We will not meet as a group this morning due to the early start time for class. When you do this workout, post your results in the comments.
Have a safe and happy Thanksgiving!
WOD:
Run 5k for time.
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Tuesday, 26 November
Location: We will meet in the '62 Room at 0530. This workout is open to EVERYONE!
WOD: 3 rounds for time:
50 x double-unders
50 x sit-ups
25 x air squats
25 x push-ups
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
WOD: 3 rounds for time:
50 x double-unders
50 x sit-ups
25 x air squats
25 x push-ups
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Monday, 25 November
Location: We will meet in Hayes Gym at 0530. This workout is open to EVERYONE!
WOD:
30 x wall climbs for time (advanced)
20 x wall climbs for time (intermediate)
10 x wall climbs for time (beginner)
then
penalty is 5x chin ups
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
WOD:
30 x wall climbs for time (advanced)
20 x wall climbs for time (intermediate)
10 x wall climbs for time (beginner)
then
penalty is 5x chin ups
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Friday, 22 November
This workout is open to everyone
"Cindy"
20 minutes AMRAP
5 pull ups
10 push ups
15 squats
Thursday, 21 November
Location: We will meet in the '62 room at 0530. This workout is open to all!
WOD:
Row 2k for time
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
WOD:
Row 2k for time
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Wednesday, 20 November
Location: We will meet in the '62 room at 0530. This workout is open to those who have completed the On Ramp!
WOD:
10:00-15:00 Muscle up Skill work
Scale as necessary: Ring dips and Pull ups/Ring Rows, etc.
Then:
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
WOD:
10:00-15:00 Muscle up Skill work
Scale as necessary: Ring dips and Pull ups/Ring Rows, etc.
Then:
Every Minute on the Minute for 12:00: 5 DB Deadlifts 5 DB Hang Cleans 5 DB Front Squats 5 DB Push Press Use Dumbells that are approx. 20% BW each |
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Tuesday, 19 November
Location: We will meet in the '62 room at 0530. This workout is open to everybody!
Suggested Warm up:
Row 250m
Then: 3 rounds
10 push ups, 10 squats
WOD:
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Suggested Warm up:
Row 250m
Then: 3 rounds
10 push ups, 10 squats
WOD:
AMRAP in 20 min: |
| 5 Pull-ups |
| 10 Sit ups |
| 15 Wall Balls |
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Monday, 18 November
Location: We will meet in the 3rd Floor Weight Room at 0530. This workout is open to those that have completed the on ramp class!
WOD:
Deadlift 5-5-5
50 burpees for time
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
WOD:
Deadlift 5-5-5
50 burpees for time
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Friday, 15 November
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Location: We will meet in the '62 Room at 0530. This workout is open to EVERYONE!
WOD: AMRAP 20
5 x Handstand push-ups
10 x Pull-ups
15 x Push-ups
20 x Air squats
25 x Sit-ups
Location: We will meet in the '62 Room at 0530. This workout is open to EVERYONE!
WOD: AMRAP 20
5 x Handstand push-ups
10 x Pull-ups
15 x Push-ups
20 x Air squats
25 x Sit-ups
Thursday, 14 November
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Location: We will meet in the 3rd Floor Weight Room at 0530. This workout is open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
Strength: Front Squat: 3-3-3-3-3
WOD: 5 rounds for time:
12 x Overhead squat (75 lbs)
20 x DB swings (35 lbs)
Run 800 meters (L out of weight room, L down hall, touch wall, run back x 2)
Location: We will meet in the 3rd Floor Weight Room at 0530. This workout is open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
Strength: Front Squat: 3-3-3-3-3
WOD: 5 rounds for time:
12 x Overhead squat (75 lbs)
20 x DB swings (35 lbs)
Run 800 meters (L out of weight room, L down hall, touch wall, run back x 2)
Wednesday, 13 November
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Location: We will meet in the 3rd Floor Weight Room at 0530. This workout is open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
WOD: 3 x 1 minute rounds for total reps:
Push press (75 lbs)
Mountain climbers
Double-unders
Hang power cleans (75 lbs)
Sit-ups
Location: We will meet in the 3rd Floor Weight Room at 0530. This workout is open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
WOD: 3 x 1 minute rounds for total reps:
Push press (75 lbs)
Mountain climbers
Double-unders
Hang power cleans (75 lbs)
Sit-ups
Tuesday, 12 November
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet in the '62 Room at 0530. This workout is open to EVERYONE!!
