Friday 10 September WOD


400m Sprint
90 seconds rest

Post your total time to the comments.

Lets take this one outside to the 400m stretch behind the CENTCOM parking lot!

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Holding your breath makes you laugh for some reason

Brenda and Kim on situps

9 September whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:


Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

“U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.”

Andy is doing this wod after work at the base gym if anyone cares to join… honor the fallen!!

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3 Responses to Friday 10 September WOD

  1. Andy says:

    20:44 total… i think that’s my fastest.

  2. Andy says:

    45:41 on Helton with two 50lb kettlebells at the base gym. squat cleans with kettlebells or dumbells is hard enough, these kb’s were brand new and slicker than ice… still very difficult anyways, good wod!!!!!

  3. Frogger says:

    Good job on both Andy. I ran today’s WOD in 23:05… knocked 30s off my May time. I was wiped out the rest of the day!

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