Friday, 30 March 2012

Beat the clock burpee pull-ups!

With a constantly running clock do 1 x burpee pull-up the first minute and rest for the remainder of the minute - this equals 1 round.  Continue this process adding 1 x additional rep per minute until you can't complete all the reps before the minute expires.
Post number of rounds complete to comments.

Thursday, 29 March 2012

5 rounds for time
Run 400 meters (gym loop)
15 x overhead squats (95/65)

Compare to: 13 DEC 2011

Wednesday, 28 March 2012

Today we will do a Round Robin WOD.  The order of the exercises does not matter, so get together with a group of 4 other folks and each start at at different exercise and do an orderly rotation sequence so we can avoid setting up a ton of equipment.  At each station do as many reps as possible in 90 seconds and then rotate automatically to the next station when time expires.  The quicker you rotate, the more reps you can do.

Bench press (135/75 lbs.)
Box jump (24/20)
Push-press (75/45 lbs.)
Ring dips
Once complete with all 5 exercises, run 1 mile for time.

Your individual score is equal to the total number of reps completed for all exercises divided by the time it takes you to run 1 mile (converted to seconds).

Post score to comments.

Tuesday, 27 March

We will meet in the '62 Room, warm up, and then move to Hayes Gym to get after it.

Rope climb (15')
Run 343 meters (2.5 laps at Hayes Gym track)
Rest 1 minute

Compare to: 5 January 2011
Post number of rounds to comments.

Monday, 26 March

Welcome back from the weekend.  Today we will focus on the most powerful lift there is - the clean and jerk.  You can't find a lift that moves a heavier load such a great distance in such a short time.  The clean and jerk moves the barbell from the floor to the locked out position overhead.

Clean and jerk

Post loads to comments.

Saturday & Sunday, 24 - 25 March

Rest days.  Enjoy your weekend.  See you Monday bright and early!

Check out some pictures of JWhips, a former B&G stalwart, representing Black and Gold downrange in Afghanistan.  These pictures demonstrate that CrossFit can be done while deployed and also give you a sneak peak of some of the resources that may be available.

Friday, 23 March

CrossFit Open Games WOD 12.5 - the last one of the series!

If you are competing, please check out the movement standards video at:

3 x thrusters (100/65)
3 x chest to bar pull-ups
6 x thrusters
6 x C2B pull-ups
9 of each
12 of each
15 of each
continue to increase by 3 reps until time runs out.

NOTE:  For C2B pull-ups, your chest at or below your collar bone must physically touch the bar in order to count.  You can position your hands however you'd like, but you MUST hang with arms fully locked out at the bottom in order for the rep to count.

Post number of rounds and reps complete to comments.

Thursday, 22 March

So, the Open WOD 12.5 is posted and it consists of thrusters and chest to bar pull-ups.  Therefore we are going to do the following:

5 rounds of:
Max reps of push-ups - when you break the plank position or if your knees touch the ground, you are done.
1 minute of sit-ups (AMRAP 1; feet anchored, APFT-standard)
5 deadlifts for load (untimed)

NOTE:  For each round you will complete as many push-ups as possible without breaking form, then do as many sit-ups as possible in 1 minute, and finally do 5 x deadlifts at a weight of your choosing.  There is NO time component to this WOD, so do not rush to failure on the deadlifts - take your time, concentrate on proper form, and attempt to increase the load with each subsequent round.

Post number of reps completed for push-ups and sit-ups per round and load for the deadlifts.

Wednesday, 21 March


5 x ring dips
7 x sumo deadlift highpull (95/65)
25 x double-unders (3:1 single-under sub)

Post number of rounds complete to comments.

Tuesday, 20 March

Today's WOD is a bit different as it combines a strength workout with a metcon.  Strength portion is untimed, so focus on proper form and use the racks and safety straps.

Front squat - 5 - 5 - 5,
then Run 1 mile for time
then Front Squat 3 - 3 - 3

NOTE:  Run route is from the front of Arvin Gym to Kozcukio's Monument and back.

Post loads for the front squat and time for the run to comments.

Monday, 19 March

Welcome back from Spring Break!  I hope everyone is tanned, rested, and ready to get back after it.  The '62 Room has been neglected for the week, so let's change that Monday morning at 0530.

Today's WOD is simple, yet challenging.

50 pull-ups for time.
Every time you drop off the bar knock out 5 burpees.

NOTE:  You can do strict or kipping pull-ups or chin-ups (hands facing you).  Scale to jumping pull-ups if needed.

Post time to comments.

Thursday - Friday, 15 - 16 March

The Games WOD 12.4 was posted this evening. Awesome WOD, so ensure you get after it this week, whenever you have a chance.  If you are a Games WOD competitor, then ensure you either video your performance and do it at a certified affiliate to ensure it counts.  I will be at West Point on Saturday, if anyone wants to do it at Arvin.

Check it out, but it's an AMRAP 12
150 x wall ball shots (20 lbs ball, 10 foot target)
90 x double-unders
30 x muscle-ups

Post number of complete and partial rounds to comments! 

Wednesday, 14 March

Alright, so we didn't have many Murph fans out there today.  It was a BEAST and I highly recommend it!   Give it a shot!

For today's WOD, you get the pick the distance, but go for a run and make it a longer one.

Beginning runners - go for about 3 - 4 miles
Intermediate - 4 - 5 miles
Advanced - 5 - 6 miles

It is longer than we typically run, but that's the joy of a constantly varied program!!!

Post distance and time to comments.

Tuesday, 13 March

Since jswobe was saying we are slacking, I figured I would give him something to keep him busy!  I will be doing this one in the morning...who is going to join me?!?  All you need is a pull-up bar and some motivation!

