The winner is Dan H
 Warm Up 3 Rounds 10 Bare Bar Sumo Deadlift High Pull 10 Pushups 10 Air Squats WOD Open 15.5 27 - 21 - 15 - 9 Row calories Thruster 95 / 65 Cool Down 7 Minute Upper Body Stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 10-1 GHD Sit Ups Back Extensions
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Hey everyone,
We are in a situation, where everyone who wants to be vaccinated against Covid, over the age of 16, can be. As such, we really want to start getting some activities going again. May 8th, we are going to host a technique symposium. If there is a movement that you are struggling with, or wish to refine, hang out after the regular class (10am - noon) from noon - 2pm. We will have as many trainers on hand as possible to work with you all. We missed the annual tag team championship FGB in January. We are going to be bringing it back May 21st. For those unfamiliar this is a 5 round version of: Fight Gone Bad 1 minute max Wall Balls (20/14#) 1 minute max Sumo Deadlift High Pull (75/55#) 1 minute Box Jump (20/18") 1 minute Push Press (75/55#) 1 minute Rowing for calories If you bring a friend or family member who hasn't been a gym member for the last 6 months, the two of you can split up the workout however you want to. If you don't bring someone, you do the whole thing by yourself. Mid to late June we will be bringing back the Friday night BBQ's. This summer we will be hosting a Saturday Competition. I would like to call it something COVID related, but all I am coming up with is: Competition Overcoming Viruses & Infectious Disease I think you all can do better than that. Let me know your witty ideas. There will be 3 workouts in 1 day. We are currently thinking partners scaled for sexual equality, possibly scaling for masters or children as well, but it will depend on the workouts chosen. I will keep you all posted as dates become relevant. -C-  Warm Up Row 1000 meters 3 Rounds 10 Pushups 10 banded Overhead Squat 5 Jefferson Curl Strength 5 sets of 5x Deadlift increase weight each set WOD Amateur FGB 5 Rounds 1 min max Ring Dips 1 min max Evil Wheel 1 min max Overhead Squat 1 min rest Cool Down 2 minutes each Yoga - Cobra Position banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Minute Airdyne   Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.” Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her. “She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.” Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.  Warm Up
Burgener warm up - clean then 3 Rounds Row 10 cal 10 burpees over the rower to get a feel for the movement and placement of equipment WOD Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. Row 20 burpees over the rower 10 Power Clean 155 / 105 Scores Uncontested Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run/walk 20 Shoulder Press  Warm Up Row 1000 meters Power 5 Sets of 3x Power Snatch WOD 10 - 1 Skin the Cat 2 - 20 Hip Extensions Cool Down 2 minutes each Yoga - Cobra Position banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 20 Kettle Bell Swings 3 Minute Accumulative Plank Hold  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Air Squats 10 Pushups Strength 5 Sets 5x Bench Press increase in weight each set WOD 10 min AMRAP 100 ft Prowler Push @ max Back Squat 20 Jumping Lunge 10 Back Squat @ 55% Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Row   Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 bare bar Bench Press 10 bare bar Squat Clean Strength 5 sets of 5x Front Squat increase in weight each set WOD Lorenzo For time: Run 1,000 meters (around the block) Then, 5 rounds of: 15 Pushups 20 Medicine Ball Clean 20# / 14# 21 Burpees Then, Run 1,000 meters Scores Uncontested Cool Down 10 minute stretches Hamstrings and Hip flexors 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 15 Minutes 6 Lunges 5 Hollow Rocks 5 V Ups 4/18
Lorenzo For time: Run 1,000 meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1,000 meters Scores uncontested 4/19 10 min AMRAP 100 ft Prowler Push @ max Back Squat 20 Jumping Lunge 10 Back Squat @ 55% 4/20 10 - 1 Skin the Cat 2 - 20 Hip Extensions 4/21 Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. Row 20 burpees over the rower 10 Power Clean 155 / 105 Scores uncontested 4/22 Amateur FGB 1 min max Ring Dips 1 min max Evil Wheel 1 min max Overhead Squat 1 min rest 4/23 Open 15.5 27 - 21 - 15 - 9 Row calories Thruster 95 / 65 4/24 Death by 2x Toes-to-Bar  Warm Up Row 1000 meters then work your way up to 50% Deadlift with 3 sets of 3x reps WOD 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 Compare to 2/26/20 Cool Down 3 sets of 15 reps reverse Hyper @ 25% back squat Low Back 4 Stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.3 3 Rounds 500 Meter Row 10 Russian Twist (2 count)  Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty. Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby. He is survived by his wife, Kate; and sons, Jake and Billy.   Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then Burgener warm up - clean + front squat WOD Hollywood For time: Run 2 km 22 wall-ball shots, 30 / 20-lb. ball 22 muscle-ups 22 wall-ball shots, 30 / 20-lb. ball 22 power cleans, 185 / 135-lb. 22 wall-ball shots, 30 / 20-lb. ball Run 2 km scores uncontested Cool Down 10 minute stretches Hamstrings and Hip flexors upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 30/30 Airdyne |
