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

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