Announcements - we will meet in the 3rd Floor weight room, so please arrive as early as possible so we can claim enough space!! This is a strength-focused WOD, so team up with a few folks of similar ability and get after it!
Equipment required - grab a lifting platform and a barbell with the appropriate weights.
Warm-up and instruction - immediately upon arrival start your individual warm-up. Matt and I will go from group to group to discuss the points of performance with the deadlift and provide coaching as folks warm-up at a lighter load.
WOD:
Deadlift
3-3-3-2-2-2-1-1-1
NOTE: There is no time component to this WOD, so be sure to focus on proper form!
Post loads to comments.
Thursday, 14 FEBRUARY 2013
Announcements - Happy Valentine's Day - come on down to the '62 room at 0530 and show yourself some CrossFit LOVE!! We will meet in the '62 room to warm-up and then move up to Hayes Gym for the WOD.
If you are not at West Point, I apologize in advance for this very specific West Point WOD.
Equipment required - JUMP ROPE...you've bought one..right?!? and Hayes Gym set up for the IOCT.
Warm-up and instruction - we will demo all phases of the WOD and then give everyone a chance to practice their technique. I will ask an IOCT shelf-master to demo the shelf and provide DPE-approved points of performance and hints...so if you are an IOCT-wizard, get ready to brief the group and demo!
WOD: We will start NLT 0545 so we have time for all the fun!
AMRAP 9:
Low crawl
Tires
Vault
Shelf
Run 2.5 laps (approximately 400 meters)
NOTE: After you complete your laps on the track, run back down the start and go again!!!
NOTE2: We will stagger start, so bring a wrist watch!!
Cash-out:
'ANNIE' (12 minute time cap so that folks aren't late for formation!!)
50-40-30-20-10
Double-unders (3:1 single-under scale)
Sit-ups (APFT standard with feet unanchored)
Compare to: 25 OCT 2012
Post number of rounds complete for the WOD and time for the cash-out!
If you are not at West Point, I apologize in advance for this very specific West Point WOD.
Equipment required - JUMP ROPE...you've bought one..right?!? and Hayes Gym set up for the IOCT.
Warm-up and instruction - we will demo all phases of the WOD and then give everyone a chance to practice their technique. I will ask an IOCT shelf-master to demo the shelf and provide DPE-approved points of performance and hints...so if you are an IOCT-wizard, get ready to brief the group and demo!
WOD: We will start NLT 0545 so we have time for all the fun!
AMRAP 9:
Low crawl
Tires
Vault
Shelf
Run 2.5 laps (approximately 400 meters)
NOTE: After you complete your laps on the track, run back down the start and go again!!!
NOTE2: We will stagger start, so bring a wrist watch!!
Cash-out:
'ANNIE' (12 minute time cap so that folks aren't late for formation!!)
50-40-30-20-10
Double-unders (3:1 single-under scale)
Sit-ups (APFT standard with feet unanchored)
Compare to: 25 OCT 2012
Post number of rounds complete for the WOD and time for the cash-out!
Wednesday, 13 FEBRUARY 2013
Announcements - we will meet in the '62 room - please grab a kettlebell and medicine ball and incorporate it into your warm-up! DRINK WATER - this one is a nasty one!
Equipment required - 1 x kettlebell per person (or dumbbell) and 1 x medicine ball; please help set-up 6 x sets of rings when you arrive.
Warm-up and instruction - we will split the group and give everyone a chance to practice
Matt will teach and coach kettlebell swings & goblet squats (Caleb McD is back-up)
Adam will teach and coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21 reps of:
Kettlebell swings (53/35 lbs.)
Goblet squats with kettlebell
Ring push-ups - rings set about 6 inches off the ground
Weighted sit-ups (20/14 lbs. med ball)
Compare to: 29 AUG 2012
NOTE: Scale as needed - you can substitute hand release push-ups for ring push-ups and use lower weight for KBS and squats.
NOTE2: We may need to stagger start based on the number of folks who show up. Big crowd we might need to start half at KBS and other half at ring push-ups. After a few minutes, it will work itself out.
