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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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Alpine 6 Rounds 45 seconds Assault Bike Calories 45 seconds Back Squat @ 55% 3 minute rest Recovery: 2 Rounds 400 Meter Run 500 Meter Row
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Quick reminder, December 6th is Annie's Christmas party. Annie's doing ribs and and salad, potluck items are welcome. Drinks will be BYOB. There will be a gift exchange for those who wish to participate. The theme this year is a nice consumable item in the $20 range that you would use to pamper yourself.   U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.  Servais For time: Run 1.5 miles Then, 8 rounds of: 19 Pullups 19 Pushups 19 Burpees Then, 400-meter sandbag carry (heavy) 1-mile Farmer Walks with 45-lb. dumbbells Men’s: 66:09m Chris Pinnick Women’s: uncontested Recovery: Row 1000 Meters 3 Rounds 15 Sit Ups 10 Burpees More from Katie's kitchen! And with a recipe with a name like this one, how could you not make it?
 Death by Hang Squat Snatch @ 55% 1 rep in the first minute 2 rep in the second continue increasing 1 rep per minute until you cannot get the given reps done in the given minute Recovery: Bike 15 Minutes 10 GHD Sit Ups Push Ups   Amateur Fight Gone Bad 5 Rounds 1 minute max Ski Jumper 1 minute max Bear-crawl 1 minute max Evil Wheel 1 minute rest Recovery: Run 400 Meters 21-15-9 Kettle Bell Swings Sit Ups 11/17
Amateur Fight Gone Bad 1 minute max Ski Jumper 1 minute max Bear-crawl 1 minute max Evil Wheel 1 minute rest 11/18 Death by Hang Squat Snatch @ 55% 1 rep in the first minute 2 rep in the second continue increasing 1 rep per minute until you cannot get the given reps done in the given minute 11/19 Servais For time: Run 1.5 miles Then, 8 rounds of: 19 Pullups 19 Pushups 19 Burpees Then, 400-meter sandbag carry (heavy) 1-mile Farmer Walks with 45-lb. dumbbells Men’s: 66:09m Chris Pinnick Women’s: uncontested 11/20 Alpine 6 Rounds 45 seconds Assault Bike Calories 45 seconds Back Squat @ 55% 3 minute rest 11/21 Fin 4 rounds Run 400M Row 500M Men's: 15:00 Josh Women's: 17:26 Jen Compare to 6/15/18 11/22 Ascend / Descend 10 - 1 Tire Flips 1 - 10 Ladder Icky Shuffle (odds forward, evens backward) 11/23 Tabata 8 Rounds 20 seconds Push Press 10 seconds rest 20 seconds Kettlebell Swing 10 seconds rest 20 seconds GHD Sit-up 10 seconds rest Optimus Prime 7 Minute AMRAP start with Wall Balls 20 / 14 Every Minute on the Minute 5 Deadlift 225 / 155 Men’s: 100 Jeff Z Women’s : Uncontested Recovery: 30-10 Air Squats Push Ups Sit Ups   Tabata 8 Rounds 20 seconds Shoulder Press @ 55% 10 Seconds Rest 20 seconds Situps 10 Seconds Rest 20 seconds Ring Dips 10 Seconds Rest 20 seconds Hollow Rock 10 Seconds Rest Recovery: 2 Rounds 500 Meter Row 25 Russian Twist   U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.  "Josh"
For time: 95 pound Overhead Squat, 21 reps 42 Pullups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups Men’s: 5:19 Brandon Women’s: Uncontested Trainer W: 11:02 (Kelia) Recovery: Row 500 Meters 9-6-3 Deadlift Thruster |