Black/Blue/Grey WODs


For Time:
20 Thrusters, (95/65) (65/45) (45/35)
20 Sumo Deadlift High-pulls, (95/65) (65/45) (45/35)
20 Push Jerks, (95/65) (65/45) (45/35)
20 Overhead Squats, (95/65) (65/45) (45/35)
20 Front Squats, (95/65) (65/45) (45/35)

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 20 minute cap.

Post total time

September “COOL” Board

***Make some goals for yourself for September

–  Bobby – 515# Deadlift 
–  Jaime – 10 Consecutive Muscle Ups

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22 Responses to 9/4/12

  1. Lindsay says:

    Air Force wod rx’d – 6:53

    I didn’t look at my old times before doing the workout today. Not a good “CrossFit: this stuff works” example (or maybe it is since I did have a baby just 3 months ago), but kinda funny so here they are:
    3/12/11 – 6:54
    8/31/11 – 6:46

  2. Tiffany Kragnes says:

    Air Force wod: started with 55 lb, dropped to 45 lb.-12:45

  3. Tiffany Kragnes says:

    I must say this Beyond the Whiteboard thing is pretty addicting….I keep checking it to see what holes I have and what needs filled in! 🙂

  4. Annette says:

    Air Force WOD (rx): 10:40. Burpees are definitely an incentive for me to pick up the barbell before I really want to. OHS took me too long, I could only fit in 5 per minute 🙁 I have to concentrate when doing those!

  5. Jordanne says:

    You guys are making me nervous o___________O

    • Jordanne says:

      16:57/59(?)@45# – I KNEW those OH squats would be my bugbear; spent more time on my butt than not with those. Wellp, I know what needs working on now (oh gnoes).

  6. John Jackovin says:

    WOW. That wore me out. 7:36 as Rx’d.

  7. Michelle says:

    Air Force WOD as rx’d 6:30

  8. Jaime says:

    Air Force WOD as Rx’d – 4:53

    I think this one is a great workout! Although I still think Lindsay’s consistent times, even after having Landon less than 3 months ago is more impressive, this is a pretty cool illustration of how well CrossFit works also.
    My Air Force WOD times (all rxd):
    11:56 on 2/16/10 (5 weeks after starting CrossFit)
    9:54 on 6/8/10
    6:40 on 3/12/11
    5:24 on 8/31/11
    4:53 on 9/4/12 (today)

  9. Meghan says:

    Made up a WOD

    Shoulder to overhead (75#)


  10. Kady says:

    Air Force WOD as rx’d 6:37

  11. Taylor says:

    AF wod rx’d13:59! Slowly but surely! Sumo high pulls are awful, didn’t enjoy those at all!

  12. Bobby says:

    Good day of training

    This morning did Air Force WOD at 135# and subbed 2 MU’s and 4 HSPU’s alternating rounds instead of burpees – 10:55

    This afternoon worked up to overhead squat – 285# (felt easy but took the pr and ran :))
    Air Force WOD as Rx’d – 3:42

    And I believe a BOOMSAUCE is in order to Mr. Coder for beating me twice yesterday :(. But seriously how far Billy has come is reDONKulous!! Not sure anyone leads by example better. There is no end in sight…………..

    • Leann says:

      I wish every girl got this! Two phrases that drive me crazy are “I don’t want to get big” and “I need to get in shape before I start going to the gym/cf.” Huh?!?!

  13. Ben says:

    AF wod rx’d 8:53. what is my freaking problem?!