Today is the LAST WOD before Christmas!
Here is your challenge -
CREATE YOUR OWN WOD! As a bonus, wear either your Black and Gold CrossFit t-shirt or your WOD for Warriors shirt and take a picture of you either before, during, or after the WOD. Bonus, bonus points if you make it a holiday theme or utilize any Christmas props! Email your fabulous picture to: christina.grim@gmail.com and then we will upload it to the blog for a special Christmas post!!
Post to comments the WOD you created, your time, AND what you want Santa to bring you tomorrow!!!
MERRY CHRISTMAS to you all!!
Sunday, December 23, 2012
Thursday, December 20, 2012
Friday, 21 DECEMBER 2012
It's Friday, make sure you finish off the week in style...only 4 days until Christmas (1 x WOD!)
5 rounds for time
20 x double-unders (3:1 single-under scale or 2:1 jumping jacks)
15 x front squats (scale = unweighted air squats)
10 x shoulder press (scale = lighter dumb bells or 2:1 overhead claps if you don't have weights)
5 x burpee broad jumps (do a burpee and then jump with both feet as far as you can in front of you)
Post time to comments.
5 rounds for time
20 x double-unders (3:1 single-under scale or 2:1 jumping jacks)
15 x front squats (scale = unweighted air squats)
10 x shoulder press (scale = lighter dumb bells or 2:1 overhead claps if you don't have weights)
5 x burpee broad jumps (do a burpee and then jump with both feet as far as you can in front of you)
Post time to comments.
Tuesday, December 18, 2012
Wednesday, 19 DECEMBER 2012
Today's WOD will be a tough one, so scale as needed!!
21-15-9 reps of:
Pull-ups (indoor sub: bent over dumb bell rows: 1 rep each arm = 1 rep complete!)
Kettlebell swings
Weighted walking lunges (hold your kettlebell to your chest; scale = unweighted)
Run 1 lap after each round (indoor sub = 75 jumping jacks)
NOTE: The rep scheme of this WOD goes: 21 x pull-ups, 21 x kettlebell swings, 21 x lunges, then run 1 lap. Next round is 15 of each exercise followed by a lap. Final round is 9 of each and ends with the run.
Post time to comments.
21-15-9 reps of:
Pull-ups (indoor sub: bent over dumb bell rows: 1 rep each arm = 1 rep complete!)
Kettlebell swings
Weighted walking lunges (hold your kettlebell to your chest; scale = unweighted)
Run 1 lap after each round (indoor sub = 75 jumping jacks)
NOTE: The rep scheme of this WOD goes: 21 x pull-ups, 21 x kettlebell swings, 21 x lunges, then run 1 lap. Next round is 15 of each exercise followed by a lap. Final round is 9 of each and ends with the run.
Post time to comments.
Sunday, December 16, 2012
Monday, 17 DECEMBER 2012
Happy Monday everyone! We (Christina and I) are heading out on leave on Monday afternoon and won't return until the New Year!! We will be doing WODs with Mickey Mouse at Disney!! I will post workouts for this entire week, but I likely won't have any internet access (or time) to post workouts the following week. That being said, you all should still find a way to break a sweat AT LEAST 3 times a week if not more!! Christina has fallen off the wagon due to a nasty cold and the colder weather, but she will be back after it in January!!! At least that's my New Year's Resolution ;-) If she doesn't start again in the New Year, I will ask you ladies to do an intervention, kidnap her, and force her to do burpees in the snow!!
AMRAP 15
Run 200 meters (100 meters down, 100 meters back) (indoor sub = 50 x jumping jacks)
9 x box jumps (indoor sub = step-ups on your stairs)
18 x push-ups (try to do them all without your knees on the ground! Get the full range of motion - chest touches the ground and then arms fully locked out at the top!! Rest as needed! Scale = knee push-ups)
27 x sit-ups
Post number of rounds completed to comments.
AMRAP 15
Run 200 meters (100 meters down, 100 meters back) (indoor sub = 50 x jumping jacks)
9 x box jumps (indoor sub = step-ups on your stairs)
18 x push-ups (try to do them all without your knees on the ground! Get the full range of motion - chest touches the ground and then arms fully locked out at the top!! Rest as needed! Scale = knee push-ups)
27 x sit-ups
Post number of rounds completed to comments.
Thursday, December 13, 2012
Friday, 14 DECEMBER 2012
Happy Friday everyone!
5 rounds for time:
5 x burpees
10 x pull-ups
15 x dumbbell shoulder press
20 x double-unders (60 x singles or 45 x jumping jacks)
Post time to comments.
5 rounds for time:
5 x burpees
10 x pull-ups
15 x dumbbell shoulder press
20 x double-unders (60 x singles or 45 x jumping jacks)
Post time to comments.
Tuesday, December 11, 2012
Wednesday, 12 DECEMBER 2012
The weather is supposed to be a bit warmer, so hopefully it is warm enough!
AMRAP 20
Run 3 laps (indoor sub = 100 double-unders or 300 singles or 200 jumping jacks)
12 x front squats (with weighted object of choice)
24 x weighted sit-ups (put weight on your chest underneath your chin)
Post number of rounds complete to comments.
AMRAP 20
Run 3 laps (indoor sub = 100 double-unders or 300 singles or 200 jumping jacks)
12 x front squats (with weighted object of choice)
24 x weighted sit-ups (put weight on your chest underneath your chin)
Post number of rounds complete to comments.
Sunday, December 9, 2012
Monday, 10 DECEMBER 2012
Happy Monday everyone! After the crushing loss to Navy...we need a workout to help us cope!!!
3 rounds for max reps of:
1 minute sit-ups
1 minute push-ups
1 minute air squats
1 minute pull-ups (indoor sub bent over dumb bell row)
1 minute box jumps
Rest 1 minute
NOTE: Keep a running total of reps per round and then write it down during the 1 minute rest.
Post total number of reps per round to comments.
3 rounds for max reps of:
1 minute sit-ups
1 minute push-ups
1 minute air squats
1 minute pull-ups (indoor sub bent over dumb bell row)
1 minute box jumps
Rest 1 minute
NOTE: Keep a running total of reps per round and then write it down during the 1 minute rest.
Post total number of reps per round to comments.
Thursday, December 6, 2012
Friday, 7 DECEMBER 2012
Go Army, Beat Navy!!! The big game is tomorrow, so be sure to cheer on the Army team!!! If you are going to the game, make sure you get this workout in before you go!!!
AMRAP 15
9 x kettlebell swings
9 x front squats (holding kettlebell or weighted object of choice)
9 x dips
Run 1 lap (indoor sub = 60 double-unders or 75 jumping jacks)
Post number of rounds complete to comments.
AMRAP 15
9 x kettlebell swings
9 x front squats (holding kettlebell or weighted object of choice)
9 x dips
Run 1 lap (indoor sub = 60 double-unders or 75 jumping jacks)
Post number of rounds complete to comments.
Tuesday, December 4, 2012
Wednesday, 5 DECEMBER 2012
This one should be a nice challenge!!
For time -
25 x push-ups
50 x double-unders (3:1 single-under scale or 1:1 tuck jumps)
50 x air squats (don't cheat yourself - full range of motion!!)
