Location: Meet at 0530 in Hayes Gym.
WOD:
"Barbara"
5 Rounds for Time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 minutes between each of the 5 rounds.
If you're one of the few starting the open this week, skip this workout and work on mobility/foam rolling. Good Luck to you guys!
Post time to comments.
Thursday, 27 February
Location: Meet at 0530 in the powerlifting room.
WOD:
Clean Technique
Work up to a heavy 2 with good form.
Post weight to comments.
WOD:
Clean Technique
Work up to a heavy 2 with good form.
Post weight to comments.
Wednesday, 26 February
Location: Meet at 0530 in the '62 room.
WOD:
Dumbbell Press 5-5-5-5-5
Then "Annie"
50-40-30-20-10
Double Unders
Sit ups
Sub Double Under attempts, use this to work on technique, if needed.
Post weight and time to comments.
WOD:
Dumbbell Press 5-5-5-5-5
Then "Annie"
50-40-30-20-10
Double Unders
Sit ups
Sub Double Under attempts, use this to work on technique, if needed.
Post weight and time to comments.
Tuesday, 25 February
Location: Meet at 0530 in the 3rd floor strength room.
WOD:
Deadlift 3-3-3-3-3
Then downstairs to the '62 room,
100 Kettlebell Swings (heavy 72/54)
75 Calorie Row
50 Toes to Bar
Partition reps as needed.
Post weight and time to comments.
WOD:
Deadlift 3-3-3-3-3
Then downstairs to the '62 room,
100 Kettlebell Swings (heavy 72/54)
75 Calorie Row
50 Toes to Bar
Partition reps as needed.
Post weight and time to comments.
Monday, 24 February
Location: Meet at 0530 in the 3rd floor weight room.
WOD:
Hero WOD "Daniel"
50 Pull-ups
400m run
21 thrusters (95/65)
800m run
21 thrusters (95/65)
400m run
50 pull-ups
Dedicated to Army SFC Daniel Crabtree, killed in Al Kut, Iraq on Thursday 8 June 2006. A Special Forces Weapons Sergeant (18B), Dan was assigned to B Company, 2d BN / 19th SFGA(A), and deployed with 2d BN, 10th SFG(A). Dan was also a civilian police SWAT officer with the Cuyahoga Falls (Ohio) Police Dept. He is survived by his parents, his wife, Kathy, and his daughter, Mallory.
WOD:
Hero WOD "Daniel"
50 Pull-ups
400m run
21 thrusters (95/65)
800m run
21 thrusters (95/65)
400m run
50 pull-ups
Dedicated to Army SFC Daniel Crabtree, killed in Al Kut, Iraq on Thursday 8 June 2006. A Special Forces Weapons Sergeant (18B), Dan was assigned to B Company, 2d BN / 19th SFGA(A), and deployed with 2d BN, 10th SFG(A). Dan was also a civilian police SWAT officer with the Cuyahoga Falls (Ohio) Police Dept. He is survived by his parents, his wife, Kathy, and his daughter, Mallory.
Friday, 21 February
Location: Meet at 0530 in the '62 room.
WOD: 7 RFT
10 Burpees
20 Sit ups
30 Double Unders (3:1 Single Unders)
Post time to comments.
WOD: 7 RFT
10 Burpees
20 Sit ups
30 Double Unders (3:1 Single Unders)
Post time to comments.
Thursday, 20 February
Location: Meet at 0530 in the '62 room.
WOD: 5 RFT
Spin 800 m
15 Medicine Ball Cleans (20/14)
25 Kettle Bell Swings
Post time in comments.
WOD: 5 RFT
Spin 800 m
15 Medicine Ball Cleans (20/14)
25 Kettle Bell Swings
Post time in comments.
Wednesday, 19 February
Location: Meet at 0530 in the Powerlifting Room (basement).
WOD:
45 toes to bar
Run 800m
Then, 3 rounds of:
15 deadlift (185/135)
15 back squat (185/135)
WOD:
45 toes to bar
Run 800m
Then, 3 rounds of:
15 deadlift (185/135)
15 back squat (185/135)
Tuesday, 18 February
Location: Meet at 0530 on 4th floor basketball courts.
WOD: For time.
8 full length basket ball court sprints
20 push ups on near end
20 sit ups on far end
Post time to comments.
WOD: For time.
8 full length basket ball court sprints
20 push ups on near end
20 sit ups on far end
Post time to comments.
Monday, 17 February
Location: Enjoy Presidents day, no 0530 group today.
