Thursday, 1 March (WOD posted)

Alright, so the cat is out of the bag - the Games WOD for FRIDAY will be lots of snatches starting at 75 lbs. and working up from there.  Watch the Games WOD video and standards so you can practice tomorrow during your warm-up.

As a result, the WOD for today will be:

5 rounds for time
8 x hand release push-ups
7 x weighted pull-ups (20/12)
6 x hand release push-ups
5 x explosive jumps (jump off of 2 feet and touch a target approximately 1' beyond your reach with one hand)
Rest 1 minute & repeat

Post time to comments.

Wednesday, 29 February

HAPPY LEAP DAY - let's use the extra day of the year to fire up that metabolism and increase our work capacity while running.

Today we will meet at Gillis Field House for some running.  There are typically only a FEW brave souls who come to Gillis, so consider this a call-out to all those who choose to stay in the rack and skip out on the WOD because Gillis is too far away.  Come and join us - your body will appreciate it!

Partner WOD - Max Distance in 22 minutes:
Run 600 meters = 3 laps (partner rests)
Rest (partner runs 600 meters)

Post distance covered and partner's name to comments.

Tuesday, 28 February

Today we will link-up in the '62 room and then upstairs to the basketball courts for a fun one.

10 x burpees
15 x alternating jumping lunges
20 x double-unders (1:1 tuck jumps or 1:2 single-unders)
25 yard shuttle run (5 yards, 5 times)
Rest 90 seconds

Post number of rounds complete to comments.

Monday, 27 February

I hope everyone had a nice weekend.  Now it's time to get back after it!  See you all bright and early in the '62 room for a strength day.  There is no time component to this WOD, please focus on proper form and use a spotter.  Warm up as needed on each event and then hit the rep scheme as follows:

Bench press - 7-7-7
Shoulder press - 5-5-5
Push press - 3-3-3

Post loads to comments.

Saturday & Sunday, 25 - 26 February

Rest days.  Get ready for another awesome week ahead!  Congrats to the Firsties - 100th Night - I still remember engaged, awesome!

Friday, 24 February

Today we will do the Games WOD 12.1.  For those who are registered and competing in the games, your performance will be observed and judged.  For those not competing, you will still do the WOD, but will count your own reps and hold yourself to the high standards of performance.

The WOD is simple, yet brutal:  As Many Reps as Possible in 7 minutes of burpees.

NOTE:  If competing, please watch the movement standards video on the CrossFit main site. 
NOTE2:  The standards for the burpee include: thighs AND chest must make contact with the floor and you jump and touch a target 6" higher than your reach with BOTH hands. 
NOTE3:  If you want to learn more about how to do efficient burpees with several skill transfer demos, check out the series of videos

Post number of burpees complete to comments. 

Thursday, 23 February

I stole this one from my buddy who runs CrossFit 293 in Florida.

10-9-8-7-6-5-4-3-2-1 reps of:
Overhead squat (95/65)

Post time to comments.

Wednesday, 22 February

Today we will remember a USMA '09 graduate and a fallen hero.  The one year anniversary of the death of 1LT Daren Hidalgo was on Monday, 20 February.  Several CrossFit boxes in the US did the "Hidalgo" Hero WOD on Monday to honor and remember Daren and his sacrifice for the country.  Check out:  for the original WOD posted on the mainsite.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Due to time constraints we cannot schedule "Hidalgo" as rx'd, so we will do a scaled down version for time:

Run 2 x gym loops (800 meters)
Rest 1 minute
10 x squat cleans (135/95)
15 x box jumps (24/20)
20 x walking lunge steps w/ plate overhead (45/25)
15 x box jumps (24/20)
10 x squat cleans (135/95)
Rest 1 minute
Run 2 x gym loops (800 meters)

Post time to comments.

Tuesday, 21 February

5 Rounds for time:
25 x weighted sit-ups (20/12 med ball on chest)
50 x double-unders (1:2 sub with single unders, or 1:1 with tuck jumps)

Post time to comments.

Monday, 20 February

Happy Presidents' Day!  I hope everyone is enjoying their long weekend.  Here is an anywhere WOD which means you have no excuse for skipping out!  Hotel, motel, Holiday Inn...then get this WOD in!  Home, barracks, or on the train...knock it out, don't be lame!!  Okay, I'm not a rapper and won't try, just get it done, post your results to comments and don't lie!

200 x push-ups for time.
Every time you rest (defined as your knees touch the ground), knock out 10 air squats.

Compare to:

Post time to comments and number of squats if you can remember!

