WOD:
4 x 45 second rounds + 15 second rest
Box jumps
Pull-ups
Double-unders
Hand-release push-ups
Post results in comments.
Thursday, 26 December
WOD: 4 rounds for time
Run 800 meters
Rest 2 minutes
Post results in comments.
Run 800 meters
Rest 2 minutes
Post results in comments.
Wednesday, 25 December
WOD: "Annie"
50-40-30-20-10 rep rounds of:
double unders
sit-ups
Post results in comments.
50-40-30-20-10 rep rounds of:
double unders
sit-ups
Post results in comments.
Tuesday, 24 December
WOD:
Tabata push-ups
Tabata sit-ups
12 minute run for distance
Post results in comments!
Tabata push-ups
Tabata sit-ups
12 minute run for distance
Post results in comments!
Monday, 23 December
Working out doesn't stop just because school does! Keep up the fire and post your results in the comments!
WOD: AMRAP 17
60 second plank hold
50 jumping jacks
40 sit-ups
30 air squats
20 push-ups
10 handstand kickups
WOD: AMRAP 17
60 second plank hold
50 jumping jacks
40 sit-ups
30 air squats
20 push-ups
10 handstand kickups
Friday, 19 December
Location: 0530 in the '62 room.
WOD:
Four rounds for time.
WOD:
Four rounds for time.
Row 500 meters
Rest 3 minutes
Good Luck on your last TEEs.
Post reps to comments
Rest 3 minutes
Good Luck on your last TEEs.
Post reps to comments
Wednesday, 18 December
Location: 0530 in the 3rd Floor Strength Room
WOD:
WOD:
Strength Day
Back Squat 3-3-3
Press 5-5-5
Good Luck on your TEEs this week.
Post reps to comments
Back Squat 3-3-3
Press 5-5-5
Good Luck on your TEEs this week.
Post reps to comments
Tuesday, 17 December
Location: 0530 in the '62 Room
WOD:
WOD:
5 Rounds (20:00 total) for total reps
1:00 Double Unders
1:00 Pull ups
1:00 Sit ups
1:00 Push ups
Good Luck on your TEEs this week.
Post reps to comments.
1:00 Double Unders
1:00 Pull ups
1:00 Sit ups
1:00 Push ups
Good Luck on your TEEs this week.
Post reps to comments.
Monday, 16 December
Location: 0530 in the '62 Room
WOD:
WOD:
3 Rounds for time with a partner, I go, you go style (each partner does 3 rounds):
Row 500m
25 Wall ball (20/12)
25 Kettlebell/Dumbbell Swings (~53/~45)
Good Luck on your TEEs this week.
Post time to comments.
Row 500m
25 Wall ball (20/12)
25 Kettlebell/Dumbbell Swings (~53/~45)
Good Luck on your TEEs this week.
Post time to comments.
Friday 13 December
Location: No group meeting this morning as classes begin early so we can all begin our weekend of beating Navy!
Warm-Up:
In honor of beating Navy... let's warm up with a 500m row.
WOD:
In honor of beating Navy... let's warm up with a 500m row.
WOD:
AMRAP 10
15 push-ups
15 sit-ups
15 air squats
Post number of rounds completed to comments.
15 push-ups
15 sit-ups
15 air squats
Post number of rounds completed to comments.
Thursday, 12 December
Location: We will meet at 0530 in Hayes Gym.
Warm-Up:
5 pull-ups
2 laps
5 pull-ups
WOD:
AMRAP 15
5 pull-ups
2 laps
5 pull-ups
WOD:
AMRAP 15
Monkey bars
Rope
2.5 laps
Rest 1 minute (on way back downstairs)
Post number of rounds completed to comments.
Rope
2.5 laps
Rest 1 minute (on way back downstairs)
Post number of rounds completed to comments.
Wednesday, 11 December
Location: We will meet at 0530 in the '62 room.
Warm-Up:
25 jumping jacks
25 push-ups
25 squats
WOD: "Death by Burpees"
25 jumping jacks
25 push-ups
25 squats
WOD: "Death by Burpees"
Perform 1 burpee in minute 1
Perform 2 burpees in minute 2
Perform 3 burpees in minute 3
...
Continue until you cannot complete the given # of burpees in the time allowed
Post number of rounds completed to comments.
