Tuesday, 1 November

Back squat
5-5-5 (rest 1 minute between sets; otherwise untimed)


Run 1 mile

Post loads for squats and time for 1 mile run to comments.

Monday, 31 October


Since today is Halloween, it seemed appropriate to come up with a fun WOD that would fit the theme.  jswobe, I apologize in advance, as this is a very West Point-specific WOD - you can substitute similar events.



SITUATION:  The year is 2011 and a massive snow storm hit West Point on 30 October and it knocked out power to several parts of post, including the experimental laboratory in which "Zombie Slugs" are studied.  These zombie slugs are fueled by pizza, Mountain Dew, and video games, but the power outage and impassable roads created conditions in which the Zombie Slugs were unable to get what they desire.  As a result, the Zombie Slugs are coming to attack a symbolic structure of everything they despise - fitness, sweating, and muscle tone!!!  The Zombie Slugs are coming to the '62 Room in an attempt to devour a small, but mighty band of warriors known as Black and Gold CrossFit!

MISSION:  Escape from the Zombie Slugs by demonstrating superior athletic performance in multiple domains.

EXECUTION:  We will start in the '62 Room and warm up in preparation for the Zombie Slug infiltration.  After warming up, we will complete the following action sequence for time:

o Ride 1 mile on stationary bike
o Run to Hayes Gym, execute the IOCT (-): after you climb the rope, simply run 1/2 lap (w/out med ball) to the doors and exit the track
o Climb the Stairway to Heaven to the top
o Run the width and then length of the top floor and go down the flight of stairs at the other end (not the stairs you came up)
o End in the '62 Room

*** NOTE:  If the Zombie (see details below) catches you, then after you complete the sequence you have to do an extra trip up and down the Stairway to Heaven as a penalty! ****

SERVICE SUPPORT:   Since Zombie Slugs are not athletic enough to complete any of these events, a replacement Zombie will be selected.  The replacement Zombie will start 1 minute after the rest of the group and then will attempt to catch up and eat (by tagging, not tackling or anything crazy!) members of the group.


NOTE:  SAFETY FIRST!  - No horse play & use your best judgment - I don't want anyone to get hurt horsing around, especially on parts of the IOCT, stairs, etc.
NOTE2:  If IOCT AI is going on, we may have to adjust the plan a bit, as we can't cut in line and we have to play well with others.

Post time to complete the sequence to comments.

Saturday - Sunday, 29 - 30 October

Rest days, enjoy your weekend! 

See you on Monday for a Halloween-style WOD!

Friday, 28 October

Today is a bittersweet day for a few reasons -

First, it is Tex's last WOD with Black and Gold before he moves out to Benning to go to the basic course.  Tex is a B&G legend and his presence will be missed.  Hopefully a lot of folks can come out to wish Tex well and send him off in style. 

Second, today's "Hero WOD" is more than just a named workout drawn from the mainsite, rather it is a Hero WOD created by a member of USMA '86 to memorialize and honor their fallen classmate, COL John McHugh, as the Class of '86 holds it's 25 Year Class Reunion.  COL McHugh was killed in action in Afghanistan on May 18, 2010. 

His classmate wrote the following tribute - 

“Johnny Mac” was one of the highest-ranking officers killed in Afghanistan. He was a graduate of the United States Military Academy Class of 1986. Served over 24 years active duty. Survived by his wife Connie and 5 children: Chief Warrant Officer Michael McHugh (22) Kelly (20), Kristen (18), Maggie (12) and David (6). John was also a brand new grandfather of Abigail (1).

John was a great friend, soldier, family man and most of all a man of God. John was a man of true honor, respect and one of the nicest men you would ever meet. He loved soccer and I believe he still holds the record at West Point for most goals saved in single season. The academy retired his jersey last fall. He was a great officer that personified the word “leadership”.

In honor of Colonel John M. McHugh, my friend and West Point Classmate 1986.  In tribute of the 24 plus years of service and sacrifice that he and his wife Connie gave to our country, the workout is structured to culminate with a round of 24 reps. The total number of reps for the workout would be “86” representing West Point Class of ’86. The rounds should start low and peak at 24 just like John’s career as an Army officer. Secondly, you do 5 rounds in tribute of each of his children.

So today we will send Tex off in style and honor the courage and sacrifice of COL McHugh by doing the WOD "Johnny Mac"  Some members of the class of '86 and potentially some of COL McHugh's family members may be in the '62 room at 0530 to cheer everyone one!

