Alternative Athletics
Last week’s locker WOD.
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Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Eric Siegel 22:19 on today's WOD by CrossFit Again Faster - video [wmv] [mov]  5/31
"Jerry" For time: Run 1 mile Row 2K Run 1 mile 21:26 - (Ryan MJ.) 22:05 - Woman Anonymous Recovery: 400 Meter Run 21 Kettle Bell Swings 400 Meter Run
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5/31
"Jerry" For time: Run 1 mile Row 2K Run 1 mile 21:26 - (Ryan MJ.) 22:05 - Woman Anonymous 6/1 21 - 15 - 9 Deadlift @ 55% 9 - 6 - 3 Rope Climb 6/2 Regionals 11.4 For Time 100 Pullups 100 Kettlebell Swing (24/16 kg) 100 Double Unders 100 Overhead Squat (95/65 lb) Time Cap: 25 minutes Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed. Scores Uncontested 6/3 Death By On the first minute do 1 Front Squat @ 55% On the second minute do 2 Front Squats @ 55% On the third minute do 3 Front Squats Continue until you cannot get all the reps done in the given minute Compare to 7/1/2017 6/4 Amateur Fight Gone Bad 5 Rounds 1 minute max Arch Rock 1 minute max 10 ft Broad Jumps 1 minute max Tuck Ups 1 minute rest 6/5 "Luce" Wearing a 20 pound vest, three rounds for time of: 1K Run 10 Muscle Up 100 Air Squats 6/6 Weight Ladder Start with 50% Bench Press Every 2 minute on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 1/14/2020 20 Minute AMRAP 200ft backward Sled Drag @ 50% Back Squat 200ft Bounding Steps 200ft Lunge Recovery: 3 Rounds 500 Meter Row 10 Russian Twist   5/29 Tabata 8 Rounds 20 seconds max Pushups 10 seconds rest 20 seconds max Knee to Elbow 10 seconds rest 20 seconds max Shoulder Press 10 seconds rest Recovery: 5 Rounds 5 Burpees 10 Jumping Lunges 5 Squats  Bergeron Beep Test EMOM for as Long as Possible 7 Thrusters (75/55 lb) 7 Pull-Ups 7 Burpees Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute. Recovery: 10-1 GHD Sit Ups Back Extensions  Check out this great article on mental toughness. Thank you Todd M. for sending this my way, I am happy to pass it along.
If It Doesn’t Suck, It’s Not Worth Doing  Alpine 6 rounds 45 seconds max Floor Wiper 45 seconds max GHD Raise 3 minute rest Recovery: 4 Rounds 10 Burpees 20 Air Squats  Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 11/12/19 Recovery: 2 Rounds 500 Meter Row 400 Meter Run/Walk  Check out this easy one pan meal from the folks at Paleo Leap!
Closed for Memorial Day  Amateur Fight Gone Bad 5 Rounds 1 min max Pushups 1 min max 10 ft Bear-crawl 1 min max V Ups 1 min rest Recovery: 25 reps of each: Box Steps Jumping Pull Ups Kettle Bell Swings Wall Balls Sit Ups  |