50 x box step-ups (1 step = 1 rep)
50 x sit-ups
25 x push-ups
Post time to comments.
For time -
25 x push-ups
50 x double-unders (3:1 single-under scale or 1:1 tuck jumps)
50 x air squats (don't cheat yourself - full range of motion!!)
50 x box step-ups (1 step = 1 rep)
50 x sit-ups
25 x push-ups
Post time to comments.
Sunday, December 2, 2012
Monday, 3 DECEMBER 2012
Welcome back from the weekend! The weather is supposed to be nice, so enjoy it!!
3 rounds for time
Run 2 laps (indoor sub = 80 x double-unders or 100 x jumping jacks)
15 x box jumps (indoor sub = 2:1 box step-ups in your house)
10 x burpees
5 x pull-ups (indoor sub = bent over rows w/ 5 rows per side)
Post time to comments.
3 rounds for time
Run 2 laps (indoor sub = 80 x double-unders or 100 x jumping jacks)
15 x box jumps (indoor sub = 2:1 box step-ups in your house)
10 x burpees
5 x pull-ups (indoor sub = bent over rows w/ 5 rows per side)
Post time to comments.
Thursday, November 29, 2012
Friday, 30 NOVEMBER 2012
It's FRIDAY...let's finish off the week on a high note!
4 rounds for max reps - 1 minute per exercise, then automatically rotate to next exercise
Double-unders (indoor sub = jumping jacks)
Pull-ups (indoor sub = bent over single-arm dumb bell rows)
Box jumps (indoor sub = step-ups on your stairs)
Air squats
Rest 1 minute
This workout will last a total of 20 minutes (5 minutes per round x 4 rounds).
Scoring - keep a running total of reps for each round and write it down during your one minute of rest.
Post score per round and total score to comments.
4 rounds for max reps - 1 minute per exercise, then automatically rotate to next exercise
Double-unders (indoor sub = jumping jacks)
Pull-ups (indoor sub = bent over single-arm dumb bell rows)
Box jumps (indoor sub = step-ups on your stairs)
Air squats
Rest 1 minute
This workout will last a total of 20 minutes (5 minutes per round x 4 rounds).
Scoring - keep a running total of reps for each round and write it down during your one minute of rest.
Post score per round and total score to comments.
Tuesday, November 27, 2012
Wednesday, 28 NOVEMBER 2012
Repost from last Friday...I didn't see that anyone did the WOD, so I figured I would recycle it and ensure everyone had a chance to do it!!
5 rounds for time
Run 200 meters (indoor sub = 30 x double unders or 40 x jumping jacks)
11 x kettlebell swings
11 x weighted lunges (hold kettlebell to chest)
11 x weighted sit-ups (hold kettlebell on chest)
11 x weighted dips (place kettlebell in your lap or between your knees; scale = unweighted dips)
Run 200 meters (indoor sub = 30 x double unders or 40 x jumping jacks)
rest for 1 minute
Post time to comments.
5 rounds for time
Run 200 meters (indoor sub = 30 x double unders or 40 x jumping jacks)
11 x kettlebell swings
11 x weighted lunges (hold kettlebell to chest)
11 x weighted sit-ups (hold kettlebell on chest)
11 x weighted dips (place kettlebell in your lap or between your knees; scale = unweighted dips)
Run 200 meters (indoor sub = 30 x double unders or 40 x jumping jacks)
rest for 1 minute
Post time to comments.
Sunday, November 25, 2012
Monday, 26 NOVEMBER 2012
I hope everyone had a great Thanksgiving break! It's now time to get back after it!!
AMRAP 7
5 x Push press (dumb bells or barbell)
5 x Front squat (dumb bells or barbell)
5 x hand-release push-ups (scale = regular or knee push-ups - try to avoid going to your knees!)
5 x weighted sit-ups (weighted object of choice)
Rest 5 minutes and then do it again!
AMRAP 7
5 x Push press
5 x Front squat
5 x Push-ups
5 x weighted sit-ups
Post number of rounds complete for each AMRAP to comments.
Also, did anyone do the 'Black Friday' WOD from Friday? I didn't see anyone post results, so if no one did it, I will repost it for later this week. Please comment if you did it, thanks!
AMRAP 7
5 x Push press (dumb bells or barbell)
5 x Front squat (dumb bells or barbell)
5 x hand-release push-ups (scale = regular or knee push-ups - try to avoid going to your knees!)
5 x weighted sit-ups (weighted object of choice)
Rest 5 minutes and then do it again!
AMRAP 7
5 x Push press
5 x Front squat
5 x Push-ups
5 x weighted sit-ups
Post number of rounds complete for each AMRAP to comments.
Also, did anyone do the 'Black Friday' WOD from Friday? I didn't see anyone post results, so if no one did it, I will repost it for later this week. Please comment if you did it, thanks!
Tuesday, November 20, 2012
Wednesday, 21 NOVEMBER 2012
It's almost Thanksgiving, which means you've gotta get in one last WOD before you stuff yourself with food! Trust me, you will feel better for having gotten in a WOD - it will help lower the Turkey Day stress that comes from cooking, cleaning, and getting ready to entertain guests!
AMRAP 20
Run 1 lap (indoor sub = 60 x double-unders or 75 jumping jacks)
5 x pull-ups (indoor sub = dumb bell bent over rows)
10 x box jumps (indoor sub = box step-ups or box jumps on your stairs)
15 x sit-ups
20 x air squats
Post number of rounds complete to comments.
AMRAP 20
Run 1 lap (indoor sub = 60 x double-unders or 75 jumping jacks)
5 x pull-ups (indoor sub = dumb bell bent over rows)
10 x box jumps (indoor sub = box step-ups or box jumps on your stairs)
15 x sit-ups
20 x air squats
Post number of rounds complete to comments.
Sunday, November 18, 2012
Monday, 19 NOVEMBER 2012
I hope everyone had a great weekend! It's chilly out there, so if you can't make it to the park, try to do the WOD at your house or at the gym!! Consistency is key - don't let the cold keep you from staying active!!
Buy-in: dead hang from a pull-up bar for max time - time stops when you drop off the bar - this helps develop hand and forearm strength needed to do pull-ups!! If you are doing this indoors, it is hard to find a good substitute! Maybe hold heavy dumb bells for 2 minutes?
WOD:
AMRAP 12
10 x mountain climbers
10 x front squats
10 x push-ups (hand release - scale: regular or knee push-ups)
30 x double-unders (indoor sub = 60 jumping jacks)
Post number of rounds complete to comments!
Buy-in: dead hang from a pull-up bar for max time - time stops when you drop off the bar - this helps develop hand and forearm strength needed to do pull-ups!! If you are doing this indoors, it is hard to find a good substitute! Maybe hold heavy dumb bells for 2 minutes?
WOD:
AMRAP 12
10 x mountain climbers
10 x front squats
10 x push-ups (hand release - scale: regular or knee push-ups)
30 x double-unders (indoor sub = 60 jumping jacks)
Post number of rounds complete to comments!
Thursday, November 15, 2012
Friday, 16 NOVEMBER 2012
It's Friday!! Let's close out the week with a good workout!!
