Last week’s Locker WOD winner: Jacque!
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CrossFit Open 14.5 21-18-15-12-9-6-3 reps for time of: Thruster 95 / 65 lb. Burpees Recovery: 3 Rounds 200 Meter Row 10 Russian Twists
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Happy Friday Peeps! Sorry for the delay in the 1 mile Beer Run Brett put together. Looks like a good time was had by all! Maybe a little too fun! There were 2 pukies, Trainer Levi took home 1st place and Brett's dad took second! Thanks to Brett for putting together a fun event!  Alpine 6 Rounds 45 seconds Overhead Squat 45 seconds Ring Rows 3 minute Rest Recovery: 21-15-9 Deadlifts Burpees 1 Rep Max Snatch then 2 Min max GHD Sit-up Compare to 11/28/17 Recovery: 3 Rounds 10 Burpees 10 Strict Pullups   In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
"Joshie" Complete three rounds for time of: 40 / 30 pound Dumbbell / Kettlebell Snatch, 21 reps, right arm 21 L-Sit Pullups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Men’s: 18:15 (Brandon) Women’s: Uncontested Compare to 9/5/17 Recovery: 21-15-9 Squat Jumps Sit Ups Reduction Start with 3 Front Squat @ 55% and repeat every minute on the minute in the remaining time Row. The workout ends when you have accumulated 2000 meters Recovery: 21-15-9 Wall Balls Wall Ball Sit Ups   "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats Men’s: 29+7 (Tate) Women’s: 26+3 (Anonymous) Compare to 10/13/17 Recovery: 3 Rounds 10 Wall Balls 10 Kettle Bell Swings 10 Walking Lunges Descend / Ascend 5, 4, 3, 2, 1 Rope Climb 10, 20, 30, 40, 50 calories Assault Bike Recovery: 2 Rounds 400 Meter Run 25 Sit Ups June 24
Descend / Ascend 5, 4, 3, 2, 1 Rope Climb 10, 20, 30, 40, 50 calories Assault Bike June 25 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats June 26 Reduction Start with 5 Front Squat @ 55% and repeat every minute on the minute in the remaining time Row. The workout ends when you have accumulated 2000 meters June 27 "Joshie" Complete three rounds for time of: 40 / 30 pound Dumbbell / Kettlebell Snatch, 21 reps, right arm 21 L-Sit Pullups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups June 28 1 Rep Max Snatch then 2 Min max GHD Sit-up June 29 Alpine 6 Rounds 45 seconds Overhead Squat 45 seconds Ring Rows 3 minute Rest June 30 CrossFit Open 14.5 21-18-15-12-9-6-3 reps for time of: 95 / 65 lb. Thruster Burpees 20 Minute AMRAP 40 Hammer Swings 20 Russian Twist 200 ft Waiter Walks Recovery: 2 Rounds 400 Meter Farmer Carry 400 Meter Waiter Walk |
