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Last Week's Locker WOD scores
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The next week's "Locker WOD" is
the CrossFit Open |
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Amateur Fight Gone Bad 5 Rounds 1 minute Row calories 1 minute Overhead Squat @ 55% 1 minute alternating split Jerk (Same Bar) 1 minute rest Recovery: Run 400 Meters Row 500 Meters 50 Sit Ups
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With the back and forth weather and the adjustment to the time change, you may be experiencing some physiological changes. But how do you determine the cause? Read my article about what might be the issue and take a simple online quiz to see if this is you?  I’m putting the order in for sweatshirts next week. If everyone that signed up orders they will be around 50.00. Money is due buy Monday the 9th of December. You can give it to any trainer. Make sure you check off that you paid on the list.
 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members.  Havana
Complete as many rounds as possible in 25 minutes of: 150 Double Unders 50 Pushups 15 Power Clean Men: 185 lb. Women: 125 lb. Men's: 4+70 Annonymous Women's: Uncontested Men's Trainer: Women's Trainer:3 Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans Men: 75 lb. Women: 55 lb. Compare to 4/18/18 Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings Death by 1 rep Toes-to-Bar on the first minute 2 reps on the second minute continue until you cannot get all the reps done in the given minute. Recovery: Row 500 Meters 21-15-9 Push Press Ring Row  Another great recipe from Katie's kitchen! With a name like this, how could you not make it? Plus the picture looks amazing!
 21 - 15 - 9 2 count Walking Lunge Russian Twist @ 25% snatch Assault Bike Calories Recovery: 12-9-6 Kettle Bell Thrusters Kettle Bell Swings Russian Twist Descend / Ascend 10 - 1 Dumbbell Push Press @ 20% Jerk in each 1-10 Burpees Recovery: 2 Rounds 500 Meter Row 25 Russian Twist  12/1
Descend / Ascend 10 - 1 Dumbbell Push Press @ 20% Jerk in each 1-10 Burpees 12/2 21 - 15 - 9 2 count Walking Lunge Russian Twist @ 25% snatch Assault Bike Calories 12/3 Death by Toes-to-Bar 12/4 Havana Complete as many rounds as possible in 25 minutes of: 150 Double Unders 50 Pushups 15 Power Clean Men: 185 lb. Women: 125 lb. Men's: 4+70 Annonymous Women's: Uncontested Men's Trainer: Women's Trainer:3 Compare to 4/18/18 12/5 Amateur Fight Gone Bad 5 Rounds 1 minute Row calories 1 minute Overhead Squat @ 55% 1 minute alternating split Jerk (Same Bar) 1 minute rest 12/6 Baseline For time 500 Meter Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups Men's: 3:37 Kris Women's: 4:14 Tara (4:11 Trainer) compare to 6/10/18 12/7 Alpine 6 Rounds 90 seconds Box Steps 20” / 24” 3 minute rest  Clean Ladder Start at 50% max Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute Recovery: Run 800 Meters 21-15-9 Floor Wipers Box Steps |
