Last week’s Locker WOD. WINNER: Dan Hawkey!
 Tabata That 8 Rounds of 20 seconds max barbell Clean 45 / 35 10 seconds rest then 8 rounds of 20 seconds max Double Unders 10 seconds rest then 8 rounds of 20 seconds max Pushups 10 seconds rest then 8 rounds of 20 seconds max Kettlebell Swing 53 / 35 10 seconds rest Women 55 anonymous Men 51 anonymous Compare to 7/25/18 Recovery: 2 Rounds 400 Meter Farmer Walk 400 Meter Waiter Carry
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CrossFit and CrossFit style workouts are full of jargon and lingo that make things a little difficult for people just starting out. EMOM, AMRAP, T2B, C2B, OHS, HSPU you get the idea.
Back in the day we had an acronym that was used frequently called ROM which stood for "Range Of Motion." Certain movements such as KB swings and and GHD sit-ups can have ranges of motion that have to be fixed for competition (to create an equal standard) but that standard is possibly out of the "safe" range of motion for many individuals who have limitations. Not everyone should be doing full range of motion all the time. We used to put ROM for the individuals who did not perform the competition standard for range of motion on any movement, and this lead many people to push past appropriate levels and cause themselves to be injured. Their only motivation was getting the coveted "Rx" next to their score instead of ROM, which caused me to get lack on the use of ROM so people didn't make inappropriate choices. I am letting everyone know that we are bringing back the ROM, and that it will have many uses. As an example, in an Open, Hero or Named WOD where we keep track of the best score, if you are not getting a full range of motion on Push ups = ROM or when you don't clap or jump on a Burpee = ROM. However, in most cases, when you see ROM, I want you to view it as a scaling option. It was not appropriate for this person to do the full range of motion in that exercise. Rather than completely change the movement, we shortened the range of motion as a scaling option. Do not immediately assume that the individuals were caught cheating. Rather your first reaction should be that they were being sensible about their fitness and chose a standard different than the competition standard from the beginning of the workout, because it was the right scaling for them. Hope this makes sense. As of tomorrow, the ROM has returned! -C-  U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.  "Nick"
12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand Pushup on dumbbells Men: 28:59 Steve B. Women: Uncontested Recovery: 21-15-9 Wall Balls Kettle Bell Swings   1/27
Total Reduction 100 Bench @ 55% EMOM 10 situps 1/28 "Nick" 12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand push-ups on dumbbells Men: 28:59 Steve B. Women: Uncontested 1/29 21 - 15 - 9 Skin the Cat Burpee Box Jump 1/30 5 Rounds 20 Hip Extensions 20 Pullups 20 Toes-to-Bar 1/31 Tabata That 8 Rounds of 20 seconds max barbell Clean 45 / 35 10 seconds rest then 8 rounds of 20 seconds max Double Unders 10 seconds rest then 8 rounds of 20 seconds max Pushups 10 seconds rest then 8 rounds of 20 seconds max Kettlebell Swing 53 / 35 10 seconds rest Women 55 anonymous Men 51 anonymous Compare to 7/25/18 2/1 4 Rounds 400’ Forward Sled Drag @ 1/2 BS 20 single hand barbell Split Jerks Right Arm at 25% Jerk 400’ Backward Sled Drag @ 1/2 BS 20 single hand barbell Split Jerks Left Arm at 25% Jerk 2/2 "Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm Ogar AMRAP in 14 minutes 3 Snatch (135/95 lb) 1 Muscle Up 12 Wall Balls (20/14 lb) Women: 2+5 (Holly) Men: 7+11M Anonymous Recovery: 1000 Meter Row 20 Bar Facing Burpees ‘Deepfake’ technology can now create completely real-looking human faces  Tag Team Championship Fight Gone Bad 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 Bring a friend, bust it up between you two however you want. Only one person working at one time. Recovery: 21-15-9 Deadlift Burpees  20 Min AMRAP 50’ Prowler Push @ 1/2 Back Squat 10 Ring Rows with plate 20 KB Snatch @ 33% Snatch Recovery: 2 Rounds 20 Burpee Slam Balls 20 Russian Twist |
