"Air Force WOD"
For time:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
~perform 4 burpees every minute on the minute… including minute zero! (meaning the wod starts with 4 burpees). Rx'd is 95# (65#)
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Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
Lots to comment on here…
Air Force WOD:
Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
Your goal…do it faster than last time (and do as few burpees as possible)
From the Midwest Sectionals – Air Force WOD:
Mens:
http://scores2010.crossfit.com/scoring/r/53/
Top time: 3:53
Womens:
http://scores2010.crossfit.com/scoring/r/56/
Top time: 5:58
Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
McCoy-
Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
Happy Friday!
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
DP, Kevin did “the seven” in 31:28
DP Fan Club, please…..
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Regarding the Workshops…
I cannot emphasize enough the importance of what you will learn tomorrow.
Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.
You got it Joe!
pull the bar apart… find the sweet spot!!
You got it Joe!
pull the bar apart… find the sweet spot!!
You got it Joe!
pull the bar apart… find the sweet spot!!
You got it Joe!
pull the bar apart… find the sweet spot!!
You got it Joe!
pull the bar apart… find the sweet spot!!
You got it Joe!
pull the bar apart… find the sweet spot!!
You got it Joe!
pull the bar apart… find the sweet spot!!
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.
Lisa-
I have a mag for you. Will bring to the Shed.
Lisa-
I have a mag for you. Will bring to the Shed.
Lisa-
I have a mag for you. Will bring to the Shed.
Lisa-
I have a mag for you. Will bring to the Shed.
Lisa-
I have a mag for you. Will bring to the Shed.
Lisa-
I have a mag for you. Will bring to the Shed.
Lisa-
I have a mag for you. Will bring to the Shed.
I look and feel like I got my @$$ handed to me today. So much for measurable results!
I look and feel like I got my @$$ handed to me today. So much for measurable results!
I look and feel like I got my @$$ handed to me today. So much for measurable results!
I look and feel like I got my @$$ handed to me today. So much for measurable results!
I look and feel like I got my @$$ handed to me today. So much for measurable results!
I look and feel like I got my @$$ handed to me today. So much for measurable results!
I look and feel like I got my @$$ handed to me today. So much for measurable results!
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Measurable Results (3/5/10 times noted)
modified:
Lily-8:35
Randi-8:33
Rob-7:51
Shannon-28:43
Adam-5:30
Sean-6:25
Zach-5:49
Gavin-9:41
Jim-8:55 (10:43)
CKL-13:54 (16:58 & increased weight)
CK-18:50
as rx’d:
Marc-30:56
Brendan-5:40 (7:45)
Billy-7:46
Randy-15:51
Ken-9:42
Lou-10:34 (11:41 & increased weight)
DP-8:29 (9:36)
Kaschak-8:39
Andrew-11:52
Deb-9:42
Pat-11:44
McCoy-26:42
Melanie-11:40 (12:52)
Scott-11:31 (12:45)
Janice-13:59 (15:42)
scaled up:
Kevin-7:59, vest (11:37)
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Shannon-
Next time just hand that $ss back!
You increased the weight this time…measurable results!
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
Pat- Almost two minutes off my last time. Making some progress…Nice. Looks like I will be there in the morning. Jim
mom-ified:
Lisa-4:42
mom-ified:
Lisa-4:42
mom-ified:
Lisa-4:42
mom-ified:
Lisa-4:42
mom-ified:
Lisa-4:42
mom-ified:
Lisa-4:42
mom-ified:
Lisa-4:42