LYNNE (+)
5 rounds of:
Bench Press (BW) (max reps)
Pull-ups (max reps)
Back Squat (BW) (max reps)
2 min rest between rounds
Post reps to comments.
Tuesday WOD
For load:
Deadlift
3 x 3 x 3 x 3 x 3 reps.
Post load to comments.
Also, MAJ Maxwell is looking to make a T-shirt order. Need you to post to comments or send him an email if you are going to want a shirt. We will have the final design shortly but I think they are going to be pretty sweet.
Deadlift
3 x 3 x 3 x 3 x 3 reps.
Post load to comments.
Also, MAJ Maxwell is looking to make a T-shirt order. Need you to post to comments or send him an email if you are going to want a shirt. We will have the final design shortly but I think they are going to be pretty sweet.
Monday WOD
Meet in front of Arvin.
Run 5k
Route:
Run out to Lee gate through MWR/Subway parking lot. On the way back cut up past the Five Star toward Delafield Pond go past the Jewish Chapel and finish back at the parking lot.
Run 5k
Route:
Run out to Lee gate through MWR/Subway parking lot. On the way back cut up past the Five Star toward Delafield Pond go past the Jewish Chapel and finish back at the parking lot.
Friday WOD
For time:
400m walking lunge
then,
10-9-8-7-6-5-4-3-2-1 reps of:
Body weight bench press
Pull ups
Post time to comments.
400m walking lunge
then,
10-9-8-7-6-5-4-3-2-1 reps of:
Body weight bench press
Pull ups
Post time to comments.
Thursday WOD
Meet at track:
6 rounds:
400m run
Time each round individually, slowest time is your score.
Rest 3 minutes between rounds.
Post time to comments.
6 rounds:
400m run
Time each round individually, slowest time is your score.
Rest 3 minutes between rounds.
Post time to comments.
Wednesday WOD
As many rounds in 20 minutes of:
15 x 45lb overhead squats
10 x knees to elbows
5 x handstand push ups
Post number of rounds to comments.
15 x 45lb overhead squats
10 x knees to elbows
5 x handstand push ups
Post number of rounds to comments.
Saturday Rest
Rest your quads and hamstrings for Pete's sake!!!
Don't forget the Combined Arms Tailgate today!!!
Don't forget the Combined Arms Tailgate today!!!
Tuesday WOD
Josh
For time:
21 x 95lb overhead squats
42 x pull ups
15 x 95lb overhead squats
30 x pull ups
9 x 95lb overhead squats
18 x pull ups
For time:
21 x 95lb overhead squats
42 x pull ups
15 x 95lb overhead squats
30 x pull ups
9 x 95lb overhead squats
18 x pull ups
Monday WOD
Tabata Something Else
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull ups
Push ups
Sit ups
Squats
Score by total number of reps
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull ups
Push ups
Sit ups
Squats
Score by total number of reps
Friday WOD
For time:
1000m row
followed by
21-15-9
135lb front squat
barbell good mornings
More on T-shirt order: We are taking suggestions on what sort of saying we would want on the back. The front will be a big CFWP logo on a black shirt. Remember, if we do this right, we will be able to sell these things and get some money to buy more equipment. So having the right saying could make all the difference. Here are a couple of suggestions. I like them both but if you have a new or different on please send it in. We can have a nice online vote to determine what we like best. Here at CrossFit West Point we are equal opportunity so, majority wins. Two suggested so far are:
"Beating Navy one WOD at a time"
"Forging Warrior Athletes"
Post suggestions or preferences to comments.
1000m row
followed by
21-15-9
135lb front squat
barbell good mornings
More on T-shirt order: We are taking suggestions on what sort of saying we would want on the back. The front will be a big CFWP logo on a black shirt. Remember, if we do this right, we will be able to sell these things and get some money to buy more equipment. So having the right saying could make all the difference. Here are a couple of suggestions. I like them both but if you have a new or different on please send it in. We can have a nice online vote to determine what we like best. Here at CrossFit West Point we are equal opportunity so, majority wins. Two suggested so far are:
"Beating Navy one WOD at a time"
"Forging Warrior Athletes"
Post suggestions or preferences to comments.
Thursday WOD
Snatch
1-1-1-1-1
T-Shirt Order!!!
To all those interested in T-shirts, we are looking at ordering some shortly. We need to get an interest on how many we should get. Check with your buddies. I'll put a link up to the proposed design shortly. Email me if interested so I can get a feel.
1-1-1-1-1
T-Shirt Order!!!
To all those interested in T-shirts, we are looking at ordering some shortly. We need to get an interest on how many we should get. Check with your buddies. I'll put a link up to the proposed design shortly. Email me if interested so I can get a feel.
Wednesday WOD
Meet at track
Helen
3 rounds for time:
400m run
21 x kettle bell swing (55lb)
12 x ring pull ups
Helen
3 rounds for time:
400m run
21 x kettle bell swing (55lb)
12 x ring pull ups
Monday WOD
Tabata Bottom to Bottom
8 sets of 20 sec of work and 10 seconds of rest for a total of 4 minutes work. Rest is in the bottom of the squat position. Score is lowest number of reps completed in any given round.
8 sets of 20 sec of work and 10 seconds of rest for a total of 4 minutes work. Rest is in the bottom of the squat position. Score is lowest number of reps completed in any given round.
Wednesday WOD
Nate
As many rounds as possible in 20 min of:
2 x muscle ups (sub = 2 x ring pull ups and 2 x ring dips)
4 x hand stand push ups
8 x 70 lb dumb bell swing
Bring rings if you have them.
As many rounds as possible in 20 min of:
2 x muscle ups (sub = 2 x ring pull ups and 2 x ring dips)
4 x hand stand push ups
8 x 70 lb dumb bell swing
Bring rings if you have them.
Tuesday WOD
For Time:
100 Burpees
After some requests, I am moving post times for the next day's workout to 1900. This way everyone has enough time to prep for the following day. If you have issues use the comments tab.
100 Burpees
After some requests, I am moving post times for the next day's workout to 1900. This way everyone has enough time to prep for the following day. If you have issues use the comments tab.
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