Home of the United States Air Force Academy CrossFit Team & Club

25 October 2010

WOD - 26 Oct 2010

Location – Cadet Gym Basement (Racquetball Courts Across from CrossFit Room)

6 Rounds for Time
Bear Crawl (2 lengths of the court) - http://www.youtube.com/watch?v=ORUVgqJLHEU
25 Pushups
Broad Jump (2 lengths of the court) - http://www.youtube.com/watch?v=PCNSlhIQ0rA
20 KB Swings 53/36 - http://www.youtube.com/watch?v=rJqPgV681Hg

Do three Burpees after every five broad jumps.

19 October 2010

Thursday, October 21 - WOD

For time:
1000 meter run
50 push-ups
1000 meter run
50 sit-ups
1000 meter run
50 body squats

18 October 2010

Tuesday, October 19 - Tabata This!

Tomorrow’s workout is as follows:

"Tabata This!"
Tabata Row (Sub With Run)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

We will split into groups and start at different stations to accommodate pull-up bars.



14 September 2010

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

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

09 September 2010

Friday WOD

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

Senior Farlee

07 September 2010

Terrible 10's

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

02 September 2010

Friday, 3 Sep Workout, West Gym

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

Senior Farlee

31 August 2010

WOD - Wednesday, 1 September 2010

Location - Field House


Three rounds for time:
Run 1 lap
21 - Kettlebell swings
12 - Pull-ups


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

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.

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

-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

17 August 2010

USAFA WOD - Wednesday, 18 August 2010

USAFA CrossFit for Wednesday, 18 Aug 10 will be “Murph”.


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

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

29 July 2010

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!

27 July 2010

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"


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

15 July 2010

"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.

12 July 2010

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 2010

20 MAY Falcon CrossFit 2010 FINALE!!


5 Rounds for time:
400m with 25# plate
20 ea 65# thrusters
20 ea box jumps
20 ea pull ups

05 May 2010

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

03 May 2010

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!!

28 April 2010

29 April. Squats. Then Nicole.

Tabata squats: 8 rounds of 20sec squat 10sec rest, score is lowest reps in any round.

Then Nicole:

As many rounds in 20 min of:

400m run
max pull ups

Keep count of all your pull ups....kip away!

26 April 2010

FULL PLATE - 27 Apr, 0550 Cadet Gym

Full Plate
25 Burpees
800 Yd Sprint (two laps)

5 Rounds of the following:
-10 x Plate Thrusters (45lb/25lb)
-10 x Plate Swings (45lb/25lb)
-100 yd Plate Carry, 100yds

25 Burpees
800 Yd Sprint (two laps)

19 April 2010

Pull - Dash - Push

Meet in weight room at 0550 for Pull-Dash-Push. This workout is slightly modified from yesterday’s mainsite WOD. Haven’t done this one myself yet but it looks like a smoker if you find the prescribed intensity. If we have the same turnout as last time, we should be able to break up into 2 man teams and conga our way through this sweat fest.

Complete as many rounds in 15 minutes as you can of:
• 3 reps, weighted pull-ups, 1/4 body weight or scaled down to strict pull up
• Sprint 50 meters
• 3 handstand push-ups

See you in the AM!

14 April 2010

Kelly Kelly Kelly Kelly Kelly

Meet in the weight room at 0550 hrs for a modified KELLY


5 rounds for time
400m run
30 24" box jumps
30 wall ball shots (sub with 30 squat thrusters, Rx is 40lbs dumbells)

If the weather is nice, we'll do the run outside, if not, the gym loopity loop!

12 April 2010

0550 Weight Room for "Hansen"

Hansen (scaled to 20 reps)

Five rounds:
20 reps, 2 pood Kettlebell swing
20 Burpees
20 Ankles to barGlute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

01 April 2010

1 APR: Measured....Weighed....and Found Wanting?


Phenomenal turnout this AM. Here was the workout:

Fight Gone Bad- USAFA Mod 1

As many reps as possible…(count each rep, score is total reps)
3 rounds, 1 min ea of:
-40 lbs dumbbell squat thruster
-40 lbs dumbbell cleans
-Box jumps
-Double unders (5 singles= 1 du)

Lankow Rx (40lbs) - 368
Homsher - 360
Janasov - 274
Ludwig 35lbs- 261
Hadjis 20/30 lbs - 320
Johnstone - 302
Kim - 244
Greenway 30lbs - 227
Miller 30 lbs - 252
Ott - 288 (recorded lowest scores in each event)
JMH? - 264 (recorded lowest scores in each event)
Eric? - 311
Hoyman 40lbs - 290
Farlee 40lbs- 225

29 March 2010

30 Mar - Helen

Prepare to enjoy this CrossFit classic. We will discuss scaling and prescribed intensity in the morning. We will run around our newly renovated loop for the 400m. Meet in the weight room at 0550!

3 Rounds for time
400 meter sprint
21 x 50lb dumbbell swing (will discuss scaling in morning)
12 x Pull-ups

Sub 10 minutes will get you into the "elite" club, while 15 minutes is probably the community average.