AMRAP 20
Run 1 lap (indoor sub = 60 x double-unders or 75 x jumping jacks)
7 x pull-ups (indoor sub = bent over single arm dumb bell rows)
14 x shoulder press (use dumb bells or barbell)
Rest 1 minute
Post number of rounds complete to comments.
AMRAP 20
Run 1 lap (indoor sub = 60 x double-unders or 75 x jumping jacks)
7 x pull-ups (indoor sub = bent over single arm dumb bell rows)
14 x shoulder press (use dumb bells or barbell)
Rest 1 minute
Post number of rounds complete to comments.
Tuesday, November 13, 2012
Wednesday, 14 NOVEMBER 2012
Hey ladies - here is another rain or shine WOD! Start your train-up now for the Memorial Day WOD for Warriors!!
5 rounds for time:
5 x front squat (holding kettle bell or other weighted object; scale = air squats)
10 x kettle bell swings (weight of your choice)
15 x hand-release knee push-ups (scale = knee push-ups or lower # of reps)
20 x sit-ups (scale = lower # of reps)
25 x double-unders (1:3 single-under sub; scale = jumping jacks)
Post time to comments!
5 rounds for time:
5 x front squat (holding kettle bell or other weighted object; scale = air squats)
10 x kettle bell swings (weight of your choice)
15 x hand-release knee push-ups (scale = knee push-ups or lower # of reps)
20 x sit-ups (scale = lower # of reps)
25 x double-unders (1:3 single-under sub; scale = jumping jacks)
Post time to comments!
Sunday, November 11, 2012
Monday, 12 NOVEMBER 2012
HAPPY VETERANS DAY to all the past, present, and future veterans!!
Since a lot of people are out of town today, you have 2 choices for today's WOD -
1) Go break a sweat by running, biking, hiking, walking, swimming, or lifting weights! Do something to get your heart rate elevated and your blood pumping!!
2) If you have access to weights, do back squats (5-5-5-3-3) reps for load. You can substitute front squats with your favorite weighted object and increase the number of reps if you want. There is no time component to this WOD, the purpose is to work on building strength and practicing proper form.
Post activity and results to comments.
Also, we had an INCREDIBLE turn-out for West Point WOD for Warriors on Friday night! If you want to buy a West Point WOD for Warriors shirt, please let Christina know. They are high quality shirts, same brand as the Black and Gold CrossFit shirts and they are only $15 each or 2 for $25!!! Check out the shirt below:
Thursday, November 8, 2012
Friday, 9 NOVEMBER 2012
Today is the West Point WOD for Warriors competition! It will be held in the Teen Center across from the Band Neighborhood (near Keller Hospital). They are accepting walk-up registrations and everyone who does the WOD gets an awesome West Point WOD t-shirt! This is MWR's first try at a physical event other than a 5k or 10k run, so come out and show your support as either a competitor or a spectator!!
For those of you not doing the WOD on Friday night, you get to do a scaled down version at Dragon Park or a location of your choosing. Please note that the rep scheme is made to honor the 22.7 million veterans in the United States on Veterans Day (11-11-12).
Dragon Park WOD for Warriors
AMRAP 15
11 x shoulder presses (dumb bells of appropriate weight)
11 x burpees
12 x front squats (use your dumb bells or a medicine ball)
22 x double-unders (indoor sub = 1:2 jumping jacks)
7 x hand-release push-ups
Post number of rounds complete to comments.
For those of you not doing the WOD on Friday night, you get to do a scaled down version at Dragon Park or a location of your choosing. Please note that the rep scheme is made to honor the 22.7 million veterans in the United States on Veterans Day (11-11-12).
Dragon Park WOD for Warriors
AMRAP 15
11 x shoulder presses (dumb bells of appropriate weight)
11 x burpees
12 x front squats (use your dumb bells or a medicine ball)
22 x double-unders (indoor sub = 1:2 jumping jacks)
7 x hand-release push-ups
Post number of rounds complete to comments.
Tuesday, November 6, 2012
Wednesday, 6 NOVEMBER 2012
Happy Hump Day!
Today we will focus on a bit of running to improve our cardio-respiratory endurance! If it's too cold or rainy, do the indoor (or in garage sub)!!
AMRAP 20
Run 2 laps (indoor sub: 60 x double-unders or 75 jumping jacks)
Rest the same amount of time it takes to run 2 laps.
Post number of rounds complete to comments.
Today we will focus on a bit of running to improve our cardio-respiratory endurance! If it's too cold or rainy, do the indoor (or in garage sub)!!
AMRAP 20
Run 2 laps (indoor sub: 60 x double-unders or 75 jumping jacks)
Rest the same amount of time it takes to run 2 laps.
Post number of rounds complete to comments.
Sunday, November 4, 2012
Monday, 5 NOVEMBER 2012
Great job by the Army team beating Air Force on Saturday!!! Awesome game!!! Now it's time for an awesome WOD to see how you've been progressing.
"HELEN"
3 rounds
Run 1 lap
21 x kettlebell swings
12 x pull-ups
Compare to: 7 SEPT 2012
Post time and weight used to comments.
Friday, November 2, 2012
Saturday & Sunday, 3 - 4 NOVEMBER 2012
I am SO proud of the hard work and awesome effort of our CrossFit team! It was an ad hoc team of fire breathers that came together for the competition and they did a great job! We came up 1 point short to Air Force, but it was a heck of a battle!
If you see the following, please pat them on the back and tell them job well done!!
Jared Kayajan
Mickey Koss
Caleb Cline
Michael Schaefer
Shaina Coss
Anne Lee
Sean Fullam
RK Barker
Andrew Bovard
Thomas Hinds
Caleb McDaniel
Alex Cattley
Great work ladies and gents, you did Black and Gold CrossFit and West Point proud!!!
Also, a big thanks to Matt, Josh, Danielle, LTC W., Jordan, Darren, and Ben for helping as graders and safeties!
Another great Black and Blue competition in the books!
GO ARMY, BEAT AIR FORCE!!!!!!!
If you see the following, please pat them on the back and tell them job well done!!
Jared Kayajan
Mickey Koss
Caleb Cline
Michael Schaefer
Shaina Coss
Anne Lee
Sean Fullam
RK Barker
Andrew Bovard
Thomas Hinds
Caleb McDaniel
Alex Cattley
Great work ladies and gents, you did Black and Gold CrossFit and West Point proud!!!
Also, a big thanks to Matt, Josh, Danielle, LTC W., Jordan, Darren, and Ben for helping as graders and safeties!
Another great Black and Blue competition in the books!
GO ARMY, BEAT AIR FORCE!!!!!!!
Thursday, November 1, 2012
Friday, 2 NOVEMBER 2012
It's Friday! Come on down and close out the week and burn off some of those treats you've eaten!
AMRAP 15
6 x pull-ups (indoor sub = bent over dumb bell rows)
9 x push-ups (scale = knee push-ups; try to push yourself to complete push-ups even if you need to take a break during the set; ensure you are getting the full range of motion - touch the chest to the ground and lock your arms out at the top!!)
12 x box jumps
Run 1 lap (indoor sub = 40 double-unders or 60 jumping jacks)
Post number of rounds complete to comments.
BEAT AIR FORCE!!!!!
AMRAP 15
6 x pull-ups (indoor sub = bent over dumb bell rows)
9 x push-ups (scale = knee push-ups; try to push yourself to complete push-ups even if you need to take a break during the set; ensure you are getting the full range of motion - touch the chest to the ground and lock your arms out at the top!!)
