Home of the United States Air Force Academy CrossFit Team & Club

20 May 2010

20 MAY Falcon CrossFit 2010 FINALE!!

KELVA:

5 Rounds for time:
400m with 25# plate
400m
20 ea 65# thrusters
20 ea box jumps
20 ea pull ups

05 May 2010

Loopy Lou, 6 MAY

In the Field House!!

5 Rounds for Time:
15 ankles to bar
Sprint to first stairwell, up and down
20 meter burpee broad jumps
Sprint to 2nd stairwell up and down
5 inverted burpees

Finish with a full lap

03 May 2010

3 MAY...D-DAY (a T. Nash adaptation)

D-DAY (adapted from Tony Nash, USMA 2010)For time. Partner up---totals are for partner team, can work at the same time (doesn’t have to be the same exercise):
120 x Pull ups-varied grips (partner assist as necessary, 1 muscle up = 5 pull ups; 1 rope climb = 5 pull ups)
200 x Push ups
200 x Sit ups
200 x Box jumps
100 x Burpees
100 x Squats
30 x Handstand push ups (sub with handstand hold 30 sec = 5 reps)
10 x Full length of Center Gym Sprints (1 = down-forward sprint, back backpeddle)
Finisher: 4 x Buddy drag length of Center Gym (1 = down full length)

Post your time!!