20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men will use a 95lb barbell. Women will use 65lbs. 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 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Full range of motion (ROM) on all skills!
Post time to comments.
Video from the 2010 Mid-West Sectionals!
Compare to 2/19/10, 5/24/11, 7/26/11, and 4/2/12.
The team scores were SO close last Friday that we decided to do another Team WOD. Today's times will be averaged for each class. Fastest class wins!
2013 Reebok CrossFit Games Open begins March 6 - Register HERE!
15 comments:
We missed all those smiling faces this morning 5:15ers! I am celebrating National Be Kind to Your Back Day. I knew late yesterday afternoon that unless today's WOD was 'tabata thinking' then I wasn't feelin' it. On the up side the 5:15am average score today will be much higher;0)
Missed team Mimi/papa this am!!!
35# 9:53
Oh and really liked the NAME of this WOD! Go Air Force!
great WOD and a real air sucker!!
8:28 was my time and watched Brian kill it at under 7 minutes!
Great job this morning and stay positive Sheena!!!
Shane and Brian: you two continue to amaze me. Thanks for "raising the bar" at the Carport. Now, we've all got something to shoot for.
my score was a big, ugly DNF. i hope there's crying in crossfit b/c i definitely shed some tears of frustration.
i think i'm the only girl this morning that attempted this workout with 45#, which was obviously too heavy. i fell apart on the OHS. it was bad. my wrists felt like they were breaking and now i have this weird welt on my left wrist that looks and feels almost like a burn. not sure what that's about...
anyway, i plan on doing this workout again with 35# (and wrist supports!) to see what happens. perhaps at next weekend's open gym.
Sheena,
If it is any consolation, I considered 45# for about 3 seconds...until I did a few practice lifts and started doing the math of 20 reps x each skill...
I went directly to 35#, do not pass go, do not collect $200... I know I can do most of the skills at 45# and some even higher, maybe even RX, but not all together, that many reps, all on the same day. I went with slightly less than the max weight of my weakest skill. That's how I scaled it.
thanks stacey!
yeah, my one rep max for OHS is 50#...but that was in november so drew and i thought i could handle 45#. we were wrong. haha.
Very interesting article. Why do we train? When will be fit?
http://brentgallagher.com/2013/02/22/are-you-chasing-after-fit/
My favorite part: Chasing after fit is an endless pursuit if you don’t have purpose in your life. You’ll always strive for a little bit more and never achieve any satisfaction. This only leads to depression, low self-esteem, body image disorders, and living a life of comparison.
But if we are to chase after fit with purpose, with the intensity of a life long pursuit, we will discover our happiness. And we will begin to understand that life is about relationships, overcoming adversity, and finishing strong by leaving a legacy our children’s children will be proud of.
Thanks for the words Stacey, I can sink my teeth into that......chasing after fit with a purpose and leaving a legacy our children's children will be proud of - I call that 'finishing well'.
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Thanks Puma!
Puma... appreciate that but you defintely inspire the evening crew and I miss training with you guys. This was def. a challenging WOD...could not get the quads to calm down afterward. Hope to get a rematch with this one sometime.
Holy 100reps. This WOD was a doozie. Or a humdinger. I can't remember which one is worse on Bill's scale!
Glad I red Sheena's comment in advance and also went straight to 35#. And my OHS were still all.over.the.place.
Woop woop to the 6pm class for bringing in a win 2 weeks in a row. Holla.
We missed you Puma!
6:21 PR
had to do 1 front squat in the 6th min. doh! next time, i'll have to push a little harder to get sub 6.
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