Last week’s Locker WOD. WINNER: Dan Hawkey!
 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.  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 15 banded Overhead Squat 10 shoulder press front and back WOD Marco 3 rounds for time of: 21 Pullups 15 Handstand Pushup 9 Thruster, 135 / 95 lb. Women: 13:14 Taryn Men: 20:02 Brian Tate Men’s Trainer: 12:07 Compare to 12/2/20 Cool Down upper back and trap stretches 10 minute Glute Hip 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. 4 Rounds 10 Burpees 20 Sit Ups
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 Warm Up 3 Rounds 15 Kettlebell Swing 5 Ring Dips WOD 42 - 30 - 18 Pushups 21 - 15 - 9 Wood Chopper (each side) @ 25% snatch Cool Down foam roller chest stretch 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 30 Calorie Bike 30 Sit Ups Hey everyone,
I hope you have a fun weekend, fireworks or not! This weekend we will be closed on the 4th (Sunday.) Monday the 5th (federal holiday) we will have limited hours from 9 - noon. Also July 17 and 18th we will be closed for Big Sky State Games when we host the Olympic weightlifting on Saturday and Power lifting on Sunday! -C-  Warm Up Row 1000M Burgener warm up - clean + Front Squat WOD Clean Ladder Start at 50% max squat Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute compare to 5/15/21 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 500 Meter Row 20 Kettle Bell Swings 10 Push Ups   Warm Up Hit all the movements, working up to your first attempts. WOD "CrossFit Total" Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) Kevin T: 1187 = 455 (BS record), 225, 507 (DL record) Suzanne A: 723 = 287.2 (BS record),120, 316 Compare to 6/27/20 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. 1000 Meter Row 2 Rounds 25 Sit Ups 25 Leg Levers 6/27
"CrossFit Total" Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) Kevin T: 1187 = 455 (BS record), 225, 507 (DL record) Suzanne A: 723 = 287.2 (BS record),120, 316 Compare to 6/27/20 6/28 Clean Ladder Start at 50% max squat Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute compare to 5/15/21 6/29 42 - 30 - 18 Pushups x2 21 - 15 - 9 Wood Chopper (each side) @ 25% snatch 6/30 Marco 3 rounds for time of: 21 Pullups 15 Handstand Pushup 9 Thruster, 135 / 95 lb. Women: 13:14 Taryn Men: 20:02 Brian Tate Men’s Trainer: 12:07 Compare to 12/2/20 7/1 Death By Toes-to-Bar 1 on the first minute 2 on the second minute continue adding one rep per minute until you cannot get the assigned reps done in the given minute. 7/2 Open 12.2 AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snatches (210/120 lb) Complete 30 snatches at each weight. If athlete gets to the final weight, complete as many reps as possible until time is up. 7/3 Amateur Fight Gone Bad 1 minute Bench Press @ 55% 1 minute Hollow Rock 1 minute Hip Extensions 1 minute rest 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 100ft Backward Jog 10 shoulder press front and back bare bar WOD 5 Rounds 100 ft backward Sled Drag at max BS 20 2 count Jumping Lunge 100 ft Bear-crawl Cool Down 10 minute Glute Hip 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. 21-15-9 Goblet Squats Weighted Sit Ups  U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.   Warm Up Row 1000M Burgener warm up - clean + 3xFront Squat + 3xShoulder Press WOD "J.J." For time: 185 pound Squat Clean, 1 rep 10 Parallette Handstand Pushup 185 / 135 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up Men’s: 33:55 Steve Blood Women’s: uncontested Compare to 5/8/18 Cool Down upper back and trap stretches 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. 10-1 Kettle Bell Squat Cleans Kettle Bell Shoulder Press (each arm) 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 Hip Extensions 10 Air Squats WOD Amateur Fight Gone Bad 1 minute Kettlebell Swing @ 33% snatch 1 minute Row for calories 1 minute Hip Bridge Extensions @ 50% Back Squat 1 minute rest Cool Down Low Back 4 Stretches 10 minute Glute Hip 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 25 Sit Ups  |
