For today's WOD we will warm up in the '62 room and then move upstairs to the basketball courts to knock it out.
AMRAP 5:
20 x double-unders (or 1:3 single-unders or 1:1 tuck jumps)
10 x push-ups
REST 5 MINUTES, then
AMRAP 5:
20 x push-ups
10 x double-unders
Post rounds complete for each AMRAP to comments.
Monday, 6 February
I hope everyone enjoys the Super Bowl...but regardless if you team wins or loses, you need to get up and join the morning crew!
5-5-3-3-2-2-1 reps of:
Front Squat
NOTE: There is no time component to this WOD, so take your time and focus on form.
Post loads to comments.
5-5-3-3-2-2-1 reps of:
Front Squat
NOTE: There is no time component to this WOD, so take your time and focus on form.
Post loads to comments.
Saturday & Sunday, 4 - 5 February
Rest and recover from another great week! Enjoy your weekend and see you Monday, bright and early!
Congrats to the Firsties on selecting their posts! One step closer to graduation!
Check out CPT Tracy Morel at CrossFit Jangyali in Afghanistan. She is prouding rocking a B&G shirt while down range. Thanks for your service Tracy, stay safe and keep up the fire!!! We are glad you are able to do CrossFit while deployed! Check out their Facebook page for more pix.
Congrats to the Firsties on selecting their posts! One step closer to graduation!
Check out CPT Tracy Morel at CrossFit Jangyali in Afghanistan. She is prouding rocking a B&G shirt while down range. Thanks for your service Tracy, stay safe and keep up the fire!!! We are glad you are able to do CrossFit while deployed! Check out their Facebook page for more pix.
Friday, 3 February
CONGRATS TO THE FIRSTIES FOR GETTING THEIR POSTS!!! I hope everyone got what they wanted! Now come on down and work off those beers with a WOD!!
This morning we will meet at Gillis Field House at 0530 to warm up and then get after it.
Today's WOD is a partner relay WOD. For your pair, max distance (in laps and partial laps) your terrible twosome can cover in 21 minutes.
A few rules:
1) Only 1 person can be running at one time.
2) You and your partner get to choose the distance you want to run each leg. While Person A is running, Person B is resting (refer to Rule #1) and vice versa upon tagging out.
3) Your partner must 'tag out' with you, meaning that you and your partner have to be in the same place when the switch happens (you cannot look across the track and go once you partner gets to a certain spot).
4) If you happen to be the odd person out or have to do the WOD alone, then simply run and then rest in equal amounts (i.e. if you run 400 meters in 1:30, then rest 1:30 before running your next leg).
Post partner's name and distance covered to comments. Also, for our firsties, post your post selection!!!
This morning we will meet at Gillis Field House at 0530 to warm up and then get after it.
Today's WOD is a partner relay WOD. For your pair, max distance (in laps and partial laps) your terrible twosome can cover in 21 minutes.
A few rules:
1) Only 1 person can be running at one time.
2) You and your partner get to choose the distance you want to run each leg. While Person A is running, Person B is resting (refer to Rule #1) and vice versa upon tagging out.
3) Your partner must 'tag out' with you, meaning that you and your partner have to be in the same place when the switch happens (you cannot look across the track and go once you partner gets to a certain spot).
4) If you happen to be the odd person out or have to do the WOD alone, then simply run and then rest in equal amounts (i.e. if you run 400 meters in 1:30, then rest 1:30 before running your next leg).
Post partner's name and distance covered to comments. Also, for our firsties, post your post selection!!!
Thursday, 2 February
| On FRIDAY our WOD will be at Gillis Field House at 0530 in the morning. Gillis is currently open Mon, Wed, and Fri from 0530 - 0730. We will use the track on Friday, so plan ahead. |
For today's WOD, find a medicine ball that you love and don't put it down! Once you start the WOD, if you put your medicine ball down or drop it, the you owe a push-up penalty of 15 hand-release push-ups on the spot before you can pick it back up and continue on.
21-15-9
Wall ball shots
Weighted pull-ups (with med ball between legs)
Lunges with medicine ball overhead
Sit-ups with medicine ball on chest
NOTE: Scale as needed, especially for the pull-ups. This will be a tough one to make it through as rx'd.
Post time and number of penalties you had to comments.
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