Reminder: There are no scheduled classes due to various summer detail schedules. Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with some other CrossFitters to workout together.
Strength Work: Back Squat: 3-3-3-1-1-1
Start with an empty bar or very light weight to warm-up and work on form/technique. Slowly start adding weight, eventually working up to your 1RM. Once you get to a weight where a set of 3 is challenging for you, count that as set #1.
WOD: 12-9-6-3:
- Power Cleans (185#/135#)
- Rings Dips
Recommended Warm-Up:
3 Rounds of:
- 5 Toes to Bar
- 7 Overhead Squats with PVC Pipe
- 9 Hand-Release Push-Ups
Wednesday, 19 June 2013
Reminder: There are no scheduled classes due to the various summer detail schedules. Feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with other CrossFitters to workout together.
WOD: 21-15-9
- Burpee Tuck Jumps (at the end of each burpee, do a tuck jump instead of just jumping straight into the air like you would do with a normal burpee - see picture above)
- Pull-Ups
- Sit-Ups
Recommended Warm-Up:
5 Rounds (Relay Style if you have workout partners; if not, rest 30-60 seconds in between each set)
- 10 Push-Ups
- Sprint 50m
- 15 Air Squats
- Sprint back to start line (50m)
**If you have a partner or multiple people in your group, the 2nd person starts their push-ups as soon as the 1st person completes the squats and starts to run back to the start line.
Tuesday, 18 June 2013
Announcement: Reminder that there are no scheduled classes due to summer detail schedules. Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to get in touch with other CrossFitters to workout together.
Strength Work: Power Snatch: 5-5-5-3-3-3
Start with an empty bar or very light weight to warm-up and practice form/technique. Slowly start adding weight to eventually find your max weight for 3 repetitions. Once you get to a weight where a set of 5 is challenging for you, count that as set #1.
WOD: 3 Rounds for Time of:
- 10 Renegade Rows with Push-Up (35#/20#)
***3 count: Push-Up/Row Left Arm with DB/Row Right Arm with DB
http://www.youtube.com/watch?v=tL4Ygzz20gk
- 15 Kettlebell Swings (53#/35#)
- Run 400m
Recommended Warm-Up:
3 Rounds of:
- 3 repetitions of the Bear Complex Sequence with a PVC pipe or empty bar (very light weight)
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press (from the back squat rack position)
- 20 Walking Lunges
Strength Work: Power Snatch: 5-5-5-3-3-3
Start with an empty bar or very light weight to warm-up and practice form/technique. Slowly start adding weight to eventually find your max weight for 3 repetitions. Once you get to a weight where a set of 5 is challenging for you, count that as set #1.
WOD: 3 Rounds for Time of:
- 10 Renegade Rows with Push-Up (35#/20#)
***3 count: Push-Up/Row Left Arm with DB/Row Right Arm with DB
http://www.youtube.com/watch?v=tL4Ygzz20gk
- 15 Kettlebell Swings (53#/35#)
- Run 400m
Recommended Warm-Up:
3 Rounds of:
- 3 repetitions of the Bear Complex Sequence with a PVC pipe or empty bar (very light weight)
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press (from the back squat rack position)
- 20 Walking Lunges
Monday, 17 June 2013
Announcement: Effective immediately, there will NOT be any organized class sessions due to summer detail schedules. The WODs will continue to be posted so you can do the workouts on your own or in small groups. If you are new to West Point, WELCOME!!! Please send me an email at: blackandgoldcrossfit@gmail.com so I can add you to our email distro list and keep you updated on any special events or get-togethers. We are always looking for more Level 1 certified instructors to help lead workout sessions, so if you are Level 1 certified, please email me.
WOD: 3 Rounds for Time of:
- 20 Overhead Squats (95#/65#)
- 10 Burpee Box Jumps
- 5 Handstand Push-Ups
Recommended Warm-Up:
- Run 800m
- Skill Work: Strict Dips (use rings, if available) and Strict Pull-Ups
WOD: 3 Rounds for Time of:
- 20 Overhead Squats (95#/65#)
- 10 Burpee Box Jumps
- 5 Handstand Push-Ups
Recommended Warm-Up:
- Run 800m
- Skill Work: Strict Dips (use rings, if available) and Strict Pull-Ups
Friday, 14 June 2013
Announcement: We will meet in front of Arvin at 0530 for the warm-up. Stay tuned to the blog for information on class schedule changes starting next week, Monday, 17 June 2013. If anyone is able to lead the 0530 session, please email me at blackandgoldcrossfit@gmail.com. Starting next Monday, I will lead a class at 0800 for the majority of the summer due to my work schedule during Beast. If anyone else is interested in leading a class or if you want to invite others to join you for your workouts at a different time of day, please let me know so I can post all of the possible options on the blog.
