WOD 2/26/10
"The Air Force WOD"
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead squats
20 Front squats
~For every minute on the minute you have to perform 4 burpees.
RX'd weight for elite men is 95. Elite women is 65 Lbs. Scale accordingly.
Warm up with some barbell movements- Push Jerks and OH Squats for triples.
You will start on the Thrusters and move down the line. When 1 Minute comes up, regardless of where you are in the barbell movement, you will rack the bar and do 4 burpees. Then pick up your bar again and keep going until you hit 20. Then and only then can you move onto the next exercise.
Brian B - Pulling 335 Lbs on the box. It's not as easy as it looks....
Comments
Boys...its time to start packing on the lbs....Weight=Power!
Don't let me down!!!"
I have a goal...and I won't stop until I achieve that goal...GRRRRRRR!!!
All men will deadlift over 400lbs...
All ladies will deadlift over 250lbs...
It's a dream I have...so don't break my heart people!!!"
Leave a comment
Only registered users of this Web site are allowed to post comments.
Becoming a member of this Web site is FREE however! Start your new account here.
Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
Members:
WOD Search
Buddy- If you can manage to squeeze into your 1981 cub scout vest I will gladly accept your aid, that is of course if youre not helping any old ladies cross the street." Posted in WOD 7/30/10
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10