09/22/16: The Air Force
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UPCOMING EVENTS!
Saturday, October 8 @ 10:00am: Battle of the Sexes
Saturday, November 5: Donut 5k
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
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WOD:
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Boot Camp:
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A.) Review Each Movement of the Workout
B.) "Modified Air Force"
20 Wallballs (20/14#)
20 SDHP w/ KB (24/16kg)
20 Strict Presses (45/35/15#)
20 OHS (45/35/15#)
20 FS (45/35/15#)
*Complete 4 Burpees Every Minute on the Minute
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Review Each Movement of the Workout
B.) "Air Force"
20 Thrusters (95/65#)
20 SDHP (95/65#)
20 Push Jerks (95/65#)
20 OHS (95/65#)
20 FS (95/65#)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 Minute Cap.
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Review Each Movement of the Workout
B.) "Air Force"
20 Thrusters (95/65#)
20 SDHP (95/65#)
20 Push Jerks (95/65#)
20 OHS (95/65#)
20 FS (95/65#)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 Minute Cap.
Post results to comments!
Optional: EWOD/CoreWOD
