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

31 August 2010

WOD - Wednesday, 1 September 2010

Location - Field House

"Helen"

Three rounds for time:
Run 1 lap
21 - Kettlebell swings
12 - Pull-ups

http://www.crossfit.com/mt-archive2/002374.html

30 August 2010

Mondays Workout!

Every minute on the minute for 15 minutes perform:
3 Burpees
3 Thrusters
3 Burpees

It was a good one!!!!!!
Senior Farlee

Workout locations for this week!

Monday: Cadet Weight Room
Wednesday: Field House
Friday: Eagles Peak, just playing, Cadet West Gym

Workouts to follow! If you have a good workout, email it to me and I will send it out.

23 August 2010

Dennison's Domination

WOD for Monday 23 Aug 2010


West Gym-10 min Weight Room-10 min
-15 pull ups -20 squat thrusters
-30 Iron abs -10 (each direction) hip-to-hip
-25 incline pushups -20 weighted flutter kicks
-10(each leg) lunge jumps -30 Russian twists
-Bear Crawl -Tunnel Run


Finisher
-max pull ups + 5 assisted
-50 crunches
-15 squat jumps

Hill Sprints

WOD for Friday 20 August 2010

1 hill sprint
5 burpees
10 situps
2 hill sprints
10 burpees
15 situps
3 hill sprint
15 burpees
20 situps
4 hill sprint
20 burpees
25 situps

17 August 2010

USAFA WOD - Wednesday, 18 August 2010

USAFA CrossFit for Wednesday, 18 Aug 10 will be “Murph”.

http://www.crossfit.com/mt-archive2/001129.html

It will be scaled for those considered beginners, intermediate and advanced.

16 August 2010

Monday, 16 Aug

KAREN with a twist

In teams of 2:
150 wall balls as a team
150 burpees as a team

then sprint the hallway till the time cap

15 min time cap

02 August 2010

Workout for Thursday!

“Modified Fight Gone Bad!"
Three rounds of:
Weighted Wall Ball Shots 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Crunches (reps)
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.

Senior Farlee