Thursday, 1 September

Warm-up - 3 Rounds Untimed:
20 x double-unders
15 x push-ups
3 x pull-ups
10 x rowers or GHD sit-ups
10 x back extensions



Bench press
Weighted pull-ups

NOTE:  There is no time component to this WOD, make sure you use a spotter for the bench.

NOTE2:  Based on how crowded the '62 room has been this week, we will have to secure a few spots early.  We may have to triple up on a bench, so try to get together with folks of near equal ability to minimize time it takes to change weights, etc.

Post loads to comments.

Wednesday, 31 August

Warm up - 3 rounds untimed
20 x double-unders (or 80 single-unders or jumping jacks)
10 x push-ups
10 x air squats
3 x pull-ups
10 x lunge steps
10 x back extensions


Fight Gone "Bounce" - 3 rounds for time -a twist on the classic

(Max reps in one minute for each exercise then automatically rotate to next exercise; rest 1 minute between rounds)

Wall ball shots (20/14)
Sumo deadlift high-pull (75/45)
Box jumps (20)
Push-press (75/45)
Double-unders (or single unders or tuck jumps)
Rest 1 minute & repeat

You get 1 point per rep. 

Post total score to comments.

Tuesday, 30 August

Warm-up - 3 Rounds (Untimed)

20 x double-unders (or 80 single-unders or jumping jacks)
10 x Push press (45 lbs. bar or less weight)
10 x Burpees
10 x Mountain climbers
10 x Front squat (45 lbs. bar or less weight)
10 x Rowers or GHD sit-ups

For time:

Squat cleans (increase load by 10 lbs per round)
Bike 1 mile after each set of squat cleans

Post time and load to comments.

Monday, 29 August

Hopefully everyone made out okay during the storm.  Based on current conditions, I don't see any reason that Arvin would be closed in the morning, so get your lazy bones out of the rack and join us in the '62 room at 0530.

Starting this week, I'm going to start posting a warm-up to get people moving upon arrival.  I've noticed that some folks show up, stand around for about 10 minutes, and watch as other people warm-up.  As a result, I will start posting a suggested warm-up.  If you already have a routine that you prefer, then do your own thing, but if you don't have a routine, then give it a shot.  The intent is to get your blood pumping and your muscles warmed up.

Warm-up - 3 Rounds Untimed (10 minute limit)
20 x Double unders (or 80 x single unders or jumping jacks)
15 x Push-ups
10 x Lunge steps
3 x Pull-ups
10 x Rowers or GHD sit-ups
10 x Back extensions
20 x Double unders (or single unders or jumping jacks)

This isn't a real named WOD, but I figured I would call it "IRENE" since the hurricane just rocked the area.


Complete as many rope climbs as possible using any technique you'd like.

Beginner - focus on form and practice your rope climbing technique - work on different locks and foot positioning

Advanced - start from the seated position for your climbs.

Post number of completed climbs to comments.

Saturday - Sunday, 27 & 28 AUG

Rest & prepare for Hurricane Irene.

Seriously an earthquake and a hurricane in the same week at West Point.  Crazy.

Stay safe.  Check the blog late Sunday night to see if Arvin will be open on Monday morning. 

Friday, 26 August

Partner up and get ready to knock out some back squats.

Minimum number of reps to back squat 5,000 lbs.

There is no time component to this WOD; use your partner to spot.

Post number of reps needed to reach 5,000 lbs. and partner name.

Thursday, 25 August

ADMIN NOTE:  If you are a regular of Black and Gold and you would like to be added to an email distro, please send an email to:  I rarely send emails, but it gives me another way to communicate in the event the blog is down or other information needs to be sent out.

As for the workout -

Let's meet at the River Courts at 0530, partner up, warm-up and then get after it.


Person #1 Run Stairway to Hell (STH)
Person #2 Max reps of knees to elbows & dips in the time that Person #1 runs STH
Switch roles for a total of 20 minutes.

Scoring - 50 points for every completed STH (for partial, you get 25 points if you make it to the top) and 1 point for each KTE or dip completed. 

Post total points and partner name to comments.

Wednesday, 24 August

Team WOD - in a team of 4, pick your own sequence and rep scheme.  Time stops when you complete all reps of each exercise.  It would help to have a note card and a pen to track progress for your team.

If hitting it solo or with fewer than 4, scale reps as needed.

300 x Air squats
250 x push-ups (APFT standard)
200 x Double unders (4 for 1 subsitution for single-unders or side straddle hops)
150 x rowers (ab exercise)
100 x lunge steps holding a 20 lbs. medicine ball (1 step = 1 rep)
50 x Thrusters - 95/65  (NOTE - Scale weight as needed - don't be a hero and hurt yourself!)
9 x Rope or cargo net climbs w/ 1/2 lap run to stairs back to '62 Room
9 x Stairway to Heaven ascents

Post time and team members to comments.