Saturday - Sunday ,18 - 19 February


Note - I will post a WOD for Monday, but I realize a lot of folks will be out and about.  Do what you can, when you can, where you can!!!!!!!  Functional fitness is easy because it can be done using a whole host of different objects with different movements, etc.

Also, if you are interesting in competing in the CrossFit Games, then register on the mainsite (see the tab for CrossFit Games or CrossFit Open - top left) and make Black and Gold your affiliate.  You DO NOT have to register in order to do the WODs, but if you want to be able to report your scores and be ranked regionally/nationally, then you have to do it.

Friday, 17 February

Although today is part of the 4 day weekend, it doesn't mean you should skip out on hitting a WOD!  Arvin opens at 0900, so if you are planning to go, post when you are heading there to comments, so we can potentially get a group together.


Post loads to comments.

Note - I won't be able to make it, I'm moving, so I will be deadlifting a whole lot of boxes for the entire weekend!!!

Thursday, 16 February

Today we will do a spin on the classic tabata series.  We will do an inverse tabata in which you will do 10 seconds of work followed by 20 seconds of rest and you will repeat for a total of 10 rounds per exercise. After your complete all 10 rounds (5 minutes total) you will move on to the next exercise and repeat.  Your score is determined by the lowest number of reps in a round for each exercise.

Inverse Tabata - 10 seconds work/20 seconds rest x 10 rounds
Double-unders (single unders or tuck jumps if you don't have a rope)

NOTE:  We will check out how crazy the '62 room is in the morning.  If too bad, we will move either up to Hayes or to the basketball courts.
NOTE2:  I predict push-ups will be brutal after double-unders...just sayin'.

Post score for each exercise to comments.

Wednesday, 15 February

For today's WOD, you will start and end each round by running from the '62 Room up to Hayes Gym, climb the rope, and run 1.5 laps around the track before returning to the '62 Room.

Straight bar dips
Kettlebell swings (53/35)

NOTE:  You can do the dips on the weight racks where the 5 lbs. and 2.5 lbs. weights are held.
NOTE2:  In total you will do 4 runs/rope climbs (Run/rope, 21 dips & KBS, run/rope, 15 dips & KBS, run/rope, 9, and finish with run/rope)

Post time to comments.

Tuesday, 14 February

Happy Valentine's Day - now come give your heart a workout and help work off all the candy you are going to eat!  This one doesn't look like much, but I promise you, it will rock your world!

7 x Knees to elbows
5 x Sumo deadlift high-pull (115/75)
3 x Front squat (115/75)
Rest 3 minutes, then Valentine's Day cash-out (because everyone LOVES burpees!)
Max # of burpees in 1 minute

NOTE:  Scale weight as needed based on your ability.  Don't do more than you should.

Post number of rounds & number of burpees to comments.

Monday, 13 February

Check out the comments from yesterday (Sunday, 12 February) for a good rundown from njc about the Albany Throwdown.  Great effort by all those who participated - thanks for representing Black and Gold!!!  Congrats to Sean and Mike_R for making the leader board for the recreational division!  Check out the pix:

As for today WOD, we will be at Gillis Field House - last time we were down there it was a small, but MIGHTY group, so come down and join us!!!!!  We will link up at 0530, warm-up for a bit, and then get after it!  If you have a watch, please wear it so you can time your own effort.

Run 1 mile (8 laps at Gillis), rest 3 minutes
Run 1/2 mile (4 laps at Gillis), rest 2 minute
Run 1/4 mile (2 laps at Gillis), rest 1 minute
Run 1/8 mile (1 lap), rest :30 seconds
Run 1/8 mile (1 lap)

Post overall time and time for each segment (if you care) to comments.

Saturday & Sunday, 11 - 12 February

After a tough week I can gladly say it is REST DAYS for the weekend....but, before you completely slug out, be sure to think about the folks from Black and Gold who will be competing in the Albany CrossFit throwdown this weekend!  Mike_R, njc, Sean, and others will be heading up to Albany and going all out on Saturday to represent Black and Gold.  Best of luck with the WODs fellas (and ladies if any are competing)!!!!!!!!!! 

I will post pictures and results when they are available.

Secondly, if you are interested in competing in the CrossFit Games Open, check out  It is relatively cheap $20, but DEFINITELY NOT mandatory.  We will still do the WODs, but even if you are not a competitor you will still do them just the same.  If joining the team, then make sure you select 'Black and Gold CrossFit' as your affililate. 

Get ready for another awesome week that starts bright and early Monday morning! 

Stay fired up!!!!!!!!!!!!!

