Monday,1 AUG

Track work at Shea Stadium - morning crew let's meet at 0545 and get after it.

Complete the following workout for time:

3 x shuttle runs (20, 10, 5 yards touch and go): rest 30 seconds between each shuttle run
2 x sprint 100 meters and jog backwards 300 meters
2 x sprint 200 meters and jog backwards 200 meters
2 x sprint 300 meters and jog backwards 100 meters
Run 800 meters (1/2 mile)

NOTE: Only rest occurs after each shuttle run.  Remainder of time there is no rest.

Post total time to comments.

Friday, 29 July

Push-up and box jump "Beat the Clock"

Do 1 x push-up and 1 x box jump (24 inch) the 1st minute and add a rep every minute until you can't keep up. 

Example:  Minute 1: 1 x push-up and 1 x box jump; Minute 2: 2 x push-ups and 2 x box jumps...until you cannot complete required reps within a minute.
Post number of rounds complete to comments.

Thursday, 28 July

Run 1 mile (Kozusico Monument and back)
15 x Wall ball shots (20/14)
30 x strokes on the C2 rower
15 x Med ball cleans (20/14)
30 x strokes on the C2 rower
15 x Med ball clean and shoot (20/14)
Run 1 mile

Post time to comments.

Wednesday, 27 July

Helen - 3 rounds for time

Run 400m (Gym loop)
21 x Kettle Bell Swings (53 lbs.)
12 x pull-ups

Compare to: 01/05/11 

Post time to comments.

Tuesday, 26 July

Warm up in '62 room for a bit and then head to Hayes Gym for the WOD.


10 x Knees to Elbows
Sprint 50 meters
25 x double unders
1 x rope climb (15 feet)
Run 1/2 lap and back to start (200 meters)

Post number of rounds to comments.

Monday, 25 July

The Bear Complex.

First, check out the video, it does a great job explaining the work out. Bear Video

Here is the description:

This is one rep:

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Post loads per round to comments.

Friday, 22 JULY


15 x back squat (95/65)
10 x push-press (95/65)
5 x sumo deadlift high-pull (95/65)
Run 1 x Comm's Loop (500 meters)

Post number of rounds to comments.

Thursday, 21 July

Alright, we are going a bit off the programming template, but after a rough few days with weights, we are going to do a 5 km run today to give our shoulders, hamstrings, and other body parts a bit of a rest.

Let's meet in the '62 Room, warm-up for a bit, and then hit the 5k route.  (Comm's House to Lee Gate and back).

Please bring reflective belt, so we set the proper example in front of the new cadets.

See you there!

Post time to comments.

Wednesday, 20 July

Tomorrow at USMA there is a post-wide force protection exercise.  A few impacts of note:  parking at Arvin, Thayer, and Doubleday will be off limits; you will need your ID card at all times; and a barrier system will be in place to block the roads leading to Arvin and between Thayer and library.   Parking will be bad all day, so show up early, park at Clinton Lots (Trophy Point), and then do some CrossFit!

Let's meet at the River Courts at 0545 to warm up and then get after it.

11 x pull-ups
11 x dips
Run up black metal stairway to Hell, all the way to the top to by the WP Club (Thayer Road)
11 x burpees, then run down stairs to start point.

NOTE:  For those not at West Point, run up the steepest, nastiest hill you can find (approx. 400 meters) or run up 6 flights of stairs.
NOTE2:  Carry your ID card with you so that if you get stopped next to the WP Club while doing burpees, you can quickly drive on and not ruin your time!

Post number of rounds to comments.

Tuesday, 19 July

Fab Five

3 rounds for time of:
5 x handstand push-ups
5 x squat cleans (115/75)
5 x kettle bell swings (70/53)
5 x muscle-ups
5 x deadlifts (225/155)

Post time to comments.

Monday, 18 July

Remember the game "Mike Tyson's Punch Out?"  - Well today's WOD is a CrossFit version of the classic game.

Punch Out - 12 rounds with the champ!

12 Rounds for Time:
20 x punches on the heavy bag (10 punches per hand)
20 x air squats (you are dodging punches)
20 x rowers (you are trying to get up off the mat!)
Rest 30 seconds between rounds.

Post time to comments.

Saturday & Sunday, 16 - 17 July

Rest days, enjoy your weekend!

If anyone is interested, I'm heading out to Bear Mtn to run to the top.  Leaving post at 0730, should be back by 0900 - 0930ish.  Reply to comments if you are interested.  I will check in the morning before departing.

Friday, 15 July

Overhead squat


This is an untimed WOD in which you focus on strength, form, technique, etc.

In between each set knock out 15 x GHD sit-ups for good measure.

Post weight to comments.

Also, if anyone is interested and available in running Bear Mountain (45 mins.) on Saturday morning, please reply in the comments.  Carissa is departing next week and would like to hit Bear Mtn before departing.  Run is on trails and upstairs.  Challenging physically, but not technical at all.  Only need regular running shoes and strong legs! 

