Reminder: Gymnastics on Sunday


Reminder: Gymnastics on Sunday

Don't forget the gymnastics clinic this Sunday at 10:30 AM at Vero Cheer. Come out to learn some basics. Bring $15 and a good sense of humor!

Workout of the Day:

"Airforce WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men = 95lbs
Women = 65lbs.

There's a catch: Each athlete must do four burpees at the beginning of every minute.

18 Responses

  1. I have a great WOD if you are up for it: as a 4 person group, move a heavy armoire down 1 flight of stairs for time. 3, 2, 1 GO! If you are willing and able, Thursday evening at 7:00pm, I could use the help of at least 3 crossfitters (I mean who else is there to ask?) to help me move an armoire down stairs. Please email me or give me a call if you can help: [email protected] or 559-2152

  2. Tara

    OMG. I hardly have the energy to type this post after this brutal WOD! It is definitely ALOT harder than it sounds. Those burpees are no joke and that minute flies by so fast.
    Good luck to all that are doing it later tonight.

  3. Brooks – Rob will be at the gym, but I can help. Just tell me where to be at 7.
    Tara – good job sticking with the Rx weight on this one.

  4. Diane Blais

    Hye great job to anyone who rx’d it this morning those burpees were killer every minute. It felt the best when it was over. Great wod Wendy!! My quads were burning after yesterdays workout.
    Hey Gina and Sandy we miss seeing you at crossfit. This picture was taken at the Rudolph 5K run in December. Alex, Rob and Bryan all placed at the top in their age catagory.

  5. kristi

    Definitely a very deceiving workout today. The minute catches up to you very quickly and you don’t have a whole lot of time to think about anything except trying to get reps done yet your heart is racing.
    Wendy and Rob you guys both had awesome times on this 🙂 Tara, super job on the rx.

  6. Chris – you should make time to come to the Trigger Point/Myofascial Release seminar, especially the one for the shoulder. We all beat our bodies up and we have to make time for maintenance.
    Actually, everyone should come to these! I’ve release the information to, so it’s open to people outside our affiliate. If you want to go, you must RSVP, as spaces are limited.

  7. Tara

    Do we RSVP here? If so I will be able to go to all of them except for the one on the 10th. Another wedding. Chris probably won’t know until the last minute if he can go so if there is space available when he gets his work schedule he would be in for it also.

  8. Rachel

    Wendy, I want to go to the shuolder girdle one, and I have a tournament this weekend, but I’m going to try and make it to the gymnastics thing Sunday 🙂 See you later tonight

  9. SonnySib

    Awesome WOD, Sucks that its called Air Force and not Army but I will take it like a man… Still no overhead squats but maybe one day. 95lbs on the rest sucked enough. I would have rather just did the burpees! O yea and NO RACHEL @ 7am?

  10. John Y.

    Lower back pain! This one was tuff. I am going to work on my over head squats. It is not the same with 95libs as it is with a PVC pipe!

  11. Rachel

    I had a final this morning SIB!! dont worry I’ll be there the rest of the week at 7am so you better show up son! 🙂

  12. Debbie D

    Holy Cow! Guess I should be thankful for the WOD here in Atlanta… AMRAP 15 min of 15 burpess, 15 KB swings (35#).