Current Locker WOD
|
Last Locker WOD Scores
|
|
Night Shift showed up and did the workout in full kit!  Tag Team Championship Fight Gone Bad - Fund Raiser 5 rounds 1 minute max Wall Balls 20 / 16 1 minute max Sumo Deadlift High Pull 75 / 55 1 minute max Box Jumps 20 / 18 1 minute max Push Press 75 / 55 1 minute max calorie Row 1 minute rest This year we are passing the hat to battle cancer for local LEO Badge # 343. Bring a friend who hasn't been to our gym in the last 6 months, bust it up between you two however you want. Only one person working at one time. If you don't have a partner, you are doing it solo! Compare to 1/25/19 Recover: Row 500 Meters 9-6-3 Deadlift Thruster  
0 Comments
 U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his son Slade.  "Tully"
Four rounds for time of: Swim 200 meters (Sub 1000M Row) 40 / 30 pound Dumbbell Squat Clean, 23 reps Women's Record 30:02 - 1000/30 Stacey G Men's Record 33:31 - 1000/45# Henry M Recovery: 30 Kettle Bell Snatch (each arm) Do you need a detox? If you have ever thought about dropping cash on one of those fancy detox programs, you should read this great article from Examine.com first.
 Descending 20 Bench Press @45% 20 second Plank 30 Bench Press @45% 30 second Plank 40 Bench Press @45% 40 second Plank 50 Bench Press @45% 50 second Plank Recovery: 30-10 Air Squats Push Ups Sit Ups Hey everyone,
Here are some current and up coming events. Right Now: While Tricia is out getting missiles lobbed at her camp in Iraq, her mother-in-law is helping with the kids. Some people have put together a "Meal Train" to take care of a meal here or there to help out. Anything from a cooked meal to Domino's gift cards. Incase there is no one home, you can leave it on the cooler on the porch. The link to coordinate with others helping out is right here: https://www.mealtrain.com/trains/48nn18 Friday 1/24/20: "Tag Team Championship Fight Gone Bad!" Your partner must be someone who hasn't been to the gym in at least 6 months. There will be a hat for donations to help a local Law Enforcement Officer battling cancer. Five rounds of: Wall Balls, 20 pound ball, 10 ft target (Reps) Sumo Deadlift High Pull, 75 pounds (Reps) Box Jumps, 20" box (Reps) Push Press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Only one athlete can be working at a time, but you can break up the work out any way you want. If you don’t have a partner, you have to do all five rounds by yourself. Leap Day: 2/29/2020: "All In Leap Day Festival" Partners Competition Win the WOD, or Win with the best Poker Hand Each WOD will be ranked Scaled category = placing x1.5, Intermediate category = placing x1.25, Rx category = placing x1 Lowest score wins overall. Birthday Bash for Annie and Suzanne: 5/8/2020 Details will be released as I get them.  1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 7/9/19 then Find your 2 Min max Russian Twist (25% of max Snatch) Recovery: Run 400 Meters 21-15-9 Kettle Bell Swings Sit Ups  The results are in from the Why Not? Weightlifting Mid Winter meet!
We had a great meet with two sessions, one entirely of youth and one for adults. Representing the gym where Ryan and Henry, the Why Not Youth lifters, KK, Erin, Bria, Aiden and Matteo. They all had a great showing with good lifts. Ryan and Henry each went 6/6 and Henry even had a platform total PR! Nice job everyone!! I huge THANK YOU to everyone who volunteered! The meet would not have run so smoothly without your help. All of the lifters complemented the organization of the meet and friendliness of the volunteers. Go Alternative Athletics crew!!! This week's recipe comes to us from Holly. It's another meatball recipe that she says is her favorite. Thank you for sharing!
 "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories". Men’s: 69 Tate Women’s: 61 Patty Trainer: 64 Kelia Compare to 2/10/19 Recovery: 2 Rounds 400 Meter Run 500 Meter Row Just One Move 50 Front Squat @ 55% Recovery: 12-9-6 Kettle Bell Thrusters Kettle Bell Swings Russian Twist  |