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Last Week's Locker WOD scores
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The next 4 Week's Locker WOD is
the CrossFit Open |
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CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50 / 35-lb. dumbbells Recovery: Run 800 Meters 21-15-9 Floor Wipers Box Steps
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 20 Minute AMRAP 20 High Pull Clean @ 55% clean 15 calories Assault Bike 10 Rope Pull @ max Shoulder Press weight Recovery: Bike 10 Minutes 10-1 Burpees Sit Ups With fall comes that fantastic time when everything has an orange hue and is flavored with that all too familiar flavor, pumpkin spice. But there is another orange hued ingredient that is becoming more and more popular, turmeric. If you are not familiar with what this powerhouse spice can do for you, take a moment to read this article.
 Amateur Fight Gone Bad 5 Rounds 1 minute Row calories 1 minute Skin the Cat 1 Minute Hammer Swings 1 Minute Rest Recovery: 30-10 Air Squats Push Ups Sit Ups 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.   "Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Men's: Henry 33:13 Women's: Tara G. 59:01 Compare to 10/5/17 Recovery: 2 Rounds 500 Meter Row 25 Sit Ups Are you needing a quick weeknight supper? This one skillet meal is on the table in under an hour.
 Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski Jumper in 2 minutes Compare to 4/1/19 (Really, check your records, because there are no comments on that date.) Recovery: 10-1 GHD Sit Ups GHD Raise   Regional 18.6 For Time 4 Rope Climb 16 Thruster (155/105 lb) 3 Rope Climbs 12 Thrusters (155/105 lb) 2 Rope Climbs 8 Thrusters (155/105 lb) Time Cap: 7 minutes Scores Uncontested Recovery: 2 Rounds 400 Meter Row 15 Shoulder Press  10/13
Regional 18.6 For Time 4 Rope Climb 16 Thruster (155/105 lb) 3 Rope Climbs 12 Thrusters (155/105 lb) 2 Rope Climbs 8 Thrusters (155/105 lb) Time Cap: 7 minutes Scores Uncontested 10/14 Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski Jumper in 2 minutes Compare to 4/1/19 10/15 "Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Compare to 10/5/17 Men's: Henry 33:13 Women's: Tara G. 59:01 10/16 Amateur Fight Gone Bad 5 Rounds 1 minute Row calories 1 minute Skin the Cat 1 Minute Hammer Swings 1 Minute Rest 10/17 20 Minute AMRAP 20 High Pull Clean @ 55% clean 15 calories Assault Bike 10 Rope Pull @ max Shoulder Press weight 10/18 CrossFit Open 20.2 10/19 30 - 3 Air Squats 10 - 1 50ft Sled Drag @ max Back Squat  20 Min AMRAP 100’ Atlas Stone Carry 15 Atlas Stone Clean 30 sec cumulative L-Sit Recovery: 12-9-6 Thrusters Deadlift Russian Twist |