Tuesday, 1 May 2012



150 wall ball shots at a 10' target for time (20/14)

Compare to: 22 NOV 2011

Post time to comments.

Monday, 30 April 2012

For Monday's WOD, you have two options:

Option #1 - APFT at Shea Stadium - 0530
AMRAP 2 - push-ups
AMRAP 2 - sit-ups
Run 2 miles for time


Option #2 - meet in the '62 Room, link up with other hard core folks in the morning crew and then meet by Mac Statue.  Find a nice patch of grass to get after it!

5 rounds for time:
20 x burpees
20 x rowers (ab exercise)
Run Comm's Loop (approx. 500 meters)

NOTE:  Please post which WOD you plan to do tonight so others know who to expect in the morning.

Post WOD of choice and how you did to comments.

Friday, 27 April 2012

Today we will meet at Shea Stadium for an awesome WOD.  Come one, come all - rain or shine!  Trot on down and meet up at 0540, ready to rock for 20 minutes of track torture!

Tabata Track - 
Sprint 10 seconds, rest in place 20 seconds x 8 rounds (4 minutes total)
REST 2 MINUTES (return to start point)
Sprint 20 seconds, rest in place 10 seconds x 8 rounds (4 minutes total)
REST 2 MINUTES (return to start point)
Sprint 30 seconds, rest in place 30 seconds x 8 rounds (8 minutes total)

NOTE:  For each set of 8 rounds, record your total distance covered - make sure you rest in place (don't walk or jog forward), that way at the end of 8 rounds, you can simply see how far you've gone and that is your 'score' for each set.  Return to the start point after each set of 8 rounds, so it is easy to keep track of your distance.

Post total distance for all sets to comments.

Thursday, 26 April 2012

Back by popular demand....we are heading to the River Courts to torture ourselves with a black metal staircase known as the "Stairway to Hell!"  Bring your friends, bring your roommate, bring a stranger...but come and join us and get ready to have some serious 'fun.'  The weather is going to be nice (cooler, but dry), so come on down!!!

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.

NOTE:  Your team will keep a running total for the KTEs and dips, so be sure to let your partner know the rep count before you switch out!!

Compare to: 25 AUG 2012

Post total points and partner name to comments.

Wednesday, 25 April 2012


30 x double-unders
20 x hand-release push-ups
10 x kettlebell swings (53/35)

Post number of rounds complete to comments.

Tuesday, 24 April 2012

This one is going to be fun!

10 rounds for time:
5 x overhead squats (95/65)
5 x ring dips
5 x pull-ups

Post time to comments.

Monday, 23 April 2012

Welcome back from the weekend.  Today's WOD is a bit different, but should be a good one.

You pick the load, but you should use the same load for the entire round.  At the end of the round you should try to increase the load.

3 rounds for time:
15 x deadlift
10 x power cleans
5 x push press
Rest 1 minute & change weight as needed.

NOTE:  choose your load smartly & if you realize it is too much, then you can certainly lighten the load during the round if needed.

Post load and time to comments.

Saturday & Sunday, 21 & 22 April 2012

BEAT THE BRITS!  Best of luck to ErinM and all the cadets competing in Sandhurst!

enjoy your weekend.

Friday, 20 April 2012

It's Friday and it's been a brutal week!  Here is a good way to end it and gives you a chance to see if you've made gains.

Max reps until dropping off the bar
Strict pull-ups
Rest 3 minutes
Strict chin-ups
Rest 3 minutes
Strict mixed grip 
Rest 3 minutes
Repeat the sequence as above, but now only rest 1 min. between each set.

Compare to: 19 Sept 2011

Post number of reps per event to comments.

Thursday, 19 April 2012

AMRAP 2 - bench press with the load equal to your body weight

Spot your buddy and then

Run 2 miles for time (bring your reflective belts and watch out for traffic!)

NOTE:  Use a spotter for the bench press.
NOTE2:  If you are unable to lift your body weight, then scale as needed.
NOTE3:  Run route is a new one for Black and Gold - start and finish at Mac Statue - run down Diagonal Walk, down Thayer Road (past Grant Hall, Mahan, etc.) and keep going until you reach the major intersection just prior to Buffalo Soldiers Field.  Turn around and return to Mac Statue.  See map below.

Post number of reps, load, and then time for the run to comments.  Also, what do you think of the route?

