Monday, 10 SEPTEMBER 2012

ATTENTION ALL CADETS (and staff & faculty) - Monday has a modified schedule, which means the first class of the day starts at 0630.  As a result, there will sadly be no morning crew!  Wednesday is the same way - two early days so folks have time to learn more about the branches during Branch Week.

ANNOUNCEMENT #2 - Tryouts for competitive CrossFit team - We are getting ready to hold tryouts to select a team of hard core cadets to smoke the Zoomies from Air Force in the annual Black and Blue CrossFit competition.  We are hosting it this year in the '62 room and we WILL NOT lose on our home turf!  Please spread the word among your friends and teammates in the Corps of Cadets.  You do not have to attend the morning WODs in order to try out for the team.  We want the strongest and fastest men and women in the Corps in order to crush Air Force in November!  Details of the competition are still being worked, so consider this a WARNO.  More details about the try outs to follow - please pass the word.  Anyone know who the Brigade athletic officer or Brigade activities officer is?  If so, please email their name: blackandgoldcrossfit@gmail.com so I can contact them.

Okay, now that my blood is pumping and I'm fired up...here is the WOD.  Just because we aren't meeting at 0530 is NO EXCUSE for not getting after it at some point.  Post your results so we can keep each other in check!!

WOD:

5-4-3-2-1
Front squat
Back squat

NOTE:  Alternate between front and back squats and rest as needed.  This means you will do 5 front squats, rest a bit and do 5 back squats, then do 4 reps of each, etc. until complete.  There is no time component to this WOD.

Post loads to comments.

5 comments:

Adam said...

I missed the morning crew today! I did the WOD in my garage and without motivation or a spotter my performance was less than stellar!

FS: 135-145-155-165-185(f)
BS: 185-195-195-205-215

Matt said...

Aloha,

FS: 165-185-205-225-245(f)
BS: 185-205-225-245-265

ErinM said...

Will hopefully get into an actual weight room this week. Instead:
20 pull-ups
30 HRPU
40 sit-ups (unanchored)
50 burpees
40 sus
30 HRPU
20 pull-ups
16:51

45 minute run with my platoon, followed by push-ups/pull-ups/rope climbing.

ErinM said...

Will hopefully get into an actual weight room this week. Instead:
20 pull-ups
30 HRPU
40 sit-ups (unanchored)
50 burpees
40 sus
30 HRPU
20 pull-ups
16:51

45 minute run with my platoon, followed by push-ups/pull-ups/rope climbing.

jswobe said...

Interesting way to superset these. Never would have done them like this...prior to CrossFit...

(constantly varied...)

I did the WOD backwards. I started w/ back squat; no good reason, just b/c I was too lazy to check the blog again before starting.

BS: 225, 245, 265, 275, 285
FS: 185, 205, 225, 235, 245