Thursday, 14 July

Partner up, grab a 20 lbs. medicine ball and head to Hayes Gym for some IOCT fun!

3 Rounds for Time of the IOCT with the team carrying 1 x 20 lbs. medicine ball.

Here are the rules:

* You and your partner will together run 3 rounds of the IOCT for time.
* 1 x 20 lbs. medicine ball must be carried by one of the team members the entire time.
* If the medicine ball EVER touches the ground, then both team members must immediately drop and knock out a 25 push-up penalty. 
* The medicine ball must travel on the same route as participants, but can be held by your partner while you are executing an obstacle (i.e. you don't have to hold the med ball while climbing the rope, but one person can climb the rope and the other can throw the ball up to their waiting partner). 
* Due to safety considerations, the medicine ball cannot be thrown from the track level down to the floor level.  When one partner climbs the shelf, up to the track, and cross the parallel bars, the other partner will stay by the shelf to hand off the ball prior to climbing up the shelf.
* Partners are NOT allowed to assist each other by touching, pushing, or pulling each other.  Any physical contact between partners other than incidental will face a 25 push-up penalty.
* For the running portion of the IOCT, you must not only carry the 20 lbs. med ball, but each member must also carry the baton (lap 1), the IOCT med ball (3 balls total for 2!), and finally a lap with just the 20 lbs. ball to finish.
* The course (and time) starts and ends in front of the low crawl obstacle. 

If you are not at USMA, then find a creative way to punish yourself for about 15 minutes or make up a past WOD. 

Post time to comments.

Wednesday, 13 July

Chipper!  you can choose your own rep scheme.  Do whichever execise you'd like, in any order you'd like, for as many reps as you'd like before switching.  Your time stops once you complete all reps for each exercise.  Try to maintain intensity throughout!

200 x double unders
150 x push-ups
100 x med ball cleans (20 lbs.)
50 x kettle bell swings (53/35)
25 x pull-ups
2 x Comm's Loops (500 meters)

Post time to comments.

Tuesday, 12 July

3 Rounds for Time:
12 x GHD sit-ups
12 x Front Squat (135 lbs.)
12 x Burpee Chest to Bar Pull-ups

Post time to comments.

Monday, 11 July

Meet at Shea Stadium at 0545 for a quick warm up and metcon WOD.

Max distance in 20 minutes:

20 x double unders

200 yard shuttle run (run length of football field, touch endzone and return to start point)

30 seconds of rest

Repeat for 20 mins!
Post total distance run to comments.

Friday, 8 July

Untimed skill work:
Work on rope climbing & muscle-ups.
Try out different rope climbing techinques, try climbing without using your legs, and work on muscle-up progressions or improving your current muscle-up technique.
Post max height you can climb with no legs.

Thursday, 7 July

7 x bench press (185/135 lbs.)
14 x burpee box jumps (do a burpee, then jump up on a 24" box)
1 x Stairway to Heaven carrying a 20 lbs. medicine ball

NOTE:  if not at USMA, run 6 x flights of stairs, or do 30 x lunge steps holding a 20 lbs. medicine ball as a substitution

Post rounds to comments.

Wednesday, 6 July

5 Rounds for Time:
15 steps (total) of Overhead carry (95/65 lbs.)
15 x Front squat (95/65)
50 x double unders (or 200 single unders)
15 x ring push-ups

Scale weight as needed to maintain intensity.

NOTE:  Overhead carry can start from the rack, but if you need to drop the weight during the walk, then you have to get it back overhead via snatch, clean & jerk, or another method.
NOTE2:  Front squat starts out of the racks.  If you need to rest, then re-rack - the bar doesn't have to be placed on the ground while resting or between sets.

Post time to comments.

Tuesday, 5 July

Let's run off all those hotdogs, adult beverages, anything else you've been pounding down over the long weekend!

Run 1 x Comm's Loop (500 meters)
5 x Wall climbs
20 x Knees to Elbows

Post number of rounds to comments.

Monday, 4 July

Happy Independence Day!  Hopefully you've been enjoying a relaxing weekend with family, food, and fireworks.  Today is scheduled to be a weight lifting day and all the gyms on West Point are closed.  I'm not sure about gym status for folks not at USMA, but hopefully everyone can find their way to some weights for this one. 

At West Point we will be doing the WOD in the garage of MAJ Matt Radik.  He lives in Stony I at 6306 Webb Road.  Be there at 0845 to warm-upPlease RSVP in the comments section so we know how many to expect.

CrossFit Total:
1 rep max of:
Back squat
Shoulder press

Please check out the CrossFit Journal article on the rules of the CF Total.  It is one that you will want to save for future use.CrossFit Total Article

Compare to 12/02/10

Post loads to comments.

Saturday & Sunday, 2 & 3 July

Rest days.  Enjoy the long weekend.

Monday's WOD will be weight lifting, so check with your gym to see if it will be open.  If you are at WP, on Sunday night you can post whether or not you will be joining the B&G morning crew at our alternate location for Monday at 0845.