Friday, February 26, 2010

Friday, February 26, 2010

overhead squat

then, “The Air Force WOD
for time*:
20x thruster @ 95/65-lbs.
20x sumo deadlift high-pull
20x push jerk
20x overhead squat
20x front squat

*At the start of each minute, four burpees must be completed before moving to the barbell. There is a 20-minute time limit to this workout.

workout courtesy of crossfit games mid-western sectional


  1. coach | February 26, 2010 at 9:38 am

    Erez Y.: 145-145-145-lbs., 13:43 (75-lbs.; sub: front squat, push press, front squat)
    Borja G.: 115-125-115-lbs., 19:39 (75-lbs.)
    Ralph A.: 105-95-95-lbs., 12:50 (65-lbs.)
    Samir M.: 65-65-65-lbs., 11:58 (30-lb. dbs; sub: pushup, single-arm overhead squat)
    Derek B.: 85-85-85-lbs., 8:26 (45-lbs.)
    Erin K.: 80-80-80-lbs., 10:46 (25-lb. dbs; sub: single-arm overhead squat)
    Kris C.: 80-80-80-lbs., 17:37 (45-lbs.)
    Lynsey H.: 50-50-50-lbs., 10:49 (33-lbs., 15-lbs.; sub: single-arm overhead squat)
    Kristie K.: 35-40-45-lbs., 10:54 (15-lbs.; sub: front squat)
    Paul M.: 15-15-15-lbs., 10:59 (20-lb. dbs; sub: push press, front squat)
    Jeremy N.: 145-155x-155-lbs., 8:59
    Mike S.: 135-135-135-lbs., 16:40
    Rob K.: 125-125-125x-lbs., 15:46
    David O.: 105-115-115-lbs., 18:55
    Ivy F.: 105-110-110-lbs., 12:34
    Charles H.: 95-105-x-lbs., 9:59 (35-lb. dbs; sub: single-arm overhead squat)
    Josh M.: 95-95-95-lbs., 10:30 (65-lbs.)
    Scott D.: 25-25-25-lbs., 10:05 (20-lb. dbs; sub: front squat)
    Jen M.: 65-65-65-lbs., 16:48 (25-lb. dbs; sub: front squat)
    Stuart W.: 35-35-35-lbs., 10:59 (25-lb. dbs; sub: front squat)
    David S.: 25-25-25-lbs.
    Caitlin F.: 75-75-75-lbs., 15:26 (55-lbs.)
    Jeff W.: 85-85-85-lbs., 18:00 (65-lbs.)
    Travis O.: 110-110-110-lbs., 16:40 (75-lbs.; sub: front squat)
    Neil A.: 135-135-135-lbs., 18:47
    Dave R.: 205-205-205-lbs., 7:46
    Antonio G.: 45-55-55-lbs., 9:40 (65-lbs.; sub: front squat)
    Sidra C.: 85-85x-75-lbs., 13:54 (55-lbs.)
    Lisa C.: 75-85x-75-lbs., 7:42 (45-lbs.; sub: push press, pushup, push press, deadlift, muscle clean)
    Joanna L.: 60-60-60-lbs., 7:42 (33-lbs.; sub: push press, pushup, push press, deadlift, muscle clean)
    Sue R.: 15-15-15-lbs., 15:50 (15-lbs.)
    Jenn J.: 55-60x-50-lbs., dnf
    Alan N.: 15-15-15-lbs., 13:00 (65-lbs.; sub: front squat)
    Matt W.: 35-35-35-lbs., 13:42 (65-lbs.; sub: front squat)

  2. Jenny J. | February 26, 2010 at 2:13 pm

    Thanks, coaches and team, for the support and much needed correction in the noon class. Especially on the days when I disappoint myself, I am grateful for the community we share AND it is often those same days where I don’t do “well” that motivate me to do better tomorrow.

    Looking forward to seeing many of you at Roselena’s for the pot luck… 🙂

    – jenn j.

  3. susetter | February 26, 2010 at 4:16 pm

    What made me smile most today was that Mel and John have added a 15lb training bar to their equipment inventory. No more barbells for me!! woo hoo!


    PS – After a weekend of skiing, I immediately dubbed this bar the “Bunny Bar” when I saw it. Kinda fits, right?

  4. ralswang | February 26, 2010 at 4:18 pm

    This is the kind of WOD to finish the week with.
    Thank you to my 6am family for getting me through the morning. Thank you 7am for cheering me on. I need you all this morning.
    Coach’s you all ROCK.
    See you 6am monday!!!
    Ralph xoxo

  5. ralswang | February 26, 2010 at 4:31 pm

    Linda wrote fun piece of the Paleo diet and how CrossFit MPH has help her live a healthier stronger life. Please read and share with friends and leave comments

    Ralph xoxo

  6. Erez | February 26, 2010 at 4:31 pm

    John, Mel, BK, and the 6AM crew, thank you for another awesome week.


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