Friday: Cadet Weight Room, We are doing Fran!!!!

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Friday WOD

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Senior Farlee

Terrible 10's

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Friday, 3 Sep Workout, West Gym

5 RFT
50 box Jumps
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Senior Farlee

WOD - Wednesday, 1 September 2010

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

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.

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.