« Saturday March 20, 2010 »

Black Jack was just the practice for what you will perform in Saturday's WOD!

Midwest Sectionals WOD 1

“The Air Force WOD”

Athletes will complete 4 burpees at the beginning of the WOD before moving onto the barbell work.  At the start of each minute, athletes will put the barbell down and complete 4 burpees before resuming the remainder of the WOD.  

Use a barbell (65/95)

20 Thrusters
20 SDHP
20 Push jerks
20 Overhead squats
20 Front squats

Post loads and times to comments.

Comments

[Shannon]

Wow, that one hurt!

[Sarah G]

Hurt is an understatement! That wod was beyond painful (but fun!?!?). Great to have Patrick, Kara and Lori join us at local too. Took me almost 15 min at Rx (65lb- but I used the rack for the OHS).

[Becky N]

Awesome work everyone today! That was a brutal WOD every time Sarah yelled "BURPEES" i wanted to cry ;) Thanks to Sarah and Ollie for helping out with the 10am WOD so that I could get a workout in with everyone. I second Sarah - it was great to have Kara, Patrick and Lori with us this morning :)

See y'all on Monday.

oh i almost forgot. I did this with 65lbs except for the OHS i used a pvc pipe and did 40. I actually can't remember what I finished this in - I think it was 15 ish???

[Lisa]

Thanks to Rebecca for being my partner! Maybe one day I will be able to put weight on the bar and get my ass kicked just like Sarah G (Great job, by the way!).

[Patrick C.]

Great job everyone today! It was great to have a crossfit adventure at Local. Great to see everyone and to WOD with Sarah and Ollie. Great determination from the both of you in completing that beast of a workout! Becky thanks for letting us stop in and workout. The place looks awesome. Keep all the outstanding work. Finished WOD RX in 4:52 mins.

[Lori F]

Uh, brutal is an understatement! Great fun at 'the Local' today - special thanks to Mandy for the lifting tips after the wod. You are my role model! See ya'll soon!

[Mike S.]

Did this Monday. Because I actually texted Sarah to request that it be my WOD for Monday. Even scaled it was a gigantic ball of suck. Bout 1/2way through the push jerks I said (i thought to myself, but actually out loud) I'm gonna barf. I didn't, but i REALLY wanted to.