Last week’s Locker WOD winner: Chad
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Hey everyone, I haven't seen most of you, and I'm missing you all. The remodel is still trucking along, construction being an essential service and all that. Also if you run out of supplies and can't find it at the store, Pop Control, our 501c3 is running a supply exchange to help people when the stores run out of essentials. If you have a chance to buy two of something needed that you feel might be in short supply, bring it down. Make sure that you are doing what you can to maintain your level of fitness. Not only do you want to not have it suck when you get back to the gym, but with COVID-19 and how it attacks the body, having a good VO2 max, could literally save your life. A Tabata a day keeps the ventilator away? On that note, and as a means of motivation, CrossFit is doing a 3 week at home competition. Unlike the open, they are sending 100% of registration fees / donations to the affiliate of your choice. If you feel like participating click here. Stay safe, think of those around you and we will get through this together. -C-
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For those with access to a home gym Death by Back Squat @ 55% 1 on the first minute 2 on the second minute continue adding one rep each minute until you cannot get the given reps done in the given minute Recovery: 2 Rounds 400 Meter Run/Walk 15 Shoulder Press 10 Burpees CoronaWOD: For time, following the sequence of 15/1, 13/3, etc. Handstand Pushup: 15, 13, 11, 9, 7, 5, 3, 1 L-Sit Pullups: 1, 3, 5, 7, 9, 11, 13, 15  Make sure you get your leafy greens with this kale salad recipe.
For those with access to a home gym Weight Ladder Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow CoronaWOD: CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach For those with access to a home gym Regional 15.6 5 Rounds for Time 25 calorie Row 16 Chest-to-Bar Pullups 9 Strict Deficit Handstand Pushup 8” / 4” Scores uncontested Recovery: 400 Meter Run/Walk 3 Rounds 12 Ring Rows 24 Box Steps 12 Alternating KB Snatches 24 Sit Ups CoronaWOD: Ozzy
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Regional 15.6 5 Rounds for Time 25 calorie Row 16 Chest-to-Bar Pullups 9 Strict Deficit Handstand Pushup 8” / 4” 3 / 30 Weight Ladder Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute 3 / 31 Death by Back Squat @ 55% 1 on the first minute 2 on the second minute continue adding one rep each minute until you cannot get the given reps done in the given minute 4 / 1 Double Murph Run a Mile 100 Pull ups 200 Push ups 300 Air Squats Run a Mile 300 Air Squats 200 Push ups 100 Pull ups Run a Mile 4 / 2 Find Your 1 Rep Max Clean at least 7 reps must be over 90% Compare to 9/19/19 4 / 3 NorthWest Regionals 2010.1 3 Rounds 10 Overhead Squat @ 135 / 95 50 Double Unders 4 / 4 Alpine 6 Rounds 90 seconds Walking Lunge 3 minute rest For those with access to a home gym 10 - 1 Skin the Cat 100 ft Waiter Walks Recovery: Row 500 Meters: 2 Rounds 25 Goblet Squats 20 Kettle Bell Swings CoronaWOD: This is all done face down and the goal is unbroken Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period. This workout can be used for accessory work or as a core finisher after a WOD. In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”). The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken. Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.  For those with access to a home gym
Josie For time, wearing a 20-lb. vest: 1-mile Run Then, 3 rounds of: 30 Burpees 4 Power Clean 6 Front Squat Then, 1-mile Run Men: 155 lb. Women: 105 lb. Mens: 29:40 Steve Blood Womens: Uncontested Recovery: 10-1 Push Press 1-10 Deadlift CoronaWOD: Run 5K For those with access to a home gym 10 - 1 Shoulder Press @ 55% 2 - 20 Evil Wheel Recovery: Row 500 Meters 21-15-9 Push Ups Air Squats CoronaWOD:
Score is the time on the clock when the last set of sit-ups is completed.  Learn about the immune boosting benefits of the humble mushroom in this video.
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