WOD:
10 x handstand push-ups
Run to pull-up bars by post office
10 x pull-ups
Run back to the '62 Room
10 x handstand push-ups
Regular Class: We will meet in the '62 Room at 0530. This workout is open to EVERYONE!!
WOD:
10 x handstand push-ups
Run to pull-up bars by post office
10 x pull-ups
Run back to the '62 Room
10 x handstand push-ups
Monday, 11 November
Happy Veterans Day!
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Warm up: Back Squat 5-5-3-3
WOD:
Squat Cleans 9-7-5-3-1-1
Push Press 5-5-3-3
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Warm up: Back Squat 5-5-3-3
WOD:
Squat Cleans 9-7-5-3-1-1
Push Press 5-5-3-3
Friday, 8 November
Location: We will meet in the '62 Room at 0530. This workout is open to everybody!
WOD: “Supe's Chipper”
LTG Caslen will be leading a chipper-style workout.
Also, tomorrow at 1600 is Team RWB's Veterans Day "WOD for Warriors" event at USAMAPS. Check out the following website for more information:
https://rwbwestpoint2.eventbrite.com/
You will be able to register at the door.
Thursday, 7 November
Regular Class: We will meet in the 3rd floor weight room.
WOD: Cleans
Work up to a heavy double with solid form, then 3x2 @ 85-90% of that heavy double.
Wednesday, 6 November
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet outside of Arvin Gym at 0530. This workout is to everyone!! Bring a friend or three!
WOD: A Hill Run with the Supe
LTG Caslen will lead Black and Gold Crossfit on one of his favorite runs.
Tuesday, 5 November 2013
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet in the 3rd Floor Weight Room at 0530. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
WOD: “Lumberjack 20”
On Nov. 5 at 1:34 p.m., a terrorist named Major
Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When
the shooting ended, he had killed 12 soldiers and one civilian and wounded 43
others.
Spc. Frederick Greene, 29, of Mountain City,
Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael
Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul,
Minnesota, along with eleven of the wounded were active CrossFitters in the
20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in their honor.
20
Deadlifts (275lbs)
Run 400m
20 KB
swings (2pood)
Run 400m
20 Overhead
Squats (115lbs)
Run 400m
20
Burpees
Run 400m
20 Pullups
(Chest to Bar)
Run 400m
20 Box
jumps (24")
Run 400m
20 DB Squat
Cleans (45lbs each)
Run 400m
Monday, 4 November 2013
Club Membership Requirements: As we
are moving towards a more structured club operation, we are constantly trying
to update and improve the membership and participation requirements. We cannot
stress enough how important it is to learn and master the foundation movements
first, then work on consistency, and then focus on intensity. We track
attendance at daily workouts, so make sure you sign-in as soon as you show up.
This, along with our On-Ramp attendance records will help us determine who will
be on the official club roster in CIS/AMS IF we are approved for hobby club
status. On-Ramp is now a requirement to start participating in the Black and
Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com
to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed
into 5 days of training, but all 5 days will be mandatory - your place of duty
if you want to become a member of the club. However, there are some
less-technical workouts that will be open to everyone as a way to encourage
more people to check out CrossFit and learn more about our club. Each workout
post on the blog site will say whether the workout is restricted to club
members or open to everyone.
Regular Class: We will meet in
the 3rd Floor Weight Room at 0530. This
workout is only open to club members (those who have been participating
regularly in the workouts since the beginning of the school year and those who
have successfully completed an On-Ramp session or validated previous experience
with one of the Black and Gold leaders).
Recommended Warm-up:
3 Rounds of:
6 Pull-Ups
9 Overhead Squats (PVC or empty barbell)
12 Deadlifts (PVC or empty barbell)
WOD: "Grace":
30 Clean and Jerks for time (135/95) Scale as necessary.
This is a full squat clean.
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