Wednesday, 1 AUGUST 2012

Bring your jump rope and get ready for a fun one!

3 rounds for time
50 x double-unders (sub 3:1 single-unders or 1:1 tuck jumps)
40 x air squats
30 x push-ups
20 x wall ball shots (20/14)
10 x knees to elbows

Post time to comments.

Tuesday, 31 JULY 2012

This morning we will link up at Shea Stadium at 0540.  If the weather is crazy nasty, then alternate location is the '62 room, but barring serious rain and lightning, I will see you at the track!  If you need a ride, shoot me an email at and I will pick you up.

Run 400 meters (1 lap)
7 x pull-ups [the bars are a bit off the track, but oh well]

Post number of rounds complete to comments.

Monday, 30 JULY 2012

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

Let's start with some overhead squat work and then you will use your final weight on the last set of the OHS as your load for the cleans.

Overhead squat - 12-10-8

then keeping the same load on the bar, let's knock out:

Clean (full 'squat' clean - hips below parallel!!)

Post load and number of reps complete to comments.

Friday, 27 JULY 2012

Today you have the option of doing the run back with the Yearlings as they return from Buckner.  I'm not sure of the details yet, but typically you meet at Buckner at 0530 in the morning in IPFU with a reflective belt and you Airborne shuffle down 293 back to West Point.  It's slightly downhill the whole time and it isn't a tough run, other than being 7 miles long.

If you aren't in shape yet for a long distance run or if you can't make the trip to Buckner because of time constraints.  Meet up in the '62 room at 0530 and we will do an alternate WOD.  Bring your swimsuit and a towel as we will swim at the end of the WOD.

WOD Option A:  Buckner Run Back
WOD Option B:  Bike 10 miles for time, rest , and then swim 20 lengths of the pool (500 meters) for time.

Post activity and time to comments.

Thursday, 26 JULY 2012

Time to check your progress with a benchmark WOD.

21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

Compare to: 3 MAY 2012

Wednesday, 25 JULY 2012

Today we will have a little fun on a modified version of the IOCT!

Let's meet in the '62 room and warm-up and then we will go up to Hayes Gym to get after it!

3 rounds for time:
Low crawl, step through the tires, and hop over the pommel horse.
5 x bar muscle-ups (sub w/ 10 x chest to bar pull-ups)
30 x rowers
Jump through tire, across the balance beam, do a front roll, and then
2 x climb over the 7 foot wall (yes, you will go over twice)
Cross the monkey bars (aka horizontal ladder) & return to the start and repeat.

Post time to comments.

Tuesday, 24 JULY 2012

This one is going to be awesome!  Scale as needed.

12 x front squats (95/65)
12 x box jumps (24/20)
12 x sumo deadlift highpull (95/65)
Rest 1 minute

Post number of rounds complete to comments.

Monday, 23 JULY 2012

Welcome back from the weekend.  I had the honor of hosting two future firebreathers are part of the Ice Cream Social.  New Cadet Sam Speer (left) and New Cadet Patrick Fullam (right) are pumped up and ready to join Black and Gold once Beast ends.  They will need to do a few WODs to work off all the ice cream and junk food they ate!

In the morning will start off with 10 minutes of work on progressions for muscle-ups.  Afterwards, we will do the WOD.

Today's WOD looks EASY, but it is challenging!!

200 x push-ups for time (advanced)
150 x push-ups for time (intermediate)
125 x push-ups for time (beginner)

NOTE:  Whenever you rest (defined as knees touching the ground), knock out 3 x strict pull-ups.
NOTE2:  Scale as needed - if you need to do push-ups on your knees, that's fine, just do the pull-ups whenever you rest.  Also, you can scale to kipping pull-ups, jumping pull-ups, or band assisted pull-ups if needed.
NOTE3:  Don't cheat yourself!  Full range of motion on the push-ups - chest touches the floor and then arms are fully locked out.

