Last week’s Locker WOD winner: Josh!
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If you can't make it in for the comp, here is an at home WOD.
Annie 50, 40, 30, 20, 10 Double Unders Situps
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 20 Min AMRAP 100 ft Prowler Push 20 Hammer Swings 30 Sec L-Sit Recovery: Run/walk 400 Meters 21-15-9 Kettle Bell Swings Sit Ups U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members. The "Maupin" Hero WOD, created by Bare Hands CrossFit (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But a version they posted on YouTube was later posted on the CrossFit main site as the workout of the day for Sunday, April 10, 2016 (160410).   Everybody seems to be doing it nowadays, should you? Intermittent fasting has been trending for quite some time now. Is it simply hype or is there science to back up the grandiose claims of weight loss and improved overall health?
Whether you have tried it yet or not, read this article to learn if it is right for you and the best way to give it a try. Why Intermittent Fasting Can Be a Powerful Tool for Your Health  Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute Recovery: 12-9-6 Kettle Bell Cleans Kettle Bell Swings Russian Twist  21 - 15 - 9 GHD Sit-up Land Mines Twist Assault Bike calorie Recovery: 2 Rounds 400 Meter Run/Walk 25 Russian Twist  Make tender tasty meat with this easy marinade recipe.
 CrossFit Open 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 100 / 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 / 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 / 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 / 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 / 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 / 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 / 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Recovery: Bike 15 Minutes 10-1 Air Squats Sit Ups   Amateur Fight Gone Bad 5 Rounds 1 minute max Bench Press @ 55% 1 minute max Russian Twist 1 minute max Double Unders 1 minute rest Recovery: Row 500 Meters 2 Rounds 20 Sit Ups 10 Push Ups 5 Burpees 2/23
Amateur Fight Gone Bad 5 Rounds 1 minute max Bench Press @ 55% 1 minute max Russian Twist 1 minute max Double Unders 1 minute rest 2/24 CrossFit Open 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 100 / 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 / 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 / 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 / 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 / 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 / 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 / 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 2/25 21 - 15 - 9 GHD Sit-up Land Mines Twist Assault Bike calorie 2/26 Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute 2/27 Maupin 4 Rounds for Time 800 meter Run 49 Pushups 49 Situps 49 Air Squats Men: 36:43 (Sean) 34:01 (trainer) Women: 43:56 (Tara Z) 2/28 20 Min AMRAP 100 ft Prowler Push 20 Hammer Swings 30 Sec L-Sit 2/29 In House Competition at home Annie 50, 40, 30, 20, 10 Double Unders Situps |