WOD: "Karen"
150 wall ball shots for time.
Post time to comments.
WOD: "Karen"
150 wall ball shots for time.
Post time to comments.
Friday, 14 February
Location: West Point is code red until 1200, 14 February. Once again, we will not meet at 0530 since Arvin will be closed. Squeeze this one in before you head out for the weekend - be safe!
WOD:
Grab a friend and give them the gift of exercise this Valentine's Day!
Since the Lee Gate Run for time is probably a bad idea for today, row 5k for time.
Post time to comments.
WOD:
Grab a friend and give them the gift of exercise this Valentine's Day!
Since the Lee Gate Run for time is probably a bad idea for today, row 5k for time.
Post time to comments.
Thursday, 13 February
Location: The code red for tomorrow from 0500-1700 was called just before 1600 today. That means Arvin will not be open at 0530 for the WOD. Fit the WOD in during the day at some point and be safe in doing so.
WOD:
5RFT
5x Snatch (100/75)
10x Pull-ups
15x Air squats
Post time to comments.
WOD:
5RFT
5x Snatch (100/75)
10x Pull-ups
15x Air squats
Post time to comments.
Wednesday, 12 February
Location: Meet at 0530 in the '62 Room
WOD: Tabata!
1. Burpees
2. Tricep Dips
3. Kettlebell swings
4. Push-ups
Post scores to comments.
WOD: Tabata!
1. Burpees
2. Tricep Dips
3. Kettlebell swings
4. Push-ups
Post scores to comments.
Tuesday, 11 February
Location: Meet at 0530 in the 3rd Floor Weight Room.
WOD: "Nancy"
5RFT
15 Overhead Squats (95/70)
Run 400 m
Post time to comments.
WOD: "Nancy"
5RFT
15 Overhead Squats (95/70)
Run 400 m
Post time to comments.
Monday, 10 February
Location: Meet at 0530 in the '62 room.
WOD: AMRAP 20
10x burpee pull ups
10x pistols
10x HSPUs
10x sit-ups
Post rounds to comments.
WOD: AMRAP 20
10x burpee pull ups
10x pistols
10x HSPUs
10x sit-ups
Post rounds to comments.
Friday, 7 February
Location: Meet at 0530 in 3rd Floor Weight Room.
WOD: "Linda" aka "3 bars of death"
10/9/8/7/6/5/4/3/2/1 for time.
Deadlift (1.5x body weight)
Bench press (body weight)
Clean (3/4 body weight)
Post time to comments.
WOD: "Linda" aka "3 bars of death"
10/9/8/7/6/5/4/3/2/1 for time.
Deadlift (1.5x body weight)
Bench press (body weight)
Clean (3/4 body weight)
Post time to comments.
Thursday, 6 February
Location: Meet at 0530 in Hayes Gym.
WOD:
AMRAP 15
20 chest to ground push-ups
Rope climb
2 laps around track
Post rounds to comments.
WOD:
AMRAP 15
20 chest to ground push-ups
Rope climb
2 laps around track
Post rounds to comments.
Wednesday, 5 February
Location: Due to impending weather, meet at 0530 inside the 4th floor entrance of Thayer. Please use the third floor entrance, then walk upstairs.
WOD:
3 RFT
7 Turkish get-ups (each side)
Run to the first floor
7 Hand stand kick ups
Run to the fourth floor
NOTE: Please bring your backpack as the weight for your Turkish get-up.
Turkish get-up tutorial: http://www.youtube.com/watch?v=GdAXt7YyGe0
Post time to comments.
WOD:
3 RFT
7 Turkish get-ups (each side)
Run to the first floor
7 Hand stand kick ups
Run to the fourth floor
NOTE: Please bring your backpack as the weight for your Turkish get-up.
Turkish get-up tutorial: http://www.youtube.com/watch?v=GdAXt7YyGe0
Post time to comments.
Tuesday, 4 February
Location: Meet at 0530 in the '62 room.
WOD:
AMRAP 12
10 pull-ups
20 lunges
30 Wall ball shots
Post rounds to comments.
WOD:
AMRAP 12
10 pull-ups
20 lunges
30 Wall ball shots
Post rounds to comments.
Monday, 3 February
Location: Meet at 0530 in the '62 cardio room.
WOD:
3 RFT
Run 800 m
50 Double unders (3:1 single unders)
Post time to comments.
WOD:
3 RFT
Run 800 m
50 Double unders (3:1 single unders)
Post time to comments.
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