12 x box jumps
Run 1 lap (indoor sub = 40 double-unders or 60 jumping jacks)
Post number of rounds complete to comments.
BEAT AIR FORCE!!!!!
Tuesday, October 30, 2012
Wednesday, 31 OCTOBER 2012
HAPPY HALLOWEEN!!!!!
Today's WOD will be a TREAT and make you feel less guilty about eating all that candy!! You get MAJOR bonus points if you do the WOD in your costume!!
NOTE: If the weather is nasty, this can be done indoors!!
4 rounds for time
10 x front squats (weighted object on your choice)
31 x sit-ups
10 x burpees
31 x weighted step-ups (holding the weighted object at your chest)
Post time & your Halloween costume for tonight to comments!
Today's WOD will be a TREAT and make you feel less guilty about eating all that candy!! You get MAJOR bonus points if you do the WOD in your costume!!
NOTE: If the weather is nasty, this can be done indoors!!
4 rounds for time
10 x front squats (weighted object on your choice)
31 x sit-ups
10 x burpees
31 x weighted step-ups (holding the weighted object at your chest)
Post time & your Halloween costume for tonight to comments!
Sunday, October 28, 2012
Monday, 29 OCTOBER 2012
Hey Ladies, the weather forecast is NASTY for the next couple of days so our work-outs will be doable inside. Keep after it and post your results!!
5 rounds for time
9 x kettle bell swings (you can use a dumb bell or other appropriate weight)
18 x air squats
36 x jumping jacks
Rest 30 seconds
Post time to comments.
5 rounds for time
9 x kettle bell swings (you can use a dumb bell or other appropriate weight)
18 x air squats
36 x jumping jacks
Rest 30 seconds
Post time to comments.
Thursday, October 25, 2012
Friday, 26 OCTOBER 2012
Today we will do a modified version of the Army Physical Fitness Test (APFT) to see how you measure up! The Army standard is to do the maximum number of push-ups in 2 minutes, followed by maximum number of sit-ups in 2 minutes (feet anchored, with your hands laced behind your head), and you finish up with a 2 mile run for time. In an effort to make it more like a CrossFit workout, we will break it up into rounds so you can maintain a higher level of intensity!
APFT - CrossFit style!
4 ROUNDS of the following:
Max reps of push-ups in 30 seconds (scale = knee push-ups)
Rest 30 seconds
Max reps of sit-ups in 30 seconds (scale = hands across chest instead of behind head)
Rest 30 seconds & write down number of reps for each exercise
Run 2 laps for time
Rest 30 seconds & write down run time
NOTE: In total you will do 2 minutes of push-ups, 2 minutes of sit-ups, and run approximately 2 miles.
You can calculate what your score would have been on the APFT using the following link: APFT Calculator
Obviously this isn't an official score since the real test is 2 minutes straight without rest of push-ups and sit-ups and 2 miles straight, but it gives you a good way to score your performance and see if you improve in the future!
Post total number of push-ups, sit-ups, and time for the run to comments. Post your modified APFT score as well!
APFT - CrossFit style!
4 ROUNDS of the following:
Max reps of push-ups in 30 seconds (scale = knee push-ups)
Rest 30 seconds
Max reps of sit-ups in 30 seconds (scale = hands across chest instead of behind head)
Rest 30 seconds & write down number of reps for each exercise
Run 2 laps for time
Rest 30 seconds & write down run time
NOTE: In total you will do 2 minutes of push-ups, 2 minutes of sit-ups, and run approximately 2 miles.
You can calculate what your score would have been on the APFT using the following link: APFT Calculator
Obviously this isn't an official score since the real test is 2 minutes straight without rest of push-ups and sit-ups and 2 miles straight, but it gives you a good way to score your performance and see if you improve in the future!
Post total number of push-ups, sit-ups, and time for the run to comments. Post your modified APFT score as well!
Tuesday, October 23, 2012
Wednesday, 24 OCTOBER 2012
Final chance to sign-up for West Point WOD for Warrior is FRIDAY if you still want to get a t-shirt! Check it out: http://w4w-wp.eventbrite.com/
For today's WOD we will practice some of the movements from WOD for Warriors to see how prepared you are to take on either the beginner, intermediate, or advanced division!
You can do this WOD either at the MWR gym, your home gym, or at Dragon Park with dumb bells instead of a barbell.
AMRAP 15
11 x push press (45 lbs. barbell intermediate; 65 lbs. barbell advanced; substitution = dumb bells of appropriate weight based on your ability and availability of equipment.
12 x front squats (standard is 14 lbs. medicine ball for intermediate, advanced is 12 x wall ball shots, beginner is 12 x air squats; use whatever weight you have that is close)
22 x double-unders (substitutions: 3:1 single-unders or 3:1 jumping jacks)
Rest 1 minute (there is no rest in WOD for Warriors, but there are 5 events, not 3, so it gives you a break and a more realistic look at how long each round will last)
Post number of rounds complete to comments and level of each exercise you completed (either B, I, or A).
For today's WOD we will practice some of the movements from WOD for Warriors to see how prepared you are to take on either the beginner, intermediate, or advanced division!
You can do this WOD either at the MWR gym, your home gym, or at Dragon Park with dumb bells instead of a barbell.
AMRAP 15
11 x push press (45 lbs. barbell intermediate; 65 lbs. barbell advanced; substitution = dumb bells of appropriate weight based on your ability and availability of equipment.
12 x front squats (standard is 14 lbs. medicine ball for intermediate, advanced is 12 x wall ball shots, beginner is 12 x air squats; use whatever weight you have that is close)
22 x double-unders (substitutions: 3:1 single-unders or 3:1 jumping jacks)
Rest 1 minute (there is no rest in WOD for Warriors, but there are 5 events, not 3, so it gives you a break and a more realistic look at how long each round will last)
Post number of rounds complete to comments and level of each exercise you completed (either B, I, or A).
Sunday, October 21, 2012
Monday, 22 OCTOBER 2012
Hey ladies, I hope you had a great weekend!
If you are interested in signing up for the West Point WOD for Warriors, please do so soon! T-shirt orders go in soon and if you don't sign-up in time, you may not get a cool event t-shirt! There is both a beginner category and an intermediate that has the workout scaled to anyone's ability level. It should be a great event with cadets, family members, and people from outside the West Point community. All proceeds from the event goes to support the non-profit organization "WOD for Warriors" which aims to help reintegrate Veterans to their local communities through CrossFit and functional fitness. Check it out: http://w4w-wp.eventbrite.com/
Today's workout is a blast from the past to help measure our progress! Bring your favorite weighted object and come on down!
5 rounds for time:
15 x push-ups (scale = knee push-ups)
20 x weighted sit-ups (scale = regular sit-ups)
15 x front squats (scale = air squats)
200 meter shuttle run (100 meters down, 100 meters back; indoor sub = 30 x double-unders or 40 x jumping jacks)
Compare to: 24 AUG 2012
Post time to comments.