Strength Work: Bench Press: 5-5-3-3-1-1
Start with a light weight (just a bar) to work on form and technique. Slowly start to add weight and conduct warm-up sets of 5. Once you get to a weight that is challenging for a set of 5, count this as set #1. Continue to add weight, as appropriate, until you work up to your 1 RM. Ensure you have a SPOTTER!
WOD: 5 Rounds for Time of:
- 10 Deadlifts (bodyweight)
- 10 Burpees
- 10 Front Squats (70% of bodyweight)
- 10 Pull-Ups
Recommended Warm-Up:
- Run 800m
Strength Work: Bench Press: 5-5-3-3-1-1
Start with a light weight (just a bar) to work on form and technique. Slowly start to add weight and conduct warm-up sets of 5. Once you get to a weight that is challenging for a set of 5, count this as set #1. Continue to add weight, as appropriate, until you work up to your 1 RM. Ensure you have a SPOTTER!
WOD: 5 Rounds for Time of:
- 10 Deadlifts (bodyweight)
- 10 Burpees
- 10 Front Squats (70% of bodyweight)
- 10 Pull-Ups
Recommended Warm-Up:
- Run 800m
Thursday, 13 June 2013
Announcement: We will meet in the 62 Room of Arvin at 0530.
WOD: 5 Rounds for Time of:
- Run 200m
- 20 Wall Ball Squats (20# / 14#)
- 30 Sit-Ups
Recommended Warm-Up:
3 Rounds for Time of:
- 9 Knees to Elbows
- 12 Air Squats (facing wall, trying to get toes as close to wall as possible to work on flexibility)
- 15 Push-Ups
WOD: 5 Rounds for Time of:
- Run 200m
- 20 Wall Ball Squats (20# / 14#)
- 30 Sit-Ups
Recommended Warm-Up:
3 Rounds for Time of:
- 9 Knees to Elbows
- 12 Air Squats (facing wall, trying to get toes as close to wall as possible to work on flexibility)
- 15 Push-Ups
Wednesday, 12 June 2013
Announcement: We will meet in the Arvin 3rd Floor Weight Room at 0530.
Strength Work: Overhead Squats: 3-3-3-1-1-1
Start with a light weight (just a bar or PVC pipe) to focus on form and technique and then slowly start adding weight. Once you get to a weight where a set of 3 is challenging for you, count that as set #1. Continue to add weight, as appropriate, in order to find your 1 RM.
WOD: 3 Rounds for Time:
- 21 Kettlebell Swings (53#/35#) - use Dumbbells if KBs are not available
- 21 Sumo Deadlift High Pulls (95#/65#)
- 21 Push Press (95#/65#)
Recommended Warm-Up:
- Spend 5 minutes on Mobility drills / Dynamic Stretching
- Skill work - Pistols. Work on 1-legged Pistol progressions (hold onto a machine or pole if needed to help you keep your balance, focusing on FULL RANGE OF MOTION)
Strength Work: Overhead Squats: 3-3-3-1-1-1
Start with a light weight (just a bar or PVC pipe) to focus on form and technique and then slowly start adding weight. Once you get to a weight where a set of 3 is challenging for you, count that as set #1. Continue to add weight, as appropriate, in order to find your 1 RM.
WOD: 3 Rounds for Time:
- 21 Kettlebell Swings (53#/35#) - use Dumbbells if KBs are not available
- 21 Sumo Deadlift High Pulls (95#/65#)
- 21 Push Press (95#/65#)
Recommended Warm-Up:
- Spend 5 minutes on Mobility drills / Dynamic Stretching
- Skill work - Pistols. Work on 1-legged Pistol progressions (hold onto a machine or pole if needed to help you keep your balance, focusing on FULL RANGE OF MOTION)
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