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!
Tuesday, October 30, 2012
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.
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