The winner is Derek
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Warm Up: 21-15-9 Air Squats Good Mornings 3 Rounds 20 Dumbbell Squat Clean @ 20% each 3 min Plank 20 Deadlift @ 55% Recovery: 3 Rounds 20 Goblet Squats 20 KB Swings 
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 Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). Hansen 5 Rounds 30 Kettlebell Swing 30 Burpees 30 GHD Sit-up Recovery: 2 Rounds 15 Bar Facing Burpees 20 Deadlift Warm Up: 21-15-9 Pushups Lunge Tabata 8 Rounds 20 second max Jumping Lunge 10 second Rest 20 second max Hip Extensions 10 second Rest 20 second max Ring Dips 10 seconds rest Recovery: 21-15-9 Deadlift Burpees Damn we suck!  2/25
Dump Truck 1 Rope Climb then 21 – 15 – 9 Calories Rowed Box Jumps 24” / 20″ Wall Balls 20# / 16# then 10 Handstand Pushups 2/26 Tabata 8 Rounds 20 second max Jumping Lunge 10 second Rest 20 second max Hip Extensions 10 second Rest 20 second max Ring Dips 10 seconds rest 2/27 Hansen 5 Rounds 30 Kettlebell Swing 30 Burpees 30 GHD Sit-up 2/28 3 Rounds 20 Dumbbell Squat Clean @ 20% each 3 min Plank 20 Deadlift @ 55% 3/1 10 - 1 Thruster @ 55% 2 - 20 GHD Raise 3/2 CrossFit Open 18.2 3/3 20 min AMRAP 100 ft Farmer Walks 10 calories Assault Bike 15 Floor Wiper Warm Up 3 Rounds8 Ring Rows 8 Burpees Dump Truck 1 Rope Climb then 21 – 15 – 9 Calories Rowed Box Jumps 24” / 20″ Wall Balls 20# / 16# then 10 Handstand Pushups Compare to 5/24/17 Recovery: 40-10 Air Squats GHD Situps  Here is an lovely modern side board with living edge and production pictures. For my wood workers.
Warm up 2 Rounds 8 Back Extensions 16 Situps 20 minute AMRAP 5 Atlas Stone Clean 50 ft Atlas Stone Carry 10 Evil Wheel 50 ft Atlas Stone Carry Recovery 21-15-9 Wallballs Wallball Situps  Warm Up: 3 Rounds 250m Row 10 Pushup 10 Pullups Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 Toes-to-Bar 10 Dumbbell Hang Clean and Dumbbell Push Jerk 50 / 35lb 14 / 12-cal. Row Recovery: 2 Rounds 400 Meter Run 2x1:00 Plank Hold I think this video is a very interesting contrast to the physical condition of people today  Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Ned 7 rounds for time of: 11 body-weight Back Squat 1,000-meter Row Recovery: 2 Rounds 500 Meter Row 10 Body Blasters The games are upon us! Get signed up! The workout will be our WOD of the day on Friday! Come down grab a drink and something to burn and do the workout and cheer on fellow athletes!  Warm up 21-15-9 Box Jumps Band Y Pull 1 Rep Max Find your 1 rep max Split Jerk at least 7 reps must be over 90% Compare to 8/9/2017 then Post Max Conditioning WOD 4 Rounds 15cal Row 5 thrusters (75%) 30sec Rest Recovery 800 Meter Run 10 Turkish Get Ups (each side)  |