If you are interested in signing up for the West Point WOD for Warriors, please do so soon! T-shirt orders go in soon and if you don't sign-up in time, you may not get a cool event t-shirt! There is both a beginner category and an intermediate that has the workout scaled to anyone's ability level. It should be a great event with cadets, family members, and people from outside the West Point community. All proceeds from the event goes to support the non-profit organization "WOD for Warriors" which aims to help reintegrate Veterans to their local communities through CrossFit and functional fitness. Check it out: http://w4w-wp.eventbrite.com/
Today's workout is a blast from the past to help measure our progress! Bring your favorite weighted object and come on down!
5 rounds for time:
15 x push-ups (scale = knee push-ups)
20 x weighted sit-ups (scale = regular sit-ups)
15 x front squats (scale = air squats)
200 meter shuttle run (100 meters down, 100 meters back; indoor sub = 30 x double-unders or 40 x jumping jacks)
Compare to: 24 AUG 2012
Post time to comments.
Thursday, October 18, 2012
Friday, 19 OCTOBER 2012
For those who are interested in participating in West Point WOD for Warriors on 9 November and getting a cool CrossFit t-shirt, check out the Eventbrite page to register: http://w4w-wp.eventbrite.com/
"NO EXCUSES!" - Make your personal fitness and well-being a priority in your life!!!!
3 rounds for time:
Run 2 laps
20 x box step-ups
15 x push-ups
10 x pull-ups
NOTE: Indoor substitutions - Run 2 laps = either 75 double-unders or 100 jumping jacks; box steps-ups can be done on the stairs in your home, go for the second stair; for pull-ups, if you don't have a pull-up bar available, you can do bent over one arm dumb bell rows, do 10 reps per side. Check out a video of bent over rows, you can use a chair, your couch, or the floor: bent over row. Please don't drool over video demo guy!
Post time to comments.
"NO EXCUSES!" - Make your personal fitness and well-being a priority in your life!!!!
3 rounds for time:
Run 2 laps
20 x box step-ups
15 x push-ups
10 x pull-ups
NOTE: Indoor substitutions - Run 2 laps = either 75 double-unders or 100 jumping jacks; box steps-ups can be done on the stairs in your home, go for the second stair; for pull-ups, if you don't have a pull-up bar available, you can do bent over one arm dumb bell rows, do 10 reps per side. Check out a video of bent over rows, you can use a chair, your couch, or the floor: bent over row. Please don't drool over video demo guy!
Post time to comments.
Tuesday, October 16, 2012
Wednesday, 17 OCTOBER 2012
For those who are interested in participating in West Point WOD for Warriors on 9 November and getting a cool CrossFit t-shirt, check out the Eventbrite page to register: http://w4w-wp.eventbrite.com/
"NO EXCUSES!" - Make your personal fitness and well-being a priority in your life!!!!
Bring a kettlebell or dumb bell of appropriate weight.
AMRAP 20
15 x kettlebell swings
15 x weighted sit-ups
15 x weighted walking lunge steps (hold your weighted object close to your chest)
Run 1 lap
Rest 1 minute
NOTE: Indoor substitution - do either 60 double-unders or 75 jumping jacks instead of of running 1 lap.
Post number of rounds complete to comments.
"NO EXCUSES!" - Make your personal fitness and well-being a priority in your life!!!!
Bring a kettlebell or dumb bell of appropriate weight.
AMRAP 20
15 x kettlebell swings
15 x weighted sit-ups
15 x weighted walking lunge steps (hold your weighted object close to your chest)
Run 1 lap
Rest 1 minute
NOTE: Indoor substitution - do either 60 double-unders or 75 jumping jacks instead of of running 1 lap.
Post number of rounds complete to comments.
Sunday, October 14, 2012
Monday, 15 OCTOBER 2012
For those who are interested in participating in West Point WOD for Warriors on 9 November and getting a cool CrossFit t-shirt, check out the Eventbrite page to register: http://w4w-wp.eventbrite.com/
Hey ladies, it is starting to get cold outside on some of these mornings and I don't want everyone to give up and not workout because of the weather!!! You've gotta keep up the fire and stay with it, even if you don't go to Dragon Park to do it. Say to yourself "NO EXCUSES!" and make your personal fitness and well-being a priority in your life! I'm going to post substitutions for all outdoor events (i.e. runs, pull-ups, etc.) so that you can do the WODs in the comfort of your home or garage if you think it's too cold or rainy outside for you or your little ones. Let's keep each other accountable and motivated, so be sure to post your results to comments, so we know that you are staying active, even if you don't make it to the Park if the weather is nasty or if you can't do the WOD at 9 am.
WOD:
We will initially meet at Dragon Park and then walk up to the basketball courts for the WOD.
Bring a medicine ball and your jump rope and come on out!!!
5 rounds for time:
10 x wall ball shots - approximately 10 foot high target (back board or chain link fence), make sure you get the full range of motion (hips below parallel!) and keep your heels glued to the ground at at the bottom!
20 x double-unders
10 x mountain climbers (every time your knee touches your elbow, that is one rep!)
Bear crawl the length of the basketball court (fence to fence)
Sprint back to the starting point
NOTE: Indoor substitutions - Wall ball shots can be wall ball thrusters [same movement, but don't throw the ball at the top, just press it overhead] and you can replace the bear crawl and sprint with 10 x burpees
Post time to comments.
Hey ladies, it is starting to get cold outside on some of these mornings and I don't want everyone to give up and not workout because of the weather!!! You've gotta keep up the fire and stay with it, even if you don't go to Dragon Park to do it. Say to yourself "NO EXCUSES!" and make your personal fitness and well-being a priority in your life! I'm going to post substitutions for all outdoor events (i.e. runs, pull-ups, etc.) so that you can do the WODs in the comfort of your home or garage if you think it's too cold or rainy outside for you or your little ones. Let's keep each other accountable and motivated, so be sure to post your results to comments, so we know that you are staying active, even if you don't make it to the Park if the weather is nasty or if you can't do the WOD at 9 am.
WOD:
We will initially meet at Dragon Park and then walk up to the basketball courts for the WOD.
Bring a medicine ball and your jump rope and come on out!!!
5 rounds for time:
10 x wall ball shots - approximately 10 foot high target (back board or chain link fence), make sure you get the full range of motion (hips below parallel!) and keep your heels glued to the ground at at the bottom!
20 x double-unders
10 x mountain climbers (every time your knee touches your elbow, that is one rep!)
Bear crawl the length of the basketball court (fence to fence)
Sprint back to the starting point
NOTE: Indoor substitutions - Wall ball shots can be wall ball thrusters [same movement, but don't throw the ball at the top, just press it overhead] and you can replace the bear crawl and sprint with 10 x burpees
Post time to comments.
Thursday, October 11, 2012
Friday, 12 OCTOBER 2012
Let's close out the week with a good workout!
WOD:
For time:
Run 2 laps
then
5 rounds:
20 x sit-ups
5 x burpees
10 x lunge steps
NOTE: In total you run 2 x laps and then 100 sit-ups, 25 burpees, and 50 lunge steps. You DO NOT run 2 laps with every round!!
Post time to comments.
WOD:
For time:
Run 2 laps
then
5 rounds:
20 x sit-ups
5 x burpees
10 x lunge steps
NOTE: In total you run 2 x laps and then 100 sit-ups, 25 burpees, and 50 lunge steps. You DO NOT run 2 laps with every round!!
