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.

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

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

Crossfit Workouts

If you are looking for good workouts? Start at the main page , click on the archives that are located top right of the page.
Good luck!
www.crossfit.com

Get up for the start of the AC year!!!!!

Major Bell and TSgt Dinolfo are going to pick up the slack with Major Garrett and Major Hoyman chosing the high road and leaving us! Go to http://www.crossfit.com/
and start voting for our first workout!!!!!
Senior Farlee "G4S"

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

Went fishing for summer.....

MSgt Farlee will be gearing up the site come AUG....Falcon CrossFit will be better than ever now that Majors Hoyman and Garrett have gotten out of the way!

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

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

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!!