American Midwestern Sectional WOD # 1
“The Airforce WOD”

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

Men will use a 42.5kg barbell. Women will use 30kg. 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 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

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Perform as many rounds as possible in 20 minutes of:

Run 400m
100m Farmers Carry 48kg (32kg)

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09 CrossFit Games Triplet

Perform as many rounds as possible in 8 minutes of:
4 Handstand Push-ups
8 Kettlebell Swings 32kg (24kg)
12 GHD Sit-ups

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For time:

Row 500m
50 Wall Ball Shots
10 L Pull-ups
40 Wall Ball Shots
8 L Pull-ups
30 Wall Ball Shots
6 L Pull-ups
20 Wall Ball Shots
4 L Pull-ups
10 Wall Ball Shots
2 L Pull-ups
Row 500m

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Check out the suspect characters in dresses!

Clean and Jerk on the minute every minute for 15 minutes. 

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7 Rounds for time of:

7 Hang Power Snatch, 40kg (30kg)

14 Ring Dips

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Enjoy your day of rest.

Perform as many Double-unders in 10 minutes as possible.

Each time you break a set of Double-unders, perform 10 box jumps 24/20 inch.

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For time:
50 Push-ups
Run 200m
40 Sit-ups
Run 200m
30 Knees to Elbows
Run 200m
20 Burpees
Run 200m
10 Handstand Push-ups
Run 200m
20 Burpees
Run 200m
30 Knees to Elbows
Run 200m
40 Sit-ups
Run 200m
50 Push-ups

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Perform 50 Bodyweight Front Squats.  Each time the bar is dropped, perform 10 Strict Pull-ups.

Rest as required between sets.

Racks are not to be used for this workout.

Post number of sets required to complete and percentage of bodyweight used.