Post time to comments.
Tuesday, October 9, 2012
Wednesday, 10 OCTOBER 2012
Bring your favorite weighted object and come on down!
AMRAP 20
Run 200 meters (100 down, 100 back)
15 x front squat (scale = air squats)
10 x box jumps (scale = box step-ups)
5 x hand release push-ups (scale = regular or knee push-ups)
Rest 90 seconds
Post number of rounds complete to comments.
AMRAP 20
Run 200 meters (100 down, 100 back)
15 x front squat (scale = air squats)
10 x box jumps (scale = box step-ups)
5 x hand release push-ups (scale = regular or knee push-ups)
Rest 90 seconds
Post number of rounds complete to comments.
Sunday, October 7, 2012
Monday, 8 OCTOBER 2012
Happy Columbus Day! Hopefully everyone is enjoying the long weekend! Come on out at 9 if you are in town.
WOD:
5 rounds for time
Run 1 lap
7 x pull-ups
7 x dips
Rest a few minutes and then cash out challenge: AMRAP 2 - double-unders (3:1 single-under substitution)!!!
Post time and number of double-unders completed to comments.
WOD:
5 rounds for time
Run 1 lap
7 x pull-ups
7 x dips
Rest a few minutes and then cash out challenge: AMRAP 2 - double-unders (3:1 single-under substitution)!!!
Post time and number of double-unders completed to comments.
Thursday, October 4, 2012
Friday, 5 OCTOBER 2012
It's Friday! Come on down for a great way to end the week! Bring your kettlebell or a dumb bell!
Today's WOD consists of 3 rounds of the following:
As many reps as possible in 1 minute for each of the following exercises:
Kettle bell swings
Weighted sit-ups (use kettle bell or dumb bell as your weight)
Double-unders (scale: single-unders, but divide total by 3 if you are keeping score!)
Push-ups
Rest 1 minute
NOTE: Each 'round' lasts 5 minutes with a continuously running clock. Keep a running total of your reps and automatically rotate to the next exercise after a minute expires. After completing 4 exercises, you will rest for 1 minute and write down your score for the round. Repeat this sequence a total of 3 times. The workout will last 15 minutes total.
Post number of total reps per round to comments.
Today's WOD consists of 3 rounds of the following:
As many reps as possible in 1 minute for each of the following exercises:
Kettle bell swings
Weighted sit-ups (use kettle bell or dumb bell as your weight)
Double-unders (scale: single-unders, but divide total by 3 if you are keeping score!)
Push-ups
Rest 1 minute
NOTE: Each 'round' lasts 5 minutes with a continuously running clock. Keep a running total of your reps and automatically rotate to the next exercise after a minute expires. After completing 4 exercises, you will rest for 1 minute and write down your score for the round. Repeat this sequence a total of 3 times. The workout will last 15 minutes total.
Post number of total reps per round to comments.
Tuesday, October 2, 2012
Wednesday 3 OCTOBER 2012
WOD
For time:
Run 200 meters (100 meters down and back)
25 x air squats
3 x pull-ups (scale = jumping or band assisted pull-ups)
20 x air squats
6 x pull-ups
15 x air squats
9 x pull-ups
10 x air squats
12 x pull-ups
Run 200 meters (100 meters down and back)
Post time to comments.
For time:
Run 200 meters (100 meters down and back)
25 x air squats
3 x pull-ups (scale = jumping or band assisted pull-ups)
20 x air squats
6 x pull-ups
15 x air squats
9 x pull-ups
10 x air squats
12 x pull-ups
Run 200 meters (100 meters down and back)
Post time to comments.
Sunday, September 30, 2012
Monday, 1 OCTOBER 2012
Fall is in the air - let's get together at 9 and enjoy the outdoors!
Check out this recent article about CrossFit: Benefits of CrossFit
Bring a pair of dumb bells for today's WOD.
5 rounds for time:
Run 1 x lap
12 x shoulder press
12 x weighted lunges (hold dumb bells in your hands; each step is a rep)
12 x mountain climbers (knee touches elbow = 1 rep)
Post time and weight of dumb bells to comments.
Check out this recent article about CrossFit: Benefits of CrossFit
Bring a pair of dumb bells for today's WOD.
5 rounds for time:
Run 1 x lap
12 x shoulder press
12 x weighted lunges (hold dumb bells in your hands; each step is a rep)
12 x mountain climbers (knee touches elbow = 1 rep)
Post time and weight of dumb bells to comments.
Thursday, September 27, 2012
Friday, 28 SEPTEMBER 2012
Happy Friday everyone! Bring your favorite weighted object and see you at 9.
5 rounds for time
15 x weighted sit-ups (holding weighted object on your chest, under your chin)
10 x front squats (holding weighted object on your chest, under your chin)
15 x weighted box step-ups (holding the weighted object however you'd like)
10 x hand release push-ups (scale = regular or knee push-ups)
Cash-out: After the WOD is complete rest a few minutes and then run one lap for time. Record your time and we will do it again in teh future as a point of comparison!!
5 rounds for time
15 x weighted sit-ups (holding weighted object on your chest, under your chin)
10 x front squats (holding weighted object on your chest, under your chin)
15 x weighted box step-ups (holding the weighted object however you'd like)
10 x hand release push-ups (scale = regular or knee push-ups)
Cash-out: After the WOD is complete rest a few minutes and then run one lap for time. Record your time and we will do it again in teh future as a point of comparison!!
Tuesday, September 25, 2012
Wednesday, 26 SEPTEMBER 2012
Today we will work on improving our endurance. Bring some water to help recharge between rounds.
AMRAP 25
Run 3 laps
Rest 4 minutes
Post number of rounds complete to comments.
AMRAP 25
Run 3 laps
Rest 4 minutes
Post number of rounds complete to comments.
Sunday, September 23, 2012
Monday, 24 SEPTEMBER 2012
Welcome back from the weekend! The weather is getting chilly, but the WODs will keep you warm on a cold morning! See you at 9!
Bring your jump rope and come on down for a good time.
AMRAP 18
12 x mountain climbers (1 rep per leg)
6 x dips
12 x lunges (1 rep per knee touch)
6 x pull-ups (scale: jumping or band-assisted)
24 x double-unders (3:1 single-unders or 1:1 tuck jumps)
Rest 1 minute
Post number of rounds complete to comments.
Bring your jump rope and come on down for a good time.
AMRAP 18
12 x mountain climbers (1 rep per leg)
6 x dips
12 x lunges (1 rep per knee touch)
6 x pull-ups (scale: jumping or band-assisted)
24 x double-unders (3:1 single-unders or 1:1 tuck jumps)
Rest 1 minute
Post number of rounds complete to comments.
Thursday, September 20, 2012
Friday, 21 SEPTEMBER 2012
Sorry for the late post! Here it is:
5 rounds for time
7 x box jumps (scale =step ups)
7 x shoulder press with dumb bells (scale = lighter weight or push press)
7 x push-up and row combo with dumb bells (scale = hand release push-ups w/o weight)
Run 200 meters (100 meters down, 100 meters back)
Check out the video of the push-up and row combo - push-up and row video
NOTE: for the shoulder press you stand straight up with hips and knees fully extended. Flex your stomach like you are going to take a punch to the gut and press the dumb bells directly overhead. If you scale to a push press, then this means you do a slight dip with your knees and hips and then stand up to give yourself a little momentum for the press overhead.
