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

31 August 2010

WOD - Wednesday, 1 September 2010

Location - Field House


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


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

-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”.


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