Active Rest or The Air Force WOD

WOD

Competitors

400-800 meter run, 65% (should be able to hold conversation at this rate)

Dynamic flexibility /Shoulder mobility

3 sets not for time of

10 Strong pulls on the rower, 10 push-ups, 10 KB swings, 4 Squat Cleans @ 40% max

Focus on perfect form and full ROM on each rep or movement

Finish with 800 meter run @ first 400m 75-80%, last 800m @ 65-70%

Foam Roll out quads, hamstrings, gluts, lats or anything else that needs tender loving care!

Non-Competitors

Air Force WOD

20 Thrusters, 20 SDHP, 20 Push Jerk, 20 Overhead Squat, 20 Front Squat

Every minute on the minute do 4 burpees before starting the movement, if you are in the middle of a rep and the next minute starts, do 4 more burpees, continue this until all reps completed. Scale weight to capacity 95/65

Post time to comments

Two days before the games and we are all ready to get things rolling! Just some last minute details first. When you arrive at the box Saturday morning, competitors will go to the front office for registration and check-in. Family and friends can go ahead a go to the back yard and set-up for watching the games. After registration and check-in is completed, we will have a competitors meeting in the box and announce the first WOD.

If you have not paid for registration, bring your fee Saturday morning. Also, check your e-mail to see if we billed through your membership account.

We look forward to seeing everyone and this is going to be a great event! Thanks Coach Matt for the programming!

Comments

Terra commented on 15-Jul-2010 08:24 AM

Interesting morning...went to 24Hr Fitness to swim. Trying to explain Crossfit to the front desk guy that asked why I don't come very often, ugh. Did 30 laps in what I think (the people that worked there didn't know!) was a 25 meter pool. Can any swimmers confirm? Took about 40 minutes. I am not a great swimmer but it was a NICE break to the hot, humid runs.

Coach D commented on 15-Jul-2010 08:51 AM

Terra, 25 yard pool so 30 laps would be 750 yards. Good work. Competitive swim time for sprint tri 300-400m would be 5-6 minutes just for info.. Yea, I don't try to educate the stupid, only the ignorant. Also, check out the new search function on the site. Sweet! You can put any word in and find wods, info, etc. It's awesome!

Michele commented on 15-Jul-2010 09:49 AM

Back Squat WOD from yesterday - 65,75,85,85,90 Also did Push Press 3X3 65,70,75 1000m row - 4:44

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