Johnny Mac - 5 rounds for time (with 25 minute time limit)
Rd 1:  Run 400 meters (gym loop), 12 x thrusters (95/55), 12 x chest to bar pull-ups
Rd 2: Run 400m, 14 x thrusters, 14 x C2B pull-ups
Rd 3: Run  400m, 16 x thrusters, 16 x C2B pull-ups
Rd 4: Run 400m, 20 x thrusters, 20 x C2B pull-ups
Rd 5: Run 400m, 24 x thrusters, 24 x C2B pull-ups

NOTE:  Scale as needed.  86 reps of each exercise is going to be tough!  Scale smartly so you don't either burn out after the first round or hurt yourself.  Scaling options for the C2B pull-ups include - pull-ups (with just your chin over the bar), using bands, doing jumping pull-ups, etc. 
NOTE2:  The time limit of 25 minutes is there so that you have a goal to beat and enables cadets to get to formation on time without feeling like they've quit short of completion.  If you are not time-constrained and want to finish it out regardless of time, then by all means, get after it! 

Thursday, 27 October

9-9-5-5-3-3 reps of:


Check out a decent video of the snatch (this is a full squat snatch). 

NOTE:  if you've never done the snatch before, then spend the time learning movement at lower weights until you get solid form.  This is NOT a move you want to rush to failure on - your shoulders will not be happy!

Wednesday, 26 October


Deadlift (225/135)
Hand stand push-ups

Check out a decent video (although this guy goes beyond the standard with the HSPUs)

NOTE:  Scale weight as needed. 
NOTE2: To scale HSPU, you can either use bands (although the '62 room has very few of them), elevate your feet on a box, bench, or other item (try to pike your legs, so most of the weight is carried by your arms), or simply elevate your feet so your legs are in line with your shoulders.

Tuesday, 25 October

Today's a bit different, but should be a nice challenge!

200 x strokes on the rower (damper set at 10)
5 miles on the stationary bike

We will have to stagger start on this one due to the limited number of rowing machines. 

NOTE:  If you need to scale on the rower, then you can reduce the damper setting (makes it easier to pull).

Monday, 24 October

WOD Option #1:

APFT at Shea Stadium
Let's meet at 0530 to warm-up and get after it.

WOD Option #2:

5 Rounds for time:
7 x ring dips
11 x knees to elbows
30 x double-unders

Post choice of WOD and results to comments.

Saturday & Sunday, 22 & 23 October

Rest days.

Have a nice weekend.  Beat Vandy!

Friday, 21 October

Tabata Time!

Tabata Push-ups
Rest 2 minutes
Tabata Sit-ups (feet anchored)
Rest 2 minutes
Alternate between Tabata Pull-ups (4 rounds) and Tabata Lunge steps (4 rounds)

NOTE:  Tabata is 20 seconds of work and 10 seconds of rest x 8 rounds for each exercise.  Your score is the LOWEST number of reps completed in the 8 rounds.
NOTE2:  For last tabata, do odd # rounds as pull-ups and even # rounds as lunge steps.

Thursday, 20 October

7 x thrusters (95/65)
21 x strokes on rowing machine
Post number of rounds to comments.

Wednesday, 19 October

HANG TOUGH! - Partner WOD!

Pair up and get ready to work and have some fun.  One person does the exercise while the other 'hangs tough!'

40 x box jumps (24/20) - Person A does box jumps & Person B holds pull-up in the UP position.  When Person B's chin drops below the bar, switch roles and B picks up where A left off.  Continue this process until all 40 box jumps are complete.  THEN...
200 x double unders - Person A does DUs while Person B holds a barbell (185/115) in the UP position of the deadlift (i.e. knees & hips fully extended).  Once Person B needs to rest, switch roles. THEN...
40 x wall ball shots (20/14) - A does WBS, B holds a wall-supported handstand.  Once B comes down, switch roles.  THEN...
40 x deadlifts (185/115) - A does DLs, B holds squat in the down position.  Once B rests, switch.

NOTE:  Scale as needed.
NOTE2:  If doing solo, then do 1 minute of exercise, followed by 1 minute of hanging tough.

Tuesday, 18 October

Let's meet at Shea Stadium at 0540 and get after it.  It will be dark, which will be even more awesome!

APFT CrossFit-style

12 rounds for time:
12 x push-ups (hand release)
Sprint 100 meters
12 x sit-ups
Sprint 100 meters

NOTE:  We will do the actual APFT as the WOD for 24 OCT (Monday) to ensure all faculty get it done prior to the end of the month.

Post time to comments.

Monday, 17 October

Squat a lot!

6-4-2 reps of:

Overhead squat

Front squat

Back squat

NOTE:  There is no time component to this WOD.  Rest as needed and complete all reps of each exercise before moving onto the next (i.e. to 6-4-2 of OHS before moving on to front squats).

Post loads to comments.

Saturday and Sunday, 15 - 16 October

Rest days.  Another awesome week with the morning crew - small, but MIGHTY!

Check out:  http://www.wodforwarriors.com/

Black and Gold CrossFit will be doing the WOD (partner WOD, 11 rounds, 11 reps, 11 exercises!) on Veteran's Day as a way to honor the service and sacrifice of our past, current, and future veterans.  There is no cost to do the WOD or to sign-up as a hosting location, so please spread the word to anyone you know who is interested.  T-shirts are available if you want one (coming soon), but much like the 31 Heroes WOD we did on Labor Day, there is no requirement or request (nor will there ever be) to spend any money, fundraise, etc. - with B&G PT IS ALWAYS FREE! 

