overhead squat
5-5-5
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.
–Scores–
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)
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.
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!
Sue
PS – After a weekend of skiing, I immediately dubbed this bar the “Bunny Bar” when I saw it. Kinda fits, right?
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
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
http://www.politicsdaily.com/2010/02/26/is-paleo-the-diet-of-the-future
Ralph xoxo
John, Mel, BK, and the 6AM crew, thank you for another awesome week.