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

14 February 2012


Warm-up (not meant to be fast)
5x Hand stand push-ups (use band if necessary)
250m Row
10 x dive bomber pushups
15 x hollow Rocks
20 x air squats (slow, focus on hip mobility)

5 min of Active mobility (increase mobility in shoulder/hip/wrist/foot mobility)<--- CRUCIAL

5 x 5 Weighted Pull-up

Open WOD 11.5
20 min AMRAP
  • 5 Power Clean (145#/100# GC)
  • 10 Toes To Bar (Feet must pass behind bar at bottom and touch bar at top)
  • 15 Wall Balls (20#/14# over 10ft target)


"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."
Steve Prefontaine

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