Perform 2 burpees in minute 2
Perform 3 burpees in minute 3
...
Continue until you cannot complete the given # of burpees in the time allowed
Post number of rounds completed to comments.
Tuesday, 10 December
Announcements: Today we will meet in the 3rd floor weight room, please show up as early as possible to claim some space!!
Equipment needed: Towel and motivation!
Warm-up and instruction: Everyone will get a chance to practice each movement as they warm-up.
WOD: Deadlifts, cleans, and push press
AMRAP 3
Deadlift (225/185)
REST 4 minutes
AMRAP 3
Power cleans (135/95)
REST 4 minutes
AMRAP 3
Push press (135/95)
NOTE: Scale as needed in order to maintain intensity! This WOD should be TOUGH, but not your one rep max!!
Post number of reps for each movement to comments.
Equipment needed: Towel and motivation!
Warm-up and instruction: Everyone will get a chance to practice each movement as they warm-up.
WOD: Deadlifts, cleans, and push press
AMRAP 3
Deadlift (225/185)
REST 4 minutes
AMRAP 3
Power cleans (135/95)
REST 4 minutes
AMRAP 3
Push press (135/95)
NOTE: Scale as needed in order to maintain intensity! This WOD should be TOUGH, but not your one rep max!!
Post number of reps for each movement to comments.
Monday, 9 December
Location: We will meet at 0530 inside the 3rd Floor entrance to Thayer Hall.
Start at intersection of long hall and 3rd floor entrance.
Partner up!
Run to middle of hallway, 10 push-ups, run back.
Run to end of hallway, 20 push-ups, run back.
Partner goes.
Run to middle of hallway, 10 sit-ups, run back.
Run to end of hallway, 20 sit-ups, run back.
Partner goes.
Warm-Up:
1 lap around 3rd floor of Thayer.
5 push-ups, 5 sit-ups, 5 burpees.
WOD:
1 lap around 3rd floor of Thayer.
5 push-ups, 5 sit-ups, 5 burpees.
WOD:
Start at intersection of long hall and 3rd floor entrance.
Partner up!
Run to middle of hallway, 10 push-ups, run back.
Run to end of hallway, 20 push-ups, run back.
Partner goes.
Run to middle of hallway, 10 sit-ups, run back.
Run to end of hallway, 20 sit-ups, run back.
Partner goes.
Run to middle of hallway, 10 burpees, run back.
Run to end of hallway, 20 burpees, run back.
Partner goes.
Run to end of hallway, 20 burpees, run back.
Partner goes.
3 Rounds for time.
Friday, 6 December
Location: We will meet at 0530 in the 3rd floor strength room. The workout is open only to those who have completed the on-ramp course.
WOD:
Back Squat 5-5-5
Then with a partner, I go, you go style:
3 rounds for time:
Run ~200m
15 thrusters (95/65)
15 sit ups
I go, you go: Partner 1 completes one round while partner 2 rests. When partner 1 finishes their 1st round, partner 2 does their first round, each partner completes 3 rounds.
Hope you don't feel the cigars too much.
Thursday, 5 December
Location: 0530 in the '62 Room. This workout is open to everybody.
WOD:
Handstand Technique Work
Spend some time this morning working on various progressions on the way getting a free-standing handstand.
http://www.youtube.com/watch?v=yEcciFpCfyo
Wednesday, 4 December
Location: 0530 in the '62 Room. This workout is open to everybody.
WOD:
For time:
Row 400
50 squats
Row 400
50 push ups
Row 400
50 sit ups
Row 400
50 pull ups
Tuesday, 3 December
Location: We will meet in the 3rd floor strength room at 0530. This workout is open to EVERYONE!
WOD:
Bench Press 5-5-5
then go down to the '62 room and
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:
Bench Press 5-5-5
then go down to the '62 room and
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.
Monday, 2 December
Burn off the turkey!!!
Location: Hayes Gym 0530
This workout is open to everyone.
WOD: "Chelsea"
Every minute on the minute for 30:00
5 pull ups
10 push ups
15 squats
Prior to beginning, test to see if you can complete this in 30 sec. The goal is to do 30 sec. of work every round, followed by 30 sec. of rest. If you cannot complete the round in 30 sec. then scale as needed (4/8/12 or 3/6/9) until the last 5 min. Then burn it out as prescribed. (5/10/15)
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