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
Home of the United States Air Force Academy CrossFit Team & Club
31 August 2010
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
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.
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
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
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.
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
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
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
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