Wednesday, 18 May, 2011

Posted by Mandee on May 17, 2011   |   17 Comments


Using a pair of dumbbells complete 3 rounds of the following:ย 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push jerks. Increasing weight for each round.



“Air Force WOD”

For time:

20 Thrusters
20 Sumo deadlift high pulls
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 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 min cap.


Accomplishment of a 10-Year Goal” withย Greg Amundson,ย CrossFit Journal preview video [wmv] [mov]

17 responses to “Wednesday, 18 May, 2011”

  1. Greg Scarpa says:

    Okay. I was going to take Wednesday as an off day, but it looks to be intense (from a newbie standpoint). That means I have to go. ๐Ÿ˜›

    • DaveC says:

      Oh, don’t worry. Intensity is not something Crossfit is stingy with. ๐Ÿ™‚

  2. Eric Hedges says:

    All I can say about todays WOD was EPIC FAIL on my part!

  3. Larry Lowe says:

    10:53 rx

    Great job racing with Mandee and Dean! They both beat me by 3 seconds (1 rep). Great work by everyone in 0600!

  4. Christy Bergin says:

    Is there a 5:30 class today? Something tells me there was a change in schedule because of the meeting.

  5. Dean says:

    10:50 Rx’d, did my first 6am WOD this morning! It really wasn’t that bad to tell the truth, but man is it hard to get out of bed at 5:30am. Very fun WOD I might add. I’ll probably hit the 6am class the next few wednesdays.

  6. Will Blankenship says:

    88 @ 15 as rxd

    I couldn’t quite muster up the balls to turn up the boost in the last few minutes. This one was killer. I think the CFT yesterday – even though I only matched my previous PR – drained me half to death. That and twelve 3-minute rounds of sparring last night… I was feeling rough today. Cool wod though. I’d like to try this one out on a day when I’m not so drained.

  7. Russell says:

    Good job to the lunch class. Great to finally get in the gym and coach again- And I’ll be seeing the 6am and 7am classes tomorrow morning!

    Did this one today:
    Complete as many rounds as possible in five minutes of:
    275 pound Deadlift, 3 reps
    115 pound Push press, 7 reps

    got 9 + 1… Think I could have pushed it to 10 if that had been the best score… I definitely sandbagged this one because I knew what the best score on the mainsite was.

  8. Tye says:

    The Seven at Crossfit Deleware Valley outside of Philly 41:44 rx’d.

    This wod is a suck fest, second time with it. First time was Sept. and I did 4 rounds in 32:00 and scaled the thrusters to 115, so this was a much bigger improvement than I realized at the time. Crossfit works.

  9. Justin says:

    5:50 rx’d

  10. Steve says:

    12:57 scaled to #75, Have you ever hated to hear the word burpee more than you dd today ?

  11. cole says:

    9:23 went to 2burpees at 5 min.

  12. Mac says:

    8:50 scaled weight to 75 lbs