Current Locker WOD
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For those with access to a home gym Weight Ladder Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow CoronaWOD: CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach
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For those with access to a home gym Regional 15.6 5 Rounds for Time 25 calorie Row 16 Chest-to-Bar Pullups 9 Strict Deficit Handstand Pushup 8” / 4” Scores uncontested Recovery: 400 Meter Run/Walk 3 Rounds 12 Ring Rows 24 Box Steps 12 Alternating KB Snatches 24 Sit Ups CoronaWOD: Ozzy
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Regional 15.6 5 Rounds for Time 25 calorie Row 16 Chest-to-Bar Pullups 9 Strict Deficit Handstand Pushup 8” / 4” 3 / 30 Weight Ladder Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute 3 / 31 Death by Back Squat @ 55% 1 on the first minute 2 on the second minute continue adding one rep each minute until you cannot get the given reps done in the given minute 4 / 1 Double Murph Run a Mile 100 Pull ups 200 Push ups 300 Air Squats Run a Mile 300 Air Squats 200 Push ups 100 Pull ups Run a Mile 4 / 2 Find Your 1 Rep Max Clean at least 7 reps must be over 90% Compare to 9/19/19 4 / 3 NorthWest Regionals 2010.1 3 Rounds 10 Overhead Squat @ 135 / 95 50 Double Unders 4 / 4 Alpine 6 Rounds 90 seconds Walking Lunge 3 minute rest For those with access to a home gym 10 - 1 Skin the Cat 100 ft Waiter Walks Recovery: Row 500 Meters: 2 Rounds 25 Goblet Squats 20 Kettle Bell Swings CoronaWOD: This is all done face down and the goal is unbroken Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period. This workout can be used for accessory work or as a core finisher after a WOD. In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”). The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken. Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.  For those with access to a home gym
Josie For time, wearing a 20-lb. vest: 1-mile Run Then, 3 rounds of: 30 Burpees 4 Power Clean 6 Front Squat Then, 1-mile Run Men: 155 lb. Women: 105 lb. Mens: 29:40 Steve Blood Womens: Uncontested Recovery: 10-1 Push Press 1-10 Deadlift CoronaWOD: Run 5K For those with access to a home gym 10 - 1 Shoulder Press @ 55% 2 - 20 Evil Wheel Recovery: Row 500 Meters 21-15-9 Push Ups Air Squats CoronaWOD:
Score is the time on the clock when the last set of sit-ups is completed.  Learn about the immune boosting benefits of the humble mushroom in this video.
For those with access to a home gym 9 - 6 - 3 Rope Climb 1 rep = 15ft 21 - 15 - 9 Turkish Get-up @ 55% 2 Rounds 400 Meter Run 25 GHD Sit Ups 25 GHD Raise CoronaWOD:
For those with access to a home gym Karabel 10 Rounds for Time 3 Power Snatch (135/95 lb) 15 Wall Balls (20/14 lb) Mens: Uncontested Womens: Uncontested Recovery: 2 Rounds 400 Meter Run/Walk 2 Minute Assault Bike 2 Minute Row 30 Second Plank 50 Meter KB Waiter Walk CoronaWOD: "Brenton"
 Hey everyone,
Remodeling is going great, and thanks to everyone who helped out both over the weekend and this morning. It hasn't been disseminated in any way by the health department other than digging through their website, but Jo was reading through the fine print where it stated that concerning Fitness Studios: "This does not include personal, one on one training or instruction in such locations provided no more than 5 persons are present and spaced at least 6 ft apart in any one operation at one time." Since we run several businesses out of this location (Alternative Athletics, Why Not Weightlifting, and Ronin Defense) I believe that we can separate the two buildings with the garage door and have members in each. In order to keep from over populating the space text or call Clint 406.839.8797 to get your name on this list for the time you plan on coming in. If you don't see your name, you are not on the list. We will try to update changes as fast as possible.) If you are on the schedule and can't make it, let us know so we can make that space available to others. As long as we are having to limit numbers we are going to continue with the remodel and the door will be locked. Knock on the garage door or text to let us know when you arrive. be smart with parking so that we can get trucks in and out. Hit me up if you have any questions. Hopefully this will all be over a week from Tuesday. Fingers crossed. -C- |