Last week’s Locker WOD winner: Jacque!
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 Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 10/16/18 Recovery: 2 Rounds 1000 Meter Row 10 Burpees 
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 Death by Overhead Squat @ 55% max 1 rep on the first minute 2 reps on the second minute 3 reps on the third minute continue until you can’t get the given reps done in the given minute Recovery: 30-20-10 Air Squats Push Ups Sit Ups Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.  Marston Complete as many rounds as possible in 20 minutes of: 405-lb. Deadlift, 1 rep 10 Toes-to-Bar 15 Bar Facing Burpee Men's: 8Rnds - Brandon H. Women's: Uncontested Recovery: 21-15-9 Floor Wipers Box Jumps 4/28
Marston Complete as many rounds as possible in 20 minutes of: 405-lb. Deadlift, 1 rep 10 Toes-to-Bar 15 Bar Facing Burpee 4/29 Death by Overhead Squat @ 55% max 1 rep on the first minute 2 reps on the second minute 3 reps on the third minute continue until you can’t get the given reps done in the given minute 4/30 Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 10/16/18 5/1 The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Compare to 2/15/18 5/2 Tabata 8 rounds 20 seconds Double KB Clean @ 20% each 10 seconds rest 20 seconds Dumbbell Snatch @ 1 hand same 10 seconds rest 20 seconds Assault Bike calories 10 seconds rest 5/3 "Danny" Complete as many rounds in 20 minutes as you can of: 24 inch Box Jumps, 30 reps 115 pound Push Press, 20 reps 30 Pullups Compare to 10/23/17 5/4 Alpine 6 Rounds 45 Seconds Pistol 45 Seconds Tire Flips 3 minute rest AMRAP 100’ Broad Jumps 100’ Prowler Push @ 33% 3 min max 20 Assault Bike calories Recovery: 2 Rounds 500 Meter Row 20 Box Jumps Here is an interesting free online class on edible mushrooms from a company that I use personally.    CrossFit Open 15.5 27-21-15-9 reps for time of: Row (calories) Thruster Men use 95 lb. Women use 65 lb. Compare to 10/28/18 Recovery: 3 Rounds 10 Squat Jumps 10 Push Ups 10 Pull Ups   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: 21-15-9 Push Press Ring Rows  Alpine 6 Rounds 45 seconds Hollow Rock 45 seconds Hang Snatch @ 55% 3 minute rest Recovery: 40-10 Air Squats Sit Ups Push Ups  Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.  "Bulger"
Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup Women's: 29:11 - Sami Men's: 24:07 - Nick P. Recovery: 3 Rounds 10 Weighted Sit Ups 10 Burpees  Tabata 8 Rounds 20 seconds Wood Chopper @25% snatch 10 seconds rest 20 seconds GHD Hamstring Curl 10 seconds rest 20 seconds Lunge steps 10 seconds rest Recovery: 2 Rounds 20 Burpees 20 Russian Twist |