Run 1 mile
100 x pull-ups
200 x push-ups
300 x squats
Run 1 mile

NOTE:  You can partion the pull-ups, push-ups, and squats as needed, so break it up and get it done!
NOTE2:  You can scale as needed to jumping pull-ups, push-ups on your knees, etc. 
NOTE3:  jswobe - you're welcome!!

Post time to comments.

Saturday, 10 March - Sunday, 18 March


Enjoy your time away from West Point and check in every once in a while and let us know where you are, what you are doing, and what workouts you've been doing.  If you are competing in the CrossFit Games Open, don't forget to get the work-out done and validated.

For on the fly WOD ideas, check out the link that Mickey sent out.  All these workouts can be done with VERY little equipment.  No excuses...get after it!  See you all after Spring Break.,%20v1_0-1.pdf?4c9b33

Post activities to comments.

Friday, 9 March

I hope everyone enjoys their Spring Break!  I will post a link to some excellent body weight WODs that you can do while sipping your cool drink on a tropical island somewhere (thanks Mickey for the link).  Your job is to do something that elevates your heart rate and requires you to exert some effort - run, jump, swim, bike, use that cheesy hotel gym, Zumba, carry large objects, throw objects, drag or push objects...whatever, whenever, long as you do SOMETHING!   Post your destination for Spring Break to comments. 

As for those competing in the Games Open WOD - next week you will have to either find an affiliate or do a video submission.  I will be around on Saturday morning (17 MAR) so I can meet you in the '62 room if needed.  I won't be around before then.  Shoot me a note at if you want to meet up on Saturday.

As for Friday's WOD - here  you go, nothing too bad after the crazy back to back days we've had, but still should be fun!

5 rounds for time:
50 x double-unders
20 x hand release push-ups
15 x weighted sit-ups with 20 lbs. med ball

Post time to comments. 

Thursday, 8 March

Today we will do the CrossFit Open WOD 12.3.

Check out the video instructions at

15 x box jumps (24/20)
12 x push press (115/75)
9 x toes to bar

NOTE: For the box jump you must come to FULL extension of the hips AND knees on TOP of the box.  This is a bit different than the typical standard as you must be at full extension on top of the box before you spring off.
NOTE2:  Push press starts from the ground (for the first rep) and you can use whatever press method you want to get the bar overhead.  Knees, hips and shoulders must be fully extended at the top.
NOTE3:  Toes to bar - any part of your foot/shoe (both feet) must come in contact with the bar.  At the bottom of the movement your feet/heels must pass through the vertical plane of the bar.
NOTE4:  All competitors will have someone grading their performance and ensuring the standard is met on the movements.  We will need to set up and grab boxes ASAP in the morning, so please arrive right at 0530 and help me grab boxes, then bars.  We will likely do 2 iterations so we need to start NLT 0545 so we have enough time to get everyone through.

For those not competing, we could use your help judging the first iteration and you are more than welcome to do the WOD and scale based on your ability.

This is going to be an awesome one!

Wednesday, 7 March

Today we will do a Hero WOD from the main site that was originally posted on Feb. 25th (  This one is going to be a beast, so show up on time, warm-up, and get ready!


11 chest to bar pull-ups
2 deadlifts (305/225)
10 handstand push-ups

You read that correctly, it's a monster, so SCALE according to your ability.  The deadlifts should be heavy, about what you would reach at the end of a heavy triple, but not impossible.

Post number of rounds complete to comments.

Tuesday, 6 March

Now that the weather is a bit warmer and it's starting to get a little lighter in the morning, we are going to get back outside and go for a run.  Strap on your reflective belt and join us!

Let's meet up at 0530 in the '62 room, warm-up for a few minutes, and then hit the start point and step off no later than 0545 so everyone can make it back in a reasonable time.  The run route is from the light pole in the front of the Comm's House to Lee Gate and back.

Run 5km for time.

Post time to comments.

Monday, 5 March

Last week before Spring Break - that means we have to put in a lot of hard work before we take off for a week!

Today will be a partner WOD, so bring a friend and get ready to get after it!

5 rounds for time:
Person A - Run Stairway to Heaven
Person B - 10 x Kettlebell swings (53/35), 10 x goblet squats (53/35), 10 x knees to elbows
Once both complete, then switch roles and finish up the round.

NOTE:  Whichever partner finishes their part first gets to rest until their partner is done (i.e. if you return from the Stairway you get to rest until your partner completes all the knees to elbows)
NOTE2:  Each person will end up doing 5 x Stairways and 5 x sets of KBS, GS, and KTEs

Post partner's name and time to comments.

Friday, 2 March

Today we will do the CrossFit Games WOD 12.2.  For those of you competing, please watch the video, read the movement standards, and get ready to get after it at 0530.  Here is the link:

Key points - 
Bar starts from the ground, must get fully overhead using a snatch (power, muscle, split or squat snatches are all legit, doing a clean and jerk is NOT legit).
Bar overhead with arms, hips, and knees all fully extended - bar overhead at midline of foot - meaning the weight isn't out of front of your head, but directly OVERhead and inline with your midline.
Bar returns to the floor, touch and go is fine, but bouncing is not
**Please remember that Arvin prohibits dropping weights, so please demonstrate as much control as possible and don't drop the weight unless you have to**
Must use a single barbell and change your own weights without assistance.  Spring clips required.
Scaling is a NOGO for Games competitors, but HIGHLY encouraged for those who are not competing in the Games.
If you physically cannot complete all 30 reps at the rx'd weight, then your performance is terminated and your score is recorded with the last successful rep.  If after that point you want to scale so you can finish the 10 minutes, then by all means go for it.

MEN - 
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Post reps complete to comments.