Post number of push-ups completed (advanced, intermediate, or beginner), overall time and number of pull-ups to comments.

Friday, 20 JULY 2012

Today is a strength-focused WOD.  Come on out and build the base for future excellence!  There is no time component to this WOD, focus on proper form!

Shoulder Press

rest 2 minutes and then

Push press

Post loads to comments.

Thursday, 19 JULY 2012

Today's WOD comes from the mainsite from 10 July.  Knock it out and then compare your time with that of others across the world who did the same WOD!  Wear your cheap shoes so you don't tear up your good ones on the rope climbs!

For time:
100 x air squats
4 x rope climbs (15')
75 x air squats
3 x rope climbs (15')
50 x air squats
2 x rope climbs (15')
25 x air squats
1 x rope climb (15')

Compare to mainsite: 10 JULY 2012

Post time to comments.

Wednesday, 18 JULY 2012

Bring your reflective belt and get ready to run a bit for today's WOD.

For time:
Run 1 mile
40 x kettlebell swings (53/35)
50 x weighted sit-ups (20/14)
Run 1 mile

NOTE:  Run route is from the front of Arvin, around Trophy Point, past Koszuicko's Monument, by Lincoln Hall, to the Officer's Club, then cross the street, run by the library, past Patton Statue, to Ike Statue, across Diagonal Walk, to Mac Statue, and back to Arvin gym.

Post time to comments.

Tuesday, 17 JULY 2012


5 rounds, untimed, max reps each round of:
Bench press (load = body weight)

NOTE:  Work with a spotter for this WOD.  Your rest between each round is equal to the amount of time it takes your partner to work.
NOTE2:  Each person will complete bench press before moving on to the pull-ups, and both will complete pull-ups prior to moving to the next round of bench press.
NOTE3:  Scale weight as needed.

Compare to similar WOD: 2 AUG 2011

Post number of reps per exercise per round to comments.

Monday, 16 JULY 2012

Welcome back from the weekend!  Today we will meet in the '62 room to warm up and get after it!

Warm-up: 100 double-unders for time

then, change and head to the pool -

Swim 25 meters (1 length of pool)
Rest 30 seconds

NOTE:  Do not push off the wall to start - this will add some misery!

Post time for double-unders and number of rounds complete to comments.

Friday, 13 JULY 2012

Happy Friday the 13th!  We will do a blast from the past in order to see if you've made any gains in the past several months.  If you are a newcomer, be sure to post your results because we will revisit this one a few times a year.

We will meet in the '62 Room to warm-up and get after it.  After the WOD I plan to go swimming, so bring your bathing suit and gear if you want to do some lap swimming.

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.

NOTE:  Scale to kipping pull-ups or jumping pull-ups if needed.

Compare to: 19 Sept 2011
Compare to: 20 April 2012

Post number of reps per event to comments.

Thursday, 12 JULY 2012

I saw this hero WOD on the mainsite and knew we had to do it!

We will meet up in the '62 room to warm-up and then move to the 3rd floor weight room for the WOD (they have more dumb bells).

TUMILSON - posted 4 JULY 2012 on the mainsite

8 rounds for time:
Run 200 meters
11 x burpee dumbbell deadlifts (60/40 lbs. dumbbells)

NOTE:  Check out of the video for how to do the burpee dumb bell DLs -
NOTE2:  Do not kill your back doing the BDDLs - maintain your lumbar curve and scale loads according to your ability!
NOTE3:  Run route - leave from the front of the 3rd floor weight room, run towards Stairway to Heaven (make a left at the intersection, rock wall will be on your right), run to the end of the building, touch the wall and return to the start point.  I paced it out, it should be close to 200 meters.

Wednesday, 11 JULY 2012

This is an oldie, but goodie - an old school CrossFit WOD from the early days of CF!

