17 July 14

Posted: 17 July 2014 in Uncategorized

Crossfit is still alive and well at Mountain Home AFB!  We have one of the best setups for Crossfit in the Air Force.  We primarily do an open gym format so bring your Wod and push yourself.  If you are just begining, come into the HAWC and I will get you started on our On Ramp program. See you in the gym!


15 Mar 13

Posted: 15 March 2013 in Uncategorized

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Post reps completed to comments.

8 Mar 13

Posted: 8 March 2013 in Uncategorized

Run 5K

Post time to comments.

7 Mar 13

Posted: 7 March 2013 in Uncategorized


Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Post time to comments.


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

6 Mar 13

Posted: 6 March 2013 in Uncategorized

For time:
135 pound Clean and Jerk, 30 reps


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post your choice of girls and time and load to comments.

5 Mar 13

Posted: 5 March 2013 in Uncategorized

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

4 Mar 13

Posted: 5 March 2013 in Uncategorized

12-9-6-3 reps for time of:
95 pound Power snatch

Post time to comments.