Tuesday, 23 August

Day 2 of Black and Gold Team Week! All WODs this week will either be team or partner WODs and it should be a lot of fun and give everyone a chance to meet and interact with some different folks. If you aren't at USMA or don't have a work-out partner(s) then you can either recruit someone to join you (and possibly get them addicted to CF!) or scale as needed to make it a solo WOD. As always, use common sense, scale to your own (and your partner's ability) and don't overdo it if you find yourself paired with someone with much higher (or lower) ability than yourself.

Team Tabata Torture!  - 4 person team, execute 1 set of an exercise for 20 seconds, rest 10 seconds and rotate in a round robin fashion for a total of 32 times.  This workout will last 16 minutes from start to finish and one person per team will be resting and 3 exercising.  See notes for complete description.

Box jumps (24/20 inches)
Wall ball shots (20/14 lbs. @ 10' target)
Rest/record scores

Concept - The traditional tabata format is as follows: You do max reps of the given exercise for 20 seconds and then rest for 10 seconds and repeat this sequence for a total of 8 times (4 minutes of work).  Your score for the exercise is the LOWEST number of reps you completed in any given round.  For the Team Tabata Torture, we are putting a bit of a twist on it.  In your team of 4, Person A will do pull-ups, Person B box jumps, Person C wall ball shots, and Person D resting & helping record scores.  For 20 seconds, everyone does max reps of their designated exercise and then rest and rotate to the next exercise for 10 seconds.  This rotation goes for 16 minutes straight and in this time everyone on the team will have completed 8 x 30 second rounds of each exercise (including the 10 sec rest).  At any given time, 1 person will be the recorder and 3 people will be the exercisers so you get a nice break every so often.
Scoring - Your team score for each exercise is Highest score + Lowest score, and your overall team score is the sum of all three team scores for each exercise.
Example scoring - For your team, the highest number of pull-ups in any of the 20 second iterations was 15 and the lowest number for anyone was 3, this means your team score for pull-ups was 18.
Post team member names, team score by event and overall team score to comments.  You can also post your personal score per event if you'd like to compare to other individuals. 

Monday, 22 August

Monday is the start of Black and Gold Team Week!  All WODs this week will either be team or partner WODs and it should be a lot of fun and give everyone a chance to meet and interact with some different folks.  If you aren't at USMA or don't have a work-out partner(s) then you can either recruit someone to join you (and possibly get them addicted to CF!) or scale as needed to make it a solo WOD.  As always, use common sense, scale to your own (and your partner's ability) and don't overdo it if you find yourself paired with someone with much higher (or lower) ability than yourself. 

For the morning crew, on Monday let's meet at Mac Statue at 0530 to warm-up and determine partners.


Diagonal Walk Shuttle Runs with a partner
1/4 Diagonal Walk & back (approx. 100 meters) - max reps in 3 minutes
Rest 2 minutes
1/2 Diagonal Walk & back (approx. 200 meters) - max reps in 4 minutes
Rest 1 minute
Diagonal Walk & back (approx. 400 meters) - max reps in 5 minutes

Concept:  From each pair, one person runs and the other person rests.  Once Person A completes their shuttle run, tag out and Person B runs the prescribed distance while Person A rests.
NOTE:  If there ends up being an odd number of folks, we will figure out how to make it fair. 
NOTE2:  It would help if people brought notecards or paper to record number laps run.

Post total number of legs run by distance to comments & name of partner.

Saturday and Sunday, 20 & 21 August

Rest Days.

Class of 2012, have a great Ring Weekend! 

Old grads, post the type of stone you had in your class ring.

See you Monday!

Friday, 19 August

It looks simple enough, but trust me, it will be challenging!

Advanced = 30 x wall climbs & handstand push-ups
Intermediate = 15 x wall climbs & handstand push-ups
Beginner = 20 minutes practice of handstands - see how long you can hold a supported handstand

Every time you take a rest break, knock out 3 ring pull-ups.  (In honor of Ring Weekend, of course!)

Note:  If not familar with wall climbs - you start with your chest flat on the ground, with feet touching the wall behind you.  Use your arms and legs to move your body until you are completely inverted into a supported handstand position against the wall.  Walk your hands out and back to the starting position. 

Post time and number of breaks to comments.

Thursday, 18 August

Deadlift  (<--- check out video hyperlink)
5-5-5 for weight (untimed; concentrate on proper form)

Then for time:
250 x double-unders (advanced)
100 x double-unders (beginner; 4:1 substitution of single-unders or side straddle hops (no rope))

Post loads for deadlift and time for double-unders to comments.

