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

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