Wednesday, 18 April 2012

Hang on to your hats, this one is going to be a doozy!

10 rounds for time
4 x thrusters (95/65)
6 x knees to elbows
8 x box jumps (24/20)

Post time to comments.

Tuesday, 17 April 2012

Today we will meet at Shea Stadium for a fun one.  Let's meet at the track at 0540

25 x push-ups
25 x sit-ups
Run 400 meters (1 lap)

Post number of rounds complete to comments.

Monday, 16 April 2012

I hope everyone had a nice weekend.  Now it's time to get back into the swing of things and build the foundation to future excellence!

Back squat - 5 - 5 - 3 - 3
and in between each set, do
Deadlift - 5 - 5 - 3 - 3

NOTE:  There is no time component to this WOD, so rest as needed and focus on your technique.

Post loads to comments.

Friday, 13 April 2012

Let's meet in front of the Comm's House at 0530.  We will warm up and then step off by 0540.

Run 5km for time.

route:  Comm's House to Lee Gate and back.

Post time to comments.

Thursday, 12 April 2012

12 x front squat (135/95)
12 x burpee-pull-ups (jump to the middle bar or a bar approximately 8" - 12" beyond your reach)

NOTE:  The intent of this WOD is to go a bit heavy.  Scale as needed, but if you find yourself blowing through the front squats without much effort, then bump up the weight a bit.
NOTE2:  Weight starts from the ground - no racks. 
NOTE3:  Using the rack is a smart scaling option if you can't clean the weight.

Post number of rounds complete to comments.

Wednesday, 11 April 2012

15 x ring push-ups
15 x sumo deadlift high pull (95/65)
Run Stairway to Heaven

Post number of rounds to comments.

Tuesday, 10 April 2012

Bring your jump rope and join us in the '62 room for a fun one.  Looks deceptively easy - so come and give it a shot!
10 rounds for time:
5 x weighted pull-ups***
25 x double-unders (3:1 sub for single-unders; or 1:1 tuck jumps)

Advanced - w/ a 20 lbs. medicine ball - alternate hand positioning (facing towards, away, and mixed) each round
Intermediate - w/ a 12 lbs. medicine ball
Beginner - unweighted

Post time to comments.

Monday, 9 April 2012

Welcome back, I hope everyone had a great Easter weekend!  Now it's time to work off all those Cadbury eggs, Peeps, and other bunny-shaped fat pills everyone sucked down this weekend.  Bring a friend and let's get after a bunny themed WOD.

Partner WOD
AMRAP 12 - Squat jumps

Rules:  Reps of squat jumps ONLY count while your partner is fully inverted in a wall-supported handstand.

Post number of squat jumps complete and partner's name to comments.

Friday, 6 April 2012

Today's WOD is a beast and gives you a chance to compare your current level of fitness with last semester.  Try to push yourself just a little bit harder and go a little bit longer. You will likely not have time to complete today's WOD as rx'd before you have to punch out for morning formation, so do as much as you can before you hit the time when you have to leave.

Barbara - compare to: 30 SEPT 2011

5 Rounds for Time
20 x pull-ups
30 x push-ups
40 x sit-ups (feet anchored; APFT standard)
50 x air squats

Post number of rounds complete and time to comments.

Thursday, 5 April 2012

Shoulder Press:  5-5-5
Push Press: 3-3-3
Push Jerk: 1-1-1

check out the video to see the difference between these movements:  http://www.youtube.com/watch?v=xLcntfkyXbM

NOTE: There is no time component to this WOD.

Post loads to comments.

Wednesday, 4 April 2012

5 rounds for time

Run Comm's Loop (approx. 500 meters)
10 x knees to elbows
15 x box jumps
25 x rowers

Post time to comments.

Tuesday, 3 April 2012

5 x Handstand Push-ups
12 x medicine ball cleans (20/14)

Rest a few minutes, then

Deadlift 3 - 3 - 3 - 3

Post number of rounds complete and load to comments.

Monday, 2 April 2012

Today we will meet up in the '62 room, warm up, and then move upstairs to the b-ball courts to get after it.

Run 100 meter shuttle run (50 meters down, 50 meters back)
25 x double-unders (1:3 sub for single-unders)
Rest 60 seconds

Post number of rounds complete to comments.