Post time and weight used to comments.
Also, several people asked about what the Black and Gold CrossFit t-shirts look like...so here it is! They are $20 each and we have sizes Small - XL. The shirts fit a bit tight and tend to shrink half a size after several washes. They are high quality CrossFit-style shirts and all proceeds support the cadets of B&G CF which is not an official USMA club sport and therefore has no funding or budget.
5 rounds for time
7 x box jumps (scale =step ups)
7 x shoulder press with dumb bells (scale = lighter weight or push press)
7 x push-up and row combo with dumb bells (scale = hand release push-ups w/o weight)
Run 200 meters (100 meters down, 100 meters back)
Check out the video of the push-up and row combo - push-up and row video
NOTE: for the shoulder press you stand straight up with hips and knees fully extended. Flex your stomach like you are going to take a punch to the gut and press the dumb bells directly overhead. If you scale to a push press, then this means you do a slight dip with your knees and hips and then stand up to give yourself a little momentum for the press overhead.
Post time and weight used to comments.
Also, several people asked about what the Black and Gold CrossFit t-shirts look like...so here it is! They are $20 each and we have sizes Small - XL. The shirts fit a bit tight and tend to shrink half a size after several washes. They are high quality CrossFit-style shirts and all proceeds support the cadets of B&G CF which is not an official USMA club sport and therefore has no funding or budget.
Tuesday, September 18, 2012
Wednesday, 19 SEPTEMBER 2012
Bring your favorite weighted object and your jump rope.
AMRAP 12
20 x double-unders (3:1 single under substitution or 1:1 tuck jumps)
10 x push-ups (scale: knee push-ups)
10 x front squats with weighted object of choice (scale: air squats)
Cash-out challenge - rest a few minutes after the WOD and then:
Dead hang from pull-up bar for time. - have someone time how long you can hang on the pull-up bar with arms extended before your feet touch the ground. Doing this a few times a week will help strengthen your grip and forearms, which will help with doing pull-ups!!
Post number of rounds complete, approximate weight of object, and time for cash-out challenge to comments.
AMRAP 12
20 x double-unders (3:1 single under substitution or 1:1 tuck jumps)
10 x push-ups (scale: knee push-ups)
10 x front squats with weighted object of choice (scale: air squats)
Cash-out challenge - rest a few minutes after the WOD and then:
Dead hang from pull-up bar for time. - have someone time how long you can hang on the pull-up bar with arms extended before your feet touch the ground. Doing this a few times a week will help strengthen your grip and forearms, which will help with doing pull-ups!!
Post number of rounds complete, approximate weight of object, and time for cash-out challenge to comments.
Sunday, September 16, 2012
Monday, 17 SEPTEMBER 2012
Welcome back from the weekend! Weather is amazing, so it should be a great day to workout!!
For time:
Run 2 laps
35 x sit-ups
15 x pull-ups (scale = jumping or band-assisted pull-ups)
35 x sit-ups
Run 2 laps
Post time to comments.
For time:
Run 2 laps
35 x sit-ups
15 x pull-ups (scale = jumping or band-assisted pull-ups)
35 x sit-ups
Run 2 laps
Post time to comments.
Thursday, September 13, 2012
Friday, 14 SEPTEMBER 2012
AMRAP 21
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back)
Rest 1 minute
Post number of rounds complete and weight of object to comments.
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back)
Rest 1 minute
Post number of rounds complete and weight of object to comments.
Tuesday, September 11, 2012
Wednesday, 12 SEPTEMBER 2012
4 rounds for time:
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups)
Run 1/2 lap
10 x burpees
10 x mountain climbers
Run 1/2 lap
Post time to comments.
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups)
Run 1/2 lap
10 x burpees
10 x mountain climbers
Run 1/2 lap
Post time to comments.
Sunday, September 9, 2012
Monday, 10 SEPTEMBER 2012
Hey Ladies, I hope you all had a great weekend!
Please bring your favorite weighted object and a jump rope!
Monday's WOD:
21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)
NOTE: You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.
Post time and weight used to comments.
Please bring your favorite weighted object and a jump rope!
Monday's WOD:
21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)
NOTE: You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.
Post time and weight used to comments.
Thursday, September 6, 2012
Friday, 7 SEPTEMBER 2012
Today we will do a benchmark WOD from CrossFit. The benchmark WODs were created in order to have a group of standardized workouts that could be used to compare yourself to other athletes throughout the world. CrossFit affiliates typically do the benchmark WODs once or twice a year so that folks can check their progress.
'HELEN'
3 rounds for time
Run 400 meters (1 lap at Dragon Park)
21 x kettlebell swings (prescribed weight for ladies is 35 lbs, but use whatever weight you are comfortable using)
12 x pull-ups (scale = jumping or band-assisted pull-ups)
Check out a demo video from CrossFit
Post time and weight used to comments - we will redo in the winter to check your progress!!
'HELEN'
3 rounds for time
Run 400 meters (1 lap at Dragon Park)
21 x kettlebell swings (prescribed weight for ladies is 35 lbs, but use whatever weight you are comfortable using)
12 x pull-ups (scale = jumping or band-assisted pull-ups)
Check out a demo video from CrossFit
Post time and weight used to comments - we will redo in the winter to check your progress!!
Tuesday, September 4, 2012
Wednesday, 5 September 2012
Today's WOD will focus on building more cardiovascular endurance to improve running performance.
AMRAP 20
Run 1/4 lap
Rest equal amount of time it takes you to run 1/4 lap
Run 1/2 lap
Rest equal amount of time it takes you to run 1/2 lap
Run 1 lap
Rest equal amount of time it takes you to run 1 lap
After the AMRAP is done, rest a few minutes and then do the cash-out challenge.
Cash-out: 50 sit-ups for time
Post number of rounds and partial rounds complete and time for Cash-out to comments.
AMRAP 20
Run 1/4 lap
Rest equal amount of time it takes you to run 1/4 lap
Run 1/2 lap
Rest equal amount of time it takes you to run 1/2 lap
Run 1 lap
Rest equal amount of time it takes you to run 1 lap
After the AMRAP is done, rest a few minutes and then do the cash-out challenge.
Cash-out: 50 sit-ups for time
Post number of rounds and partial rounds complete and time for Cash-out to comments.
Sunday, September 2, 2012
Monday, 3 September 2012
I hope everyone is having a GREAT Labor Day weekend! For those of you who are in town, we will be meeting up at 9 at Dragon Park for another fun one! Even if you are out of town, you should be able to do these workouts anywhere.
There will be two short WODs today:
WOD #1
Modified Tabata Knee Push-ups and Squats
A typical 'Tabata' style workout includes 8 x 30 second rounds of various exercises. Typically you do 20 seconds of work (i.e. the exercise) and 10 seconds of rest. You repeat this sequence 8 times (4 minutes total) and your 'score' is the lowest number of reps completed in any of the 8 rounds. After all 8 rounds are complete, you then do the same thing with the next exercise.
