10 Burpees
20 Hand Stand Push Up
30 Overhead Squat (Bar)
40 Pull Ups
50 Thrusters (Bar)
60 Box Jumps
70 Push Press (Bar)
80 Push Ups
90 Deadlifts (Bar)
100 Air Squats
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Deadlifts
3-3-3-1-1-1
Rest
5 rounds for time of:
3 clean pulls
3 power cleans
3 push presses
3 push jerks
3 good mornings
* use 60%-70% of 3RM power clean for weight*
Post loads and time to comments.
High Bar Back Squat
(bar on traps,vertical torso, hips to heels)
3-3-3-1-1-1
Rest
4 rounds for time of:
10 power snatch 115/75
15 box jumps
Post loads and time to comments.
“THE AIR FORCE WOD”
FOR TIME:
YOU WILL HAVE A 20 MINUTE TIME CAP TO COMPLETE THE AIR FORCE WOD.
A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:
Men 95lbs Women 65lbs
20-Thrusters
20-Sumo Deadlift High Pulls
20-Push jerks
20-Overhead squats
20-Front Squats
· The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.
· If the clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Post load, number of reps and time to comments.
(WOD Courtesy of Crossfit TNT)
Hang Clean (Full Squat)
3-3-2-2-1-1
Rest
5 rounds for time of:
20 Burpees
250 meter row
Post loads and time to comments.
Due to inclement weather there is a 2 hour delay on Ft. Leavenworth. Harney Gym will not open until 0700hrs so there will be no 0600hrs or 0900hrs “mommy” class on Monday!
Warning: Contains explicit language! This video was hilarious.
“WHAT THE HELL”
3 RX’d (Big Dawgs), 2 (Pack), or 1 (Pups) rounds for time of:
10 Muscle-ups (or 30 pull-ups + 30 dips)
50 Box Jumps (24′ box)
20 Thrusters 95/65
50 Steps Walking Lunge (25 ea leg)
30 Burpees
50 Double Unders (or 500 standard rotations)
20 Knees to Elbows
50 Air Squats
10 Hand Stand Push Ups.
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