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.

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.

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!

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.

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!

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.

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!

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:

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.

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.

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.

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!!!!!!!

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!!!!!