Announcements:
Welcome back! We will meet in the '62 room at 0530! I hope all the cadets can make it, if not, find time during the day to make it up!!
Equipment needed - bring your JUMP ROPE and grab a kettlebell or dumb bell on the way in.
Warm-up and instruction: We will start off with some instruction and practice of kipping pull-ups (Matt) and goblet squats (Adam) and then give everyone a chance to practice.
WOD
Crazy 8s
AMRAP 8
8 x pull-ups
8 x burpees
8 x goblet squats (53/35)
rest 2 minutes, then
Cashout -
AMRAP 4 - Double-unders!!!
Post number of rounds complete and number of Double-unders for cash-out to comments.
10 comments:
Formation at 0630 for COC change over ceremony.
same here..coc change ceremony.
thanks West Point!
it was great to see a few cadets there this morning! Welcome back Erin M!!
5 rounds + 3 x goblet squats as rx'd
then 175 double-unders
I was smoked at the end of this one!
5 rounds + 2 pullups
35 (or so) double unders. Had to do a bunch of single unders in between, though I lost count of all those... it was a lot more.
Great WOD to start off the semester!
I had to miss this morning because of an early formation for my company.
4 rounds plus 4 goblet squats, Rx'd.
50 double unders, with lots of single unders.
We have height and weight testing at 0500 tomorrow, so I might be a little late, but I'll be there!
6 rounds + pullups and 4 burpees
My Achilles tendon went nuts after the workout so i decided double unders were not a good idea.
Aloha,
Finally a chance to post.
6 rounds + 2 pull-ups
Cashout: 185 double-unders
5 rounds + 2 pull-ups
That was a great smoker.
Followed by some sad attempts at double-unders and a lot of single-unders.
It is great to see everyone and be back doing Crossfit!
6 rounds plus 300 single unders (couldnt get the hang of the double yet)
Great workout.
That was a smoker...great WOD.
6 rounds + pull-ups & burpees
(had I had a little more heart, I could have broken 7 rounds...damn...)
208 double unders
again...great WOD...
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