The winner is Brandon H
Community Events
We are thinking about doing a summer comp if there is interest!
We are thinking about doing a summer comp if there is interest!
creatine and protein are back in house!
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Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.  The Lyon
5 rounds, each for time of: 165 / 125-lb. Squat Clean, 7 reps 165 / 125-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Men’s: 9:58 Steve B Women’s: 11:21 Janel Compare to 3/29/18 a Recovery: Run/Walk 400 Meters 21-15-9 Floor Wipers Box Steps
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6 - 9 - 12 Wave Back Squats (all the way down, up 1/4, down, up 1/2, down, all the way up) 21 - 15 - 9 Row calories Recovery: Bike 15 Minutes 2 Rounds 15 GHD Sit Ups 15 Goblet Squats  Sleep, recover and repair time for your body, and your brain. Learn what our brain does to reset itself for the next day in this short article.
"Maggie" Five rounds for time of: 20 Handstand Pushup 40 Pullups 60 Pistol, alternating legs Men’s: Luke 50:06 Women’s: Uncontested Compare to 8/24/19 Recovery: 2 Rounds 500 Meter Row 15 Shoulder Press   1 Rep Max Snatch then 2 Min max GHD Sit-up Compare to 8/6/19 Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow  Tired of the same ol' plain scrambled eggs? Try this sweet potato version, it's a great way to get your carbs and protein in one.
 Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death. He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection. He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.  Tama
For time: 800-meter single-arm barbell Farmer Walks, 45/35 lb. 31 Toes-to-Bar 31 Pushups 31 Front Squat, 95/65 lb. 400-meter single-arm barbell Farmer Walks, 95/65 lb. 31 Toes-to-Bar 31 Pushups 31 Hang Power Clean, 135/95 lb. 200-meter single-arm barbell Farmer Walks, 135/95 lb. Scores unrecorded Compare to 5/23/18 Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings 2/16
Body Weight Backward Sled Drag 400M 2/17 Tama For time: 800-meter single-arm barbell Farmer Walks, 45/35 lb. 31 Toes-to-Bar 31 Pushups 31 Front Squat, 95/65 lb. 400-meter single-arm barbell Farmer Walks, 95/65 lb. 31 Toes-to-Bar 31 Pushups 31 Hang Power Clean, 135/95 lb. 200-meter single-arm barbell Farmer Walks, 135/95 lb. Scores unrecorded Compare to 5/23/18 2/18 1 Rep Max Snatch then 2 Min max GHD Sit-up Compare to 8/6/19 2/19 "Maggie" Five rounds for time of: 20 Handstand Pushup 40 Pullups 60 Pistol, alternating legs Men’s: Luke 50:06 Women’s: Uncontested Compare to 8/24/19 2/20 6 - 9 - 12 Wave Back Squats (all the way down, up 1/4, down, up 1/2, down, all the way up) 21 - 15 - 9 Row calories 2/21 4 Rounds 1 min L-Sit (cumulative) 400 ft Farmer Walks (both hands) 2/22 The Lyon 5 rounds, each for time of: 165 / 125-lb. Squat Clean, 7 reps 165 / 125-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Men’s: 9:58 Steve B Women’s: 11:21 Janel Compare to 3/29/18 |