Wednesday, 17 August

5 Rounds for Time
12 x Kettle bell swings  - 53 lbs. (advanced), 35 lbs. (intermediate), 15 lbs. dumbell (beginner)
Run to top of Stairway to Heaven
20 x push-ups - hand-release (advanced), APFT standard (intermediate), knee (beginner)
Run down Stairway to Heaven to start

Post time to comments.

Tuesday, 16 August

Let's meet in the '62 Room to warm-up at 0530.  I will brief the WOD at 0545 with demos as needed.  If we have a large crowd, we will have to start WOD in waves to minimize waiting time for equipment.

AMRAP 15  (As many rounds as possible in 15 minutes)
11 x ring dips
Run up to Hayes Gym by the shelf (approx. 100 meter run with stairs)
11 x knees to elbows
Sprint across the gym to the monkey bars (approx. 50 meter run)
Cross monkey bars - if you fall off, knock out a 25 air squat penalty before moving on
1 x rope ascent (15 feet) - (Scale smartly: if you can't climb rope, use cargo net)
Sprint 1/2 lap (50 meters), down to '62 Room and repeat
Post number of rounds to comments.

Monday, 15 August

Welcome back to the Academic year!  Time to strengthen your body and mind in order to Beat the Dean!  This week we are starting off with a strength day.  For new (and old) folks, make sure you have correct form before you start to load up the heavier weights.

Front Squat  (<--- check out the video hyperlink)
10-5-5-3-3-1-1 reps

In between each set knock out 20 sit-ups (beginner) or 15 GHD sit-ups (advanced)

NOTE:  There is no time component to this WOD.

Post loads to comments.

Saturday and Sunday, 13 & 14 August

Rest days. 

If at USMA, come out and see the Acceptance Day parade and welcome the members of 2015 to the Corps of Cadets!  Also, I hear the football team has their fall scrimmage at Michie Stadium at 1430.

Rock the Black and Gold!  See you Monday!

Friday, 12 August

Run 5km

Route goes from in front of Comm's House to Lee Gate and back.

Morning crew, let's meet in the '62 room at 0530, warm-up and we'll step up by 0545.

NOTE:  Cadets, if you want to hit the Thursday WOD instead, go for it.  I know you all ran on Thursday, so I don't want you to feel cheated out of a chance to smoke yourself!

Post time to comments.

Thursday, 11 August

Coming up on 3 September there is a WOD to remember the 31 heroes recently killed in Afghanistan.  Check out   I don't know what the WOD will be and there is no requirement to donate to participate, but if you are interested check it out.  A $31 donation gets a 31WOD t-shirt and 100% proceeds go to supporting families of the Fallen 31.  More to follow.

and now for Thursday's WOD:

21-15-9 reps of:

Rowers (ab exercise)
Sumo deadlift high pull (65/45 lbs.)
Overhead carry total steps (65/45 lbs.)

Post time to comments.

Wednesday, 10 August


15 x Med ball clean and shoot (20/14 lbs. to a 10' target)
1 x rope climb (15')
Run 2.5 laps on Hayes Track (approx. 500 meters)

Post number of rounds to comments.

Tuesday, 9 August

Nancy (with long legs)

5 rounds for time:
1 x Comm's Loop (approx. 500 meters; Nancy is only 400 meters)
15 x Overhead squats (Beginner = 45 lbs., Intermediate = 75 lbs., Advanced = 95 lbs.)

compare to 4 April 2011
Post time to comments.

Monday, 8 August

Winner, Winner Chicken Dinner

7 rounds for time:
7 x pull-ups
14 x burpees
21 x air squats

Compare to 12 May 2011

Post time to comments.

Saturday and Sunday, 6 & 7 August

Rest days.  Enjoy your last few days 'off' before Reorgy Week kicks off!

Friday, 5 August

Strength day:


Knock out 10 x GHD sit-ups between each set.

Post loads to comments.

Thursday, 4 August

Row 500 meters
5 x wall climbs

Check out the video of how NOT to row - Rowing Fail

Post number of rounds to comments.

Wednesday, 3 August

5 Rounds for Time:

Run Stairway to Heaven
7 x ground to overhead (115/75)
7 x front squat (115/75)
7 x ring dips

NOTE:  With ground to overhead you can use any method you'd like to get the barbell from the ground to locked out over your head.

Post time to comments.

Tuesday, 2 August

Lynne with a twist - 5 rounds of max reps of:

Bench press (body weight)
Pull-ups* (*Rd 1: Strict pull-ups, Rd 2: kipping pull-ups, Rd 3: strict chin-ups, Rd 4: kipping chin-ups, Rd 5: kipping mixed grip)

NOTE:  There is no time element to this WOD so use a spotter.
NOTE2:  You are finished with the exercise when either your reach failure on the bench press or if you drop off the bar during the pull-ups.