Nasty Girls
3 rounds for time of:
50 x air squats [to get that old school feel, use a medicine ball]
7 x muscle-ups [scale: jumping muscle-ups or 3:1 pull-ups/ring dips]
10 x hang power cleans (135/95)

NOTE:  This WOD originally appeared in December 2005 (
NOTE2: Check out the classic video -
NOTE3:  I met Annie S. at my Level 1 cert, she is still a beast!

Post time to comments.

Tuesday, 10 JULY 2012

This morning we will meet at Shea Stadium (the track by Gillis Field House) at 0540.  This one is a bit different, so hopefully it is a good one!


5 rounds for time
Bear crawl 100 feet
Standing broad jump 100 feet (every 5 broad jumps, do 3 x burpees)

NOTE: This hero WOD was last posted on CrossFit mainsite on 30 JUNE 2012. You can check out the demo video if you'd like. (

Post time to comments.

Monday, 9 JULY 2012

Welcome back from the weekend!  Time to work on building strength that will help create a foundation for future excellence!

Spend 10 minutes working on technique for hang squat cleans.  Work the full range of motion and don't cheat on form or ROM in order to move more weight.  Focus on the basics!



NOTE:  There is NO time component to this WOD, focus on proper technique. Rest as needed between sets.
NOTE2:  Compare to: 13 JUNE 2011

Post loads to comments.

Friday, 6 JULY 2012

Mini-triathlon for time:

Run 1 mile
Bike 5 miles on stationary bike
Swim 10 lengths of the pool (250 meters)

Run route: Lincoln Hall Loop - from front of Arvin, run past Trophy Point, continue on sidewalk past Lincoln Hall, to the Officer's Club, make a right in front of the Library, past Patton Statue, across Diagonal Walk back to Arvin.

NOTE:  Your transition time counts, so change clothes quickly and get to the pool.  If there aren't any lanes available to swim, then stop your time and rest in place until a lane becomes available.
NOTE2:  Be safe and don't run around the pool. 

Post time to comments.

Thursday, 5 JULY 2012

Today's WOD is a bit different, but should be fun.

3* x ring dips
3* x ground to overhead [GTO] (135/95)
Rest 1 minute

* - every round increase the number of ring dips by 3 and number of GTO by 1.
This means first round is 3 reps of each, 2nd round is 6 reps of ring dips and 4 reps of GTO, 3rd is 9 ring dips & 5 GTO, etc.

NOTE:  Scale weight as needed.

Post number of rounds complete to comments.

Wednesday, 4 JULY 2012

Today we will meet up at 0815 at Dragon Park (Stony II playground) and do an awesome partner WOD.  Bring your spouses, your kids, and friends!  Also, afterwards we will be eating chow together, so bring some food to share if you are interested.

Please RSVP to so I know how many to expect in the morning.

Tuesday, 3 JULY 2012

Today will be a fun one.  You can thank me later.

4 rounds for time:
25 x wall ball shots (20/14)
Run Stairway to Heaven

Post time to comments.

PLEASE NOTE - WEDNESDAY'S WOD WILL BE HELD AT 0815 AT DRAGON PARK (BY STONY II).  Since it's the 4th of July, we will sleep in a bit and do a fun WOD.  Wear whatever you'd like (within reason!) and be sure to bring some's going to be hot!  Bring your spouses, kids, etc. to cheer you on!  We will be done by 0900 and then a ladies group is doing their own WOD at Dragon Park.  Stick around and cheer them on as well.  If you want to bring some post-WOD chow to snack on, please feel free!   I will post the WOD on Tuesday night at 1800, so be sure to check it out!!

Monday, 2 JULY 2012

Today is R-day for the Class of 2016!  Best of luck to all the cadet candidates and new cadets as they enter Beast Barracks!  I'm excited to meet some of our new hard-charging cadets once the summer is over with, I've been in touch with several members of the Class of '16 and they are a fired up bunch!

We will meet in the '62 room, warm-up for a bit, and then go to Hayes Gym to get after it.

1 x rope climb (15')
12 x burpees
24 x sit-ups

Post number of rounds and partial rounds complete to comments.