Today we will do a modified Tabata which will be 8 x 30 second rounds of two exercises - Knee Push-ups and Air Squats. Instead of 20/10 ratio, we will do 15 seconds work followed by 15 seconds of rest. The first 8 rounds will be knee push-ups and then the next 8 rounds will be air squats.
Record your score for each round to see how you did. We will redo this one again in a few months and you can check your progress.
Rest a bit and then knock out the second WOD.
WOD #2
5 Rounds for time
12 x box jumps (scale = step-ups)
100 meter shuttle run (50 meters down and back)
20 x sit-ups
Post Tabata score and time for WOD #2 to comments.
There will be two short WODs today:
WOD #1
Modified Tabata Knee Push-ups and Squats
A typical 'Tabata' style workout includes 8 x 30 second rounds of various exercises. Typically you do 20 seconds of work (i.e. the exercise) and 10 seconds of rest. You repeat this sequence 8 times (4 minutes total) and your 'score' is the lowest number of reps completed in any of the 8 rounds. After all 8 rounds are complete, you then do the same thing with the next exercise.
Today we will do a modified Tabata which will be 8 x 30 second rounds of two exercises - Knee Push-ups and Air Squats. Instead of 20/10 ratio, we will do 15 seconds work followed by 15 seconds of rest. The first 8 rounds will be knee push-ups and then the next 8 rounds will be air squats.
Record your score for each round to see how you did. We will redo this one again in a few months and you can check your progress.
Rest a bit and then knock out the second WOD.
WOD #2
5 Rounds for time
12 x box jumps (scale = step-ups)
100 meter shuttle run (50 meters down and back)
20 x sit-ups
Post Tabata score and time for WOD #2 to comments.
Thursday, August 30, 2012
Friday, 31 AUGUST 2012
It's Friday, come on down and finish off the week in style!!
5 rounds for time
12 x Front squat (weighted object of your choice!!!)
15 x Weighted sit-ups
Bear crawl 50 meters (in the grass parallel to the track)
Run remainder of the lap (lap - 50 meters from the bear crawl)
Post time to comments.
5 rounds for time
12 x Front squat (weighted object of your choice!!!)
15 x Weighted sit-ups
Bear crawl 50 meters (in the grass parallel to the track)
Run remainder of the lap (lap - 50 meters from the bear crawl)
Post time to comments.
Tuesday, August 28, 2012
Wednesday, 29 AUGUST 2012
Several ladies will be doing the WOD on Thursday morning at 9 because of PWOC on Wednesday morning. If you are doing it on Wednesday, have fun and let us know how it went!!
6 Rounds for Time
Run 1 lap
6 x pull-ups (scale = jumping or band assisted pull-ups)
12 x lunges (each step is one rep)
24 x double-unders (3:1 sub for single unders or 1:1 tuck jumps)
Post time to comments.
6 Rounds for Time
Run 1 lap
6 x pull-ups (scale = jumping or band assisted pull-ups)
12 x lunges (each step is one rep)
24 x double-unders (3:1 sub for single unders or 1:1 tuck jumps)
Post time to comments.
Sunday, August 26, 2012
Monday, 27 AUGUST 2012
Hey ladies, I hope you had a nice and relaxing weekend!
Today we will revisit a workout we did just over a month ago to measure your progress. I hope you've been recording your results so you can see if you've improved.
AMRAP 15
12 x kettlebell swings (please bring a weighted object - dumb bell, kettlebell, etc. - approx. 5 - 25 lbs.)
12 x box jumps (scale = step-ups)
12 x sit-ups
Check out a good kettlebell swing video from CrossFit
Compare your results to 23 JULY 2012
Today we will revisit a workout we did just over a month ago to measure your progress. I hope you've been recording your results so you can see if you've improved.
AMRAP 15
12 x kettlebell swings (please bring a weighted object - dumb bell, kettlebell, etc. - approx. 5 - 25 lbs.)
12 x box jumps (scale = step-ups)
12 x sit-ups
Check out a good kettlebell swing video from CrossFit
Compare your results to 23 JULY 2012
Thursday, August 23, 2012
Friday, 24 AUGUST 2012
Bring your favorite weighted object and come on down!
5 Rounds for Time
15 x push-ups (scale = knee push-ups)
20 x weighted sit-ups
15 x front squat (with weighted object; scale = air squats)
Run 200 meter shuttle run (100 meters down and back)
5 Rounds for Time
15 x push-ups (scale = knee push-ups)
20 x weighted sit-ups
15 x front squat (with weighted object; scale = air squats)
Run 200 meter shuttle run (100 meters down and back)
Tuesday, August 21, 2012
Wednesday, 22 AUGUST 2012
Bring your jump ropes and come on down for a fun one! See you at 9!
AMRAP 21
8 x pull-ups (scale = ring rows, band-assisted or jumping pull-ups)
22 x air squats (here is a good instructional video on the air squat)
34 x double-unders (3 for 1 single unders or 1 for 1 explosive jumps)
Keep track of the number of rounds and partial rounds complete.
AMRAP 21
8 x pull-ups (scale = ring rows, band-assisted or jumping pull-ups)
22 x air squats (here is a good instructional video on the air squat)
34 x double-unders (3 for 1 single unders or 1 for 1 explosive jumps)
Keep track of the number of rounds and partial rounds complete.
Monday, August 20, 2012
PWOC make-up WOD on Thursday
As many of you know starting tomorrow PWOC (Protestant Women of the Chapel) sign-ups occur and then PWOC classes are held every Wednesday starting at 9. This obviously conflicts with Dragon Park Group Fitness scheduling. In an effort to minimize impact on the group, we will continue to post workouts for Monday, Wednesday, and Friday and we will use Thursday as the make-up day for those who miss on Wednesday for PWOC. So, for the PWOC ladies we will be doing Monday, Thursday, and Friday workouts at Dragon Park, everyone else will be M, W, and F.
Sunday, August 19, 2012
Monday, 20 AUGUST 2012
Welcome to the new blog site!!!! I figured this would be a more efficient way to distribute the work out, I hope you like it! Feel free to send the link to friends - just because you're not at Dragon Park, doesn't mean you can't do our workouts!!
WOD - Running Ladder
Run 1 x lap
Rest 1 minute
Run 2 x laps
Rest 2 minutes
Run 3 x laps
Rest 3 minutes
Run 2 x laps
Rest 2 minutes
Run 1 x lap
Time stops once you complete the last lap.
Keep track of your total time so that when we do it again in the future, you can track your progress and see how much you've improved!!
WOD - Running Ladder
Run 1 x lap
Rest 1 minute
Run 2 x laps
Rest 2 minutes
Run 3 x laps
Rest 3 minutes
Run 2 x laps
Rest 2 minutes
Run 1 x lap
Time stops once you complete the last lap.
Keep track of your total time so that when we do it again in the future, you can track your progress and see how much you've improved!!
Welcome to the new blog site!!
Welcome to Dragon Park Group Fitness!
I'm in search of a great image to put on the blog...right now it's just a generic set of kettlebells I found on the internet. If you have any great images of Dragon Park (especially with people working out), then please post them on the Facebook page. Thanks!
I'm in search of a great image to put on the blog...right now it's just a generic set of kettlebells I found on the internet. If you have any great images of Dragon Park (especially with people working out), then please post them on the Facebook page. Thanks!
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