If you are outside of the WP area and want to get your garage, box, gym, etc. signed up to partcipate and get the latest details on the event, then click on the link, sign-up, and get after it.

Friday, 14 October

For today's WOD we will meet in the '62 Room to warm-up and then head up to Hayes Gym to get our Arvin Lung on!!!!

10 rounds for time
Run 200 meters (twice around Hayes Track)
Rest 1 minute

Post time to comments.

Thursday, 13 October

3-3-2-2-1-1 reps of:
Push press

Rest as needed and then cash-out with 25 strict pull-ups for time.

Post loads for push press and time for pull-ups to comments.

Wednesday, 12 October

Partner WOD - AMRAP 20

10 x Sumo Deadlift High Pull (95/65) - Person A

20 x Bar facing burpees - Person A

Rope climb (15') & 1.5 lap (200 meters) on track and return to '62 room - Person B

Then switch roles.
Note: Person A completes the assigned reps and then rests until Person B returns.

Note2: If Person B returns before Person A is done, then Person B rests until Person A completes.

Post time and partner's name to comments.

Tuesday, 11 October

5 Rounds for Time:

10 x Front Squat (increase load by 10 lbs. each round)
1 x Comm's Loop (approx. 500 meters)

Post time and load to comments.

Monday - 10 October

Happy Columbus Day - here is an 'anywhere WOD' so you have no excuse to skip out today!

200 push-ups for time
whenever you have to take a break, knock out 10 air squats

Post time to comments.

Saturday and Sunday, 8 & 9 October

Rest and relax - enjoy your Columbus Day weekend.  Good luck to all those running the Army Ten Miler this weekend!

I will post an 'anywhere WOD' for Monday - this means no excuses for skipping out!

Check out this video for all the excuses I've heard for folks who skip WODs - http://www.youtube.com/watch?v=mEHQ9tzJpYA&feature=player_embedded&noredirect=1

No excuses!  See you next week!!!!!!!

Friday, 7 October

If you tried out for the Black and Blue team yesterday, then you can do yesterday's WOD (Annie - 50-40-30-20-10 of double-unders and sit-ups).

If you didn't try out, then here is the WOD:

Partner Linda (AKA - "3 bars of death")

Pair up with someone of near equal strength.

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (1 1/2 x body weight)

Bench (body weight)

Clean (3/4 body weight) - cleans = squat cleans (hips below parallel)

Alternate rounds with a partner - Person A does 10 (Person B rests & spots), then Person B does 9 (Person A rests & spots), etc.

NOTE:  Scale weight as needed & use your partner to spot on the bench press.

Post time and partner's name to comments.

Thursday, 6 October


50-40-30-20-10 reps of:

Double-unders (do 1:3 sub for single unders or jumping jacks)
Sit-ups (APFT standard - feet anchored)

Compare to: 9 Feb 2011

NOTE:  If you don't have a jump rope, then I would highly recommend that you purchase one.  Jumping rope is a critical piece of CrossFit.  You can get a rope for about $5 at the PX, Target, or elsewhere.  You don't need anything fancy. 

Post time to comments.

Wednesday, 5 October


3 Rounds for Time
Run 400 meters (gym loop)
21 x Kettle Bell swings (53/35)
12 x pull-ups

Compare to July 27, 2011
Post time to comments.

Tuesday, 4 October

2 options for today's WOD

Option #1 - for all of those who didn't do try outs for the Black and Blue team:


10 x Wall ball shots (20/14)
10 x Knees to Elbows
10 x Box jumps (24/20)

Post number of rounds complete to comments.

Option #2 - for those who did try out

Run 4.2 miles (approximately)

Route: Start at Comm's House, run to Lee Gate and then to Washington Gate and then return to start point.

Post time to comments.

Monday, 3 October

For those of you trying out for the team for the Black and Blue competition - good luck! 

Run 4.2 miles (approximately)

Route:  Start in front of the Comm's House, run to Lee Gate, once back at Washington Road (the main road), turn right, head up past the hospital up the hill to Washington Gate.  Turn around and run back to the start point (note:  you do NOT run back to Lee Gate on the way back, just straight back down Washington Road)

NOTE1:  Bring your reflective belt and watch for cars when crossing the street.
NOTE2:  Warm-up on your own and start running as close to 0530 as you can to ensure you have enough time to complete and cool down/stretch prior to formation.
NOTE3:  There may not be a very large group running due to the Black and Blue try-outs - this is NOT a reason to skip out. 

Post time to comments.

Saturday & Sunday - 1 & 2 October

Rest days.  Beat Tulane!  Happy reunion weekend to old grads.

If you are interested in trying out to compete in the Black and Blue CrossFit competition against Air Force, then try-outs will be held Monday morning at 0530 in the '62 room. 

If you are not interested in trying out, I will post a different WOD for the group. 

Have a nice weekend!