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Monday, February 15, 2010

2010 February 14
by bk

“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)

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.

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CrossFit Integrity, Charleston, SC
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21 Responses leave one →
  1. Amanda Stanoszek permalink
    February 15, 2010

    video for this on crossfit games site is pretty motivating! I know I prolly shouldnt do this b/c of my shoulder but Im itchin to get in and go! 🙂

  2. February 15, 2010

    10:35 Rx

    Did 6 extra OHS cause I didn’t go low enough! Only way I could get through the OHS was 5 at a time. Thanks Denise for being my counter and critic!

  3. Alissa permalink
    February 15, 2010

    8:39 – 33#

  4. Chris permalink
    February 15, 2010

    7:51 RX

    Brutal workout…looks a lot easier than it is for sure. Great job everyone!!

    Crossfit Integrity, Charleston SC

  5. Rob permalink
    February 15, 2010

    10:45 rx

  6. Ryan M permalink
    February 15, 2010

    8:46 Rx

    CrossFit Integrity, Charleston SC

  7. Denise permalink
    February 15, 2010

    13:53/45#

    I was going to use the 33#, but changed my mind at the last minute. So glad I did!

    No problem Evaline! Watching you helps inspire me to push harder!

    CrossFit Integrity, Charleston SC

  8. alex p permalink
    February 15, 2010

    14:49 – 65# thrusters & sdlhp, 45# push press, 33# ohs & front squat

  9. Colin T. permalink
    February 15, 2010

    After getting over a cold for the last two weeks I tried this for 17 minutes with 65lbs and hit the wall! Good job Edmund! Good Job to all!

  10. Justin S. permalink
    February 15, 2010

    14:33 RX
    CrossFit Integrity, Charleston, SC

  11. Khoung permalink
    February 15, 2010

    14:50 as Rx

    Crossfit Integrity, Charleston SC

  12. Lynn permalink
    February 15, 2010

    11:53 65#/ 45# OHS/FS

  13. Samantha permalink
    February 15, 2010

    13:53. That may be the longest time I had to lay on the mat after a wod. Great way to kickoff the week!

  14. Derrick permalink
    February 15, 2010

    19:43 Rx for being slow that cost me 72 burpees! You see there is only a total of 100 reps and think, no sweat I’ve done some WODs with over 300 reps. CF will always find your weakness! Great WOD to start the week. The OHS after the PP was brutal!

    CrossFit Integrity, Charleston SC

  15. Brian K permalink*
    February 15, 2010

    Great WOD!! and nice work by all athletes today!

    6:53 as Rx

    CrossFit Integrity, Charelston, SC

  16. Scott M. permalink
    February 15, 2010

    8:55. Used 95# but did push presses instead of push jerks. I’m also going to call myself out on terrible OHS depth. Need to keep working on these. Great job 6pm class.

  17. February 15, 2010

    10:51Rx

  18. Lainie permalink
    February 15, 2010

    16:00 45#/ 33# OHS/FS

  19. Sara Boynton permalink
    February 15, 2010

    20 minutes 45#
    I was owned.

    CrossFit Integrity, Charleston, SC

  20. matt m. permalink
    February 15, 2010

    19:49. I knew going in the OHS would be the hardest part and they definetly kicked my butt! I used the 95lbs on everything but just couldn’t get low enough in the OHS! Frustrating!!

  21. cari s permalink
    February 18, 2010

    12:55 rx

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