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Monday, August 15, 2011

2011 August 14
by bk

Imagine if you had the opportunity to complete “The Air Force WOD” on the deck of an aircraft carrier, such as the USS Yorktown.

“The Air Force WOD”

For time:
20 thrusters (95lb/65lb)
20 sumo deadlift high pulls (95lb/65lb)
20 push press (95lb/65lb)
20 overhead squats (95lb/65lb)
20 front squats (95lb/65lb)

Compare to 8/2/10

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 25min cap.

The WOD begins with four burpees, then move to the thrusters.

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CrossFit Integrity, Charleston, SC
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41 Responses leave one →
  1. Rueben permalink
    August 15, 2011

    19:54 #75

  2. Reyna permalink
    August 15, 2011

    13:50 53#

  3. James permalink
    August 15, 2011

    10:45 #33/pvc

    First Day!

  4. Patrick H permalink
    August 15, 2011

    17:46 – thrusters and SDHP at 85# moved to 65# after 2 reps on the PP

    great way to start the week!

  5. August 15, 2011

    From CrossFit NOLA (New Orleans, LA)

    Front Squats:
    185lb x 5
    235 x 5
    275 x 5
    225 x 10

    For time:
    12-9-6
    squat clean thrusters @ 135lb
    muscle-ups

    10:34 Rx

    Dead Hang Pullup work

    50 GHD situps
    50 GHD hip extensions

    CrossFit Integrity, Charleston, SC

  6. Rueben permalink
    August 15, 2011

    Good WOD Brian, but since you’re hanging in my neck of the woods, allow me to prescribe tomorrow’s workout for you.

    Go out and catch 900# crawfish. Divide evenly into 20 45# sacks. Haul each sack up over the levee and down into the skiff. Pull on some hip waders and haul the skiff 1 mile through the swamp. Unload each sack back up the levee and down the other side to the camp.

    Unload the crawfish in the pot . . . the Coach will have it all ready for you . . . now would be a good time for a tabata . . . work on that “six pack” . . . the coach will have ample supplies if you want to do a couple/three tabata’s . . . enjoy your paleo meal. Call me if you have trouble locating a good coach . . . I’ll get you set up just right.

  7. Michael Woods permalink
    August 15, 2011

    10:38 RX PR by 4 mins!
    1 minute L-sit holds

  8. Nick R permalink
    August 15, 2011

    11:56 Rx

  9. Anthony permalink
    August 15, 2011

    9:48 Rx

    I’ll take it..
    PR by 5 – 6 min.

    Great job 6 a.m.’ers!

  10. Austin permalink
    August 15, 2011

    Tough One
    21:55 75#, 45# for OHS. Had to skip the last three rounds of burpees so I could finish the squats

  11. Amy permalink
    August 15, 2011

    6:48 Rx…first barbell WOD in 4 1/2 weeks…that was tough! Great work 9 am!

  12. Amy permalink
    August 15, 2011

    Also, last time we did this, we definitely did not start with burpees…much worse this way!

  13. Char permalink
    August 15, 2011

    14:56 thrusters @ 65 but the rest @ 53.

  14. Marco permalink
    August 15, 2011

    DNF. 10FS at Rx. Thanks for keeping me going 9am!

  15. Pat permalink
    August 15, 2011

    8:45 Rx PR by 1:45

    High Bar Back Sqaut
    5-5-5-5-5
    135-155-175-195-225

    10 GHD
    10 Back ext

    EMOTM 10 mins

  16. Ashleigh B permalink
    August 15, 2011

    22:47 RX!!!! (And PR)….. terrible time but first time doing it so I’ll take it! 🙂

  17. Anna permalink
    August 15, 2011

    12:47 (ish) RX. Burpees get me every time…. 🙂

  18. Mark permalink
    August 15, 2011

    Started Rx then scaled to 65, still dnf…..

  19. Julian Y permalink
    August 15, 2011

    17:48 wtf.
    45 lb OHS, 95 lbs everything else.
    Rough.

  20. Amy permalink
    August 15, 2011

    20 min HSPU volume work

  21. Khoung permalink
    August 15, 2011

    7:23 Rx PR

    DU practice

  22. Shawna permalink
    August 15, 2011

    90 min yoga…Very vigorous…geesh!

    Definitely will be doing this WOD sometime this week 🙂

  23. Jeremiah S permalink
    August 15, 2011

    40 minutes squat therapy

    WOD: 19:41 RX

    25 kipping pull-ups
    25 butterfly pull-ups
    Rest as needed

  24. Michael Wilcox permalink
    August 15, 2011

    25:00 95# to start out, dropped to 85# for OHS and FS. Missed quite a few rounds of burpees

  25. Carman permalink
    August 15, 2011

    Dnf, ran out of time. Got through 8 ohs. Did all my burpees, though. 45# for the whole WOD. It really, really sucks no-repping yourself when you are that tired.

  26. Angela permalink
    August 15, 2011

    19:47 Rx 68# Yea.. that’s right.. I scaled up by 3# for my first time doing this wod 🙂

    Burpee, you are not my friend!

  27. August 15, 2011

    10:44Rx

  28. Kyle Ward permalink
    August 15, 2011

    Wod: 8:48 rx

    Strict pull up work

    10 ghd
    10 back ex
    On the minute for 10 min

  29. Glenn C. permalink
    August 15, 2011

    WOD- 9:49RX
    Need to definitely work on my breathing!

  30. Will C. permalink
    August 15, 2011

    16:43 Rx

    not happy about it.

  31. Kurtis permalink
    August 15, 2011

    WOD: 19:34 which meant 80 burpees; first 3 rounds Rx, last 2 rounds 65#

  32. Nik Solari permalink
    August 15, 2011

    24:37Rx Such a dingus! I tried to rest between burpees.. Just a lazy, lazy dingus.

    Wouldn’t have made it would everyone yelling at me. Thanks peepullz!

  33. Fellippe permalink
    August 15, 2011

    20:55 Thrusters – half with 95#, then 65# to the end of the WOD except OHS, which was with 33# bar.

  34. Lynn permalink
    August 15, 2011

    7:54 Rx

    Skill work: double unders and ring dips

  35. Eddie permalink
    August 16, 2011

    9:55 Rx

    Ab workout

  36. Vanny permalink
    August 16, 2011

    modified wod:

    20 squat cleans (65lb)
    20 sumo deadlift high pulls (65lb)
    20 hang cleans (65lb)
    20 back squats (65lb)
    20 front squats (65lb)

    9:38

  37. Dickson permalink
    August 16, 2011

    High Bar Back Squats
    5-5-5-5-5
    135-155-175-195-225

    Then GHD sit-ups and hip extensions.

  38. Nick W. permalink
    August 16, 2011

    18:37 85# for Thrusters, SODL, & PP, 65# for OHS & FS (should have dropped down to just bar for OHS…serious area of weakness). Burpees became a ball buster but didn’t skip any of them.

  39. Julie permalink
    August 16, 2011

    13:51 Rx

  40. Alex Baker permalink
    August 16, 2011

    12:45 Rx and hungover

  41. Jessica P. permalink
    August 17, 2011

    Open Gym, WoD from last week
    For time
    10 box jumps, 1 pullup
    9 box jumps, 2 pullups
    etc to
    1 box jump, 10 pullups

    15:30 Rx, high bar, went down to thin red band (around PU 6?)

    Then recon Ron ring dips, week 5
    9-7-6-5-5

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