Here is a video for motivation

18 March 2010

March 18th: The Spring Breaking Part Deux

West Gym (all together)
-100 ea in-cadence squats
-30 sec diamond push ups + 30 secs regular push ups + 30 seconds wide push ups
-45 dips on the bleachers in cadence

West Gym (in partners)
-18 ea towel pull-ups (6 regular, 6 side, 6 side) ; 20 push-ups for breaks in sets; partner 50 box jumps, then plank; switch
-65 rocky sit ups—feet interlocked with partner
-100 ea 4 count flutter kick, partner wall sit; switch
-12 pull-up/burpees; partner tabata squats; switch
-5 handstand push-ups/handstand hold; partner crabwalk down and back; switch

Center Gym (individually)
-shuttle run length of gym
-1 min bicycle
-towel buddy drag length of gym; switch
-1 min clock push-ups
-lateral shuffle to half court, sprint remainder; lateral shuffle to half court, sprint remainder
-20 towel shoulder extensions; switch
-20 partner resisted/assisted diamond push-ups

Looked like most teams finished around the 40 min mark. For those that embarked, feel justified in wearing your bad-A shark's tooth neckless on Spring Break.

16 March 2010

March 16th: Sink or Swim III: Tread or Dead

Well done to the 16 Warriors that made it out this morning!

Here's a synopsis of the workout:

2-person team

5 rounds of:
#1 swims a lap while #2 treads water: switch
#1 does 60 reps total of: squat, push up, dips, or sit up while #2 treads; switch

Most completed between 18-22 min mark.

Then 2 each 4 man relay cooldowns. Congrats to the victors!

10 March 2010

March 11th: Lappity-Do

Back to the Field House--meet at 0550.

This WOD:

This will be a sprint/work combo. You will do 30 reps each of three excercises---but with this catch: you can only do 15 reps (of any excercise combo) after a lap. Intent is to keep you running/moving/working.

Excercises: Burpee, L-pull up, Jump lunges (left leg, then right is 1)

For time:
15 reps
15 reps
15 reps
15 reps
15 reps
15 reps

With the time remaining, we'll do some relay races.....we will not tie our legs together, however.

08 March 2010

9 MAR - Squattin' Diane

Tomorrow’s workout is a challenging combination between last week's main site WOD and “Diane” within a fast paced conga line. This should be a good challenge.

Squattin’ Diane:

Teams of 3.

21-15-9 reps of:

Dumbell Deadlift (30lb-90lb dumbbells)

Overhead Squat (45lb-115lb bar)

Handstand Pushups (sub w/ a press if can’t do more than 7 when fresh)

Line up the team and send the first athlete in to do dumbbell deadlift. Once complete, the athlete steps forward, performs overhead squat, and goes into aerobics room to do handstand pushups. As the first athlete leaves the dumbbells, the second athlete steps to the dumbbells and follows the conga line. Again, there is no swapping of order during the workout only coaching/pushing the person in front of you.

03 March 2010

4 Mar - Posterior Chain Reaction

Building on the Conga and apparent love for team workouts - we will have some fun with this one.

Team of 5.

5 Rounds for time
Clean x 15
Thruster x 15
Air squats x 15
Tunnel Run (tag the pipe)

We will start out with a very quick lesson on proper form for the 2 lifts and break into groups based on proficiency with movements. Also, look at the total amount of reps here - individuals can still find the prescribed intensity despite scaling back weights for your team's total ability. Weights will likely range from a 35lb to 75lb bar.

Line up the team and send the first athlete in to do cleans and thrusters. Once complete, the athlete steps forward, turns around, performs 15 air squats for everyone to admire, and hits the tunnel run. As the first athlete leaves the bar, the second athlete steps to the bar and follows the conga line. The round is complete and begins again when the first athlete gets to bar. There is no swapping of order during the workout only coaching/pushing the person in front of you.

01 March 2010

Tues, 1 Mar - Conga Line w/Bench Press & Pull-ups

From Journal Oct 2003.

Cadet Weight Room, 0550

Teams of 5.

5 rounds.

We will break up into groups and scale workouts at the beginning. We should picking weights (45, 65, 95, 135, 185 lbs) such that your max benchpress reps are equal to max pullups.

Set-up a bench, rack and bar near the pull-up bar. Line up the team and send the first athlete in to do max reps of bench as possible without racking or resting on the chest. Once spent immediately, but without running or rushing, he/she goes to the pull-up bar and performs a max set of pull-ups. As the first athlete completes his last bench press rep the second athlete readies to take his place. On finishing both his bench and pull-up reps the athlete goes back to the end of the line. The bench is never open for more than a few seconds and no one begins his pull-ups until the athlete ahead of him drops from the bar.

Teams will compile total reps completed.

24 February 2010

Welcome to Falcon CrossFit

Hello, and welcome to our website. We are a group of Officers, Enlisted, and Cadets at the US Air Force Academy that have organized in order to maintain a facility in order to practice the CrossFit program and work towards becoming "combat athletes."