Announcement: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
On-Ramp Day 2: Meet in the 62 Room of Arvin at 0530. If you are new to CrossFit, there is still time to get in on this On-Ramp Session. A minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out!
Regular Class: Meet at Trophy Point at 0530 to join Team RWB for the Terrible Tuesday "Crush It" WOD!
WOD: Get into teams of 10 and move from station to station as a team. Each team will complete as many rounds as possible (AMRAP) in 30 minutes of the following:
Station 1: Trophy Point - do 30 Air Squats (each individual completes 30 and then the team moves to the next station)
Station 2: Trophy Point - do 15 Partner-assisted Leg raises/throws (partner #1 does 15 and then partner #2 does 15)
Station 3: Tennis Courts - 15 Kettle Bell Swings (choose from the various weight available, but challenge yourself to the best of your ability and ensure each team member has the appropriate weight)
Station 4: Kosciuszko Monument - Partner 45 lb. weight plate carry/run around monument (partners will do full loop around the monument while carrying the weight plate - one person carries weight plate at a time and partners switch carrying the plate as often as they need to). Once the entire team completes the loop, move to the next station
1 comment:
This morning I did a scaled version of Donny. 21-15-9-9-15-21 Deadlifts (185) and Burpees. 15:51. That sucked, but was awesome.
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