE: This workout is for total weight for each round. Rest as needed between sets and rounds.
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