Friday, 10 February

Today's WOD is a bit different, so read carefully so we can minimize confusion.  It is a bit of a skill work day and a gymnastics day.  The intent is to build the capacity to support your own body weight in various positions.  Although there is not a time component for this WOD, you should minimize time between exercises and rounds.

Beginners (B) - Do the hold positions for 30 seconds, and no requirement to do follow-on max reps - work on building the capacity
Intermediate (I) - Hold positions for 15 seconds, then do max reps
Advanced (A) - Hold positions for 30 seconds, then do max reps

30/15 second handstand hold (A, I), then
   Max rep strict HSPU without coming off wall from handstand hold (A & I ONLY)
30/15 second static deadhang pullup position hold (down position) (A, I), then
   Max rep deadhang pullups without coming off bar from hold (A & I ONLY)
30/15 second hold at ring dip lockout (A, I)
   Max rep ring dips without coming off rings from lockout hold
(A & I ONLY)

Post hold time and number of max reps per event to comments.

Thursday, 9 February

Today's WOD is a hero WOD from the mainsite a few days back  (February 4, 2012)

Complete as many rounds as possible in 12 minutes of:
12 x Box Jump, (24/20)
6 x Thruster, (95/65)
6 x bar facing burpees

NOTE:  Scale weight as needed.
NOTE2:  Depending on the size of the crowd in the morning, we may need to do 2 iterations.  Please help grab all available blocks to build the box jumps when you arrive!!!

Post rounds complete to comments.

Wednesday, 8 February

For time:

Bike 1 mile
5 rounds for time:
8 x Deadlift (load = body weight)
8 x Pull-ups
Run Super Gym Loop (basement to very top of Stairway to Heaven, run width and length of top floor, and down the stairs, back to '62 Room)

NOTE:  Scale load as needed.

Post time to comments.

Tuesday, 7 February

For today's WOD we will warm up in the '62 room and then move upstairs to the basketball courts to knock it out.

20 x double-unders (or 1:3 single-unders or 1:1 tuck jumps)
10 x push-ups


20 x push-ups
10 x double-unders

Post rounds complete for each AMRAP to comments.

Monday, 6 February

I hope everyone enjoys the Super Bowl...but regardless if you team wins or loses, you need to get up and join the morning crew!

5-5-3-3-2-2-1 reps of:
Front Squat

NOTE:  There is no time component to this WOD, so take your time and focus on form.

Post loads to comments.

Saturday & Sunday, 4 - 5 February

Rest and recover from another great week!  Enjoy your weekend and see you Monday, bright and early!

Congrats to the Firsties on selecting their posts!  One step closer to graduation!

Check out CPT Tracy Morel at CrossFit Jangyali in Afghanistan.  She is prouding rocking a B&G shirt while down range.  Thanks for your service Tracy, stay safe and keep up the fire!!!  We are glad you are able to do CrossFit while deployed!  Check out their Facebook page for more pix.

Friday, 3 February

CONGRATS TO THE FIRSTIES FOR GETTING THEIR POSTS!!!    I hope everyone got what they wanted!  Now come on down and work off those beers with a WOD!!

This morning we will meet at Gillis Field House at 0530 to warm up and then get after it.

Today's WOD is a partner relay WOD.  For your pair, max distance (in laps and partial laps) your terrible twosome can cover in 21 minutes.  

A few rules:
1)  Only 1 person can be running at one time.
2)  You and your partner get to choose the distance you want to run each leg.  While Person A is running, Person B is resting (refer to Rule #1) and vice versa upon tagging out.
3)  Your partner must 'tag out' with you, meaning that you and your partner have to be in the same place when the switch happens (you cannot look across the track and go once you partner gets to a certain spot).
4)  If you happen to be the odd person out or have to do the WOD alone, then simply run and then rest in equal amounts (i.e. if you run 400 meters in 1:30, then rest 1:30 before running your next leg).

Post partner's name and distance covered to comments.  Also, for our firsties, post your post selection!!!

Thursday, 2 February

On FRIDAY our WOD will be at Gillis Field House at 0530 in the morning.  Gillis is currently open Mon, Wed, and Fri from 0530 - 0730.  We will use the track on Friday, so plan ahead.

For today's WOD, find a medicine ball that you love and don't put it down!  Once you start the WOD, if you put your medicine ball down or drop it, the you owe a push-up penalty of 15 hand-release push-ups on the spot before you can pick it back up and continue on.

Wall ball shots
Weighted pull-ups (with med ball between legs)
Lunges with medicine ball overhead
Sit-ups with medicine ball on chest

NOTE:  Scale as needed, especially for the pull-ups. This will be a tough one to make it through as rx'd.

Post time and number of penalties you had to comments.