Post time to comments.
Equipment required - 1 x kettlebell per person (or dumbbell) and 1 x medicine ball; please help set-up 6 x sets of rings when you arrive.
Warm-up and instruction - we will split the group and give everyone a chance to practice
Matt will teach and coach kettlebell swings & goblet squats (Caleb McD is back-up)
Adam will teach and coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21 reps of:
Kettlebell swings (53/35 lbs.)
Goblet squats with kettlebell
Ring push-ups - rings set about 6 inches off the ground
Weighted sit-ups (20/14 lbs. med ball)
Compare to: 29 AUG 2012
NOTE: Scale as needed - you can substitute hand release push-ups for ring push-ups and use lower weight for KBS and squats.
NOTE2: We may need to stagger start based on the number of folks who show up. Big crowd we might need to start half at KBS and other half at ring push-ups. After a few minutes, it will work itself out.
Post time to comments.
Tuesday, 12 FEBRUARY 2013
Announcements: Today we will meet in the '62 room. It will be an action-packed day with several different events, so we need to start with the buy-in right at 0545!!
Equipment required: Medicine ball and later a barbell/spotter.
Warm-up and instruction: We will split the group in half and Matt will provide points of performance for wall ball shots and Adam will discuss handstand push-ups and various scaling options. Everyone will get a chance to practice each movement as part of their warm-up.
Buy-in (prior to starting the WOD) - AMRAP 1 chest to bar pull-ups (scale = regular or jumping pull-ups)
WOD:
Equipment required: Medicine ball and later a barbell/spotter.
Warm-up and instruction: We will split the group in half and Matt will provide points of performance for wall ball shots and Adam will discuss handstand push-ups and various scaling options. Everyone will get a chance to practice each movement as part of their warm-up.
Buy-in (prior to starting the WOD) - AMRAP 1 chest to bar pull-ups (scale = regular or jumping pull-ups)
WOD:
This WOD is in a round robin format,meaning you can start at ANY of the 3 stations, but we will rotate in an organized fashion so that there isn't overcrowding at one station.
4 x :45 second rounds + :15 seconds to transition for max reps of the following:
Wall ball shots (20/14) at 10' target
Knees to elbows
Handstand push-ups
NOTE: There is no 1 minute of rest at the end. WOD will take 12 minutes from start to finish. The only 'rest' is the transition break. Keep track of your running total of reps for each round and write it down at the end.
Cash-out: AMRAP 1 body weight bench press
Post number of reps for the buy-in, reps complete each round for the WOD, and number of reps for the cash-out.
Monday, 11 FEBRUARY 2013
FRAGO FOR MONDAY - We will meet in THAYER HALL, 4TH FLOOR ENTRANCE at 0530. The weather is supposed to be icy/rainy, so there is a chance that Gillis won't be open and the run to and from will be dangerous. Please let everyone know - THAYER HALL for Monday!!
Announcements: Today we will meet at Thayer Hall - 4th Floor entrance!!
Equipment required: Wrist watch and a motivated partner!!!
Warm-up and instruction: Your jog down will serve as your individual warm-up. We will brief the WOD and then get started no later 0540.
WOD:
Partner Track Ladder
AMRAP 21
Person A - Run 1 lap (approx. 200 meters)
Person B - Rest and cheer.
Once Person A returns, Person B runs 1 lap and Person A rests.
After both complete 1 lap that is one round complete, then continue this process but ADD 1 lap every round.
Post partner's name and number of rounds complete to comments.
Announcements: Today we will meet at Thayer Hall - 4th Floor entrance!!
Equipment required: Wrist watch and a motivated partner!!!
Warm-up and instruction: Your jog down will serve as your individual warm-up. We will brief the WOD and then get started no later 0540.
WOD:
Partner Track Ladder
AMRAP 21
Person A - Run 1 lap (approx. 200 meters)
Person B - Rest and cheer.
Once Person A returns, Person B runs 1 lap and Person A rests.
After both complete 1 lap that is one round complete, then continue this process but ADD 1 lap every round.
Post partner's name and number of rounds complete to comments.
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