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

24 May 2012

Took this from Outlaw Crossfit. Should be a good workout using the resources we currently have in the room.

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.


For time:

50 Mountain Climbers
15 OHS 115/75#
50 Mountain Climbers
12 OHS 115/75#
50 Mountain Climbers
9 OHS 115/75#
50 Mountain Climbers

22 May 2012

Ready for some CARDIO??

Buy In: how you would like and do 3 rounds of 5 reps with a lift you want to work on

8 Rounds
400m run
5x burpee jumps
10x lunges
15x situps

Cash Out: Stretch

21 May 2012

12 minutes to establish a 1RM Power Clean & Push Jerk.
For time:
30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols
20 Burpee Box Jumps 24/20″

20 May 2012

12 minutes to establish a 2RM Snatch Balance.
3 rounds for time of:
50 Double-Unders
25 Burpees
25 Ab-Mat Situps

17 May 2012

All our bars should be back in the room today! yay!
Buy In- Work with PVC pipe
5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec.
WOD-                                                     3 rounds for total reps of:
ME UB Perfectly Vertical KBS 24/16kg
ME UB Thrusters 115/75#

*Rest as needed between movements, but there is a 20 minute total cap.
Cash out-Stretch and skill. Identify flaws in your movements during the WOD and use PVC to practice proper form
CONGRATS to all the 2013'ers getting their rings tonight! Have a fun weekend and get ready to hit the gym hard monday....:)

16 May 2012


So this weekend I got my Level 1 Crossfit Certfification along with Chandler Bishop and Tara Harris. I learned alot to say the least and have been working on a comprehensive program for the summer. Basically I want to combine endurance, strength and speed. This is the recipe that makes Crossfit Games and regional athletes. So I have three days on 1 day off workout plan for the summer. I am open to your input and suggestions especially if you are following the programming. Most of it was inspired by Outlaw Crossfit, an affiliate that has produced the most games athletes!

Buy In-400m run, 25 Jumping Jacks, 20 slow air squats

Strength : 3 rounds, 3 reps Tempo High-Bar Back Squats @ 70% – rest 75 sec. 
WOD: For time
Run 400m

3 rounds of the BB complex

5 Deadlifts 115/75#

5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex 
Run 400m
1 round of the BB complex

Cash out-Stretch!

04 May 2012

Get ready for one of the "girls" tomorrow!! :)

Buy in: 2 Rounds

10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

 WOD: 5 Rounds

Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Cash Out-Stretch and Skill Work

Happy Friday!

03 May 2012

Sorry about the lack of posts this week. Tests, projects and preparing for finals has cut into my time , its so bad I didn't even workout since Monday! I put together a great WOD that is going to test endurance, strength and stamina!

Here it is:


Run 1 mile with weight vest
100 squats
Run 1 mile
100 sit ups
Run 1 mile


3-3-3 Front squat
3-3-3 Clean and Jerk


AMRAP in 12 minutes
10 Bar facing burpees
10 Overhead squats
10 Kettle bell swings
10 Push Press

Cash Out-

Abs and stretch