Black and Gold Crossfit is on hiatus for the summer as we all engage in various military training and professional development activities. Enjoy the experiences you have, check out local boxes and come back ready for more during Reorgy Week!

Thursday, 29 May

Welcome to the Army 2LT Erin Mauldin, 2LT Louis Tobergte and 2LT Jessica Niemiec!

WOD:

AMRAP 12

10 Supermans
15 dumb bell bench press
20 weighted sit-ups
15 dumb bell push press
10 leg-raises

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Wednesday, 28 May - GRADUATION DAY!

Congratulations to the Firsties on their graduation! See you guys out there!

WOD: AMRAP 14 (In honor of the Class of 2014)

60 second plank hold
50 jumping jacks
40 sit-ups
30 air squats
20 push-ups
10 handstand kickups

Tuesday, 27 May

Location: Either 3rd floor weight room or Powerlifting room. No group meeting time.

WOD: "Diane"

21-15-9 reps, for time

Deadlift (225 lbs/155 lbs)
Handstand Push-ups

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Monday, 26 May

Location: Start at the corner of the Comm's house.

WOD: Lee Gate Run

Every 4:00 you will stop and complete exercises as follows:

4:00 - 10 push ups
8:00 - 10 sit ups
12:00 - 10 air squats
16:00 - 20 push ups
20:00 - 20 sit ups
24:00 - 20 air squats
28:00 30 push ups
....
 Get it? Motivation to run faster!

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Friday, 23 May

Location: No 0530 meeting, but get it in when you can!

WOD: "Fight gone bad"
 3 RFT
Wall ball shots
Kettle bell swings
Box jumps
Dumbbell push press
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, 22 May

Location: Meet at 0530 in the '62 Room. Or whenever you can get it in.

WOD:

Mobility Thursday

After yesterday, you need to loosen up everything!

Row 500-1k easy to get the blood moving

Then find a foam roller and/or a lacrosse ball and roll out everything.

Find a couple of movements from Mobility WOD (http://www.mobilitywod.com/episodes/)
and do them, one of them must be the "couch stretch" (http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/)

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