Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
If you are interested in trying out for the team to compete against Air Force on 2 NOV (FRI) from 1730 - 1830, please email me at blackandgoldcrossfit@gmail.com. Contact me NLT Thursday at 1300 so you can get information on tryouts that will occur on Friday.
DUE TO THE LAYOUT OF THE NEW '62 ROOM, WE WILL MEET UPSTAIRS IN THE 3RD FLOOR WEIGHT ROOM. PLEASE BE FLEXIBLE AS WE FIGURE IT OUT!
Equipment needed: 5 x barbells at the power lifting platforms - we will have to double or triple up on each of the bars, so gather together with those of similar ability level.
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. Matt will take half the group through the deadlift and Adam will take the other half through Part II of the WOD. After 5 minutes, groups will switch.
WOD:
Strength focused WOD, not for time, but for load (max time 10 minutes)
Deadlift 5-5-3-3
then go to the basketball courts and do:
AMRAP 7
burpee broad jump length of basketball court
bear crawl back
Strength focused WOD, not for time, but for load (max time 10 minutes)
Deadlift 5-5-3-3
then go to the basketball courts and do:
AMRAP 7
burpee broad jump length of basketball court
bear crawl back
Post loads for deadlifts and rounds complete to comments.
5 comments:
185 on both 5 rep sets, 205 on the 3 rep sets.
3.75 on the courts (3 rounds, full burpees, bear crawl to 3/4 of the way).
That last bit was a smoker.
Great workout, today!
for Black&Blue tryouts today
3x3 deadlift: 245, 275, 300
5 Rounds even for the AMRAP.
Tomorrow: I will probably not be there because of a board that I have to attend for one of my guys. If not, I will probably be running the 5K for the tryouts.
great to see a bunch of folks battling the uncertainty and getting the WOD done in a new environment.
I took it a little easy on the deadlifts to keep my hamstrings from being sore for the Army 10 miler on Sunday.
225-275-295-295
The 7 minute suck was miserable, my legs were on fire!!
4 rounds + burpees to the free throw line.
I only did the deadlift component of the WOD due to time constraints. Won't be there tomorrow due to running the 5K for the tryouts.
Sets of 5: 185
Sets of 3: 255
Aloha,
The burpee workout was nuts. Now we need to do that one on the turf. Burpee broadjumps do the length of the field and bear crawl the width.
Today's WOD:
Deadlift 245-295-325-345
Burpees: 4 full rounds + 2 meters into the fifth round
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