Cleans for weight:
5-4-3-2-1-1-1
Thursday WOD
Meet at Arvin 0530, 3rd floor weight room.
For time:
75 x push ups
50 x 95 lb sumo dead lift high pull
50 x ring dips
30 x 45 lb weighted pull ups
25 x hand stand push ups
For time:
75 x push ups
50 x 95 lb sumo dead lift high pull
50 x ring dips
30 x 45 lb weighted pull ups
25 x hand stand push ups
Wednesday WOD
Meet at Arvin, 3rd floor weight room.
As many rounds in 20 min of:
15 x 95 lb clean and jerk
Gym loop
As many rounds in 20 min of:
15 x 95 lb clean and jerk
Gym loop
Tuesday WOD
Meet 0530 at South Dock
Cindy
As many rounds in 20 min of:
5 x pull ups
10 x push ups
15 x squats
Cindy
As many rounds in 20 min of:
5 x pull ups
10 x push ups
15 x squats
Monday WOD
0530 Arvin, 3rd Floor weight room
Diane
21-15-9 reps of:
225 Deadlift
Handstand push ups
I will be using the hopper deck for September's workouts (www.thehopperdeck.com). I will pull them and publish them on auto post next week for the whole month. Anyone who wants to adjust the time of post let me know. Trying to keep it late/early so that you can't conveniently decide to sleep in. With a 1AM post at least you have to wake up and make a conscious decision to skip. Remember, every time you miss a WOD, God kills a kitten.
Diane
21-15-9 reps of:
225 Deadlift
Handstand push ups
I will be using the hopper deck for September's workouts (www.thehopperdeck.com). I will pull them and publish them on auto post next week for the whole month. Anyone who wants to adjust the time of post let me know. Trying to keep it late/early so that you can't conveniently decide to sleep in. With a 1AM post at least you have to wake up and make a conscious decision to skip. Remember, every time you miss a WOD, God kills a kitten.
Sunday, Rest Day
Obviously, today was a rest day...if you worked out, good on you. Tomorrow starts a new week of posts. See you at the gym.
Saturday, Rest Day
Today we will rest. If you missed a WOD this week, now is the time to make it up.
Friday WOD
Meet at Arvin 0530 3rd floor weight room.
For Time:
50 x Box Jump Burpees (12-20 inch box)
For Time:
50 x Box Jump Burpees (12-20 inch box)
Thursday WOD
Meet at Arvin 0530, 3rd Floor Weight Room
Complete as many rounds in 20 min of:
10 x 65 lb Thrusters
10 x Pull ups
Complete as many rounds in 20 min of:
10 x 65 lb Thrusters
10 x Pull ups
Wednesday WOD
95 Pound Suck
For time, 21-18-15-12-9 reps of:
95 lb Dead Lift
95 lb Hang Power Clean
95 lb Front Squat
95 lb Push Jerk
For time, 21-18-15-12-9 reps of:
95 lb Dead Lift
95 lb Hang Power Clean
95 lb Front Squat
95 lb Push Jerk
First Post
Tomorrow begins the first day of posting. I will run this blog until we get an actual webpage. Nothing on here will be new to those who already have the calendar but as we get bigger we will rely on this more and more.
We are still on a 5 day on 2 day off model. We will begin to publish a workout for Saturday for those who want to take a day off mid week. No posts on Sunday except for possible discussions, pics or whatever else you guys want.
MTF.
3, 2, 1, Go...CrossFit West Point is moving forward.
DB
We are still on a 5 day on 2 day off model. We will begin to publish a workout for Saturday for those who want to take a day off mid week. No posts on Sunday except for possible discussions, pics or whatever else you guys want.
MTF.
3, 2, 1, Go...CrossFit West Point is moving forward.
DB
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