Last week’s Locker WOD winner: Jacque!
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 3 Rounds 5 Tire Flips 100 ft Prowler Push w/ 50% on sled 5 Muscle Up 100 ft Prowler Push Recovery: 4 Rounds Run 200 Meters 25 Air Squats
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 Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. quote from Tommy’s former Platoon Leader: "The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."  Tommy Mac
2 Rounds For Time 12 Burpees 12 Thruster (115/75 lb) 12 Burpees 12 Power Snatch (115/75 lb) 12 Burpees 12 Push Jerk (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squat (115/75 lb) Compare to 6/17/19 Men's 19:36 Brandon H. Women's: 28:39 Anonymous Recovery: 4 Rounds Run 200 Meters 25 Air Squats  Amateur FGB 5 Rounds 1 min Jumping Lunge 1 min V Ups 1 min 10 ft backward Sled Drag @ 50% back squat 1 min rest Recovery: 15 Minute AMRAP 6 Lunges 5 Hollow Rocks 5 VUps  With things constantly changing around us, many of us may be questioning the things we do on a daily basis. This little post from Cross Fit Invictus can help us focus on on those why's and what they mean to us.
Addressing Your “WHY” and Your Fears  Alpine 6 Rounds 45 seconds 10ft Bear-crawl 45 seconds Bounding Steps 3 minute rest Recovery: 2 Rounds 500 Meter Row 400 Meter Run/Walk Summer is a great time for salads, but if you are running out of ideas for all of that fresh lettuce, try some of these salad recipes from Cultures for Health.
 "Tabata Something Else" Complete 8 rounds of 20 seconds Pullups 10 seconds rest Then 8 rounds of 20 seconds Pushups 10 seconds rest Then 8 rounds of 20 seconds Situps 10 seconds rest Then 8 rounds of 20 seconds Air Squats 10 seconds rest There is no rest between exercises. total reps from all 32 intervals Compare to 8/19/19 Recovery: 4 Rounds 10 Burpees 20 Air Squats  7/26
3 Rounds 10 Alligator Roll 15 Hollow Rock 20 Hip thrust 7/27 "Tabata Something Else" Complete 8 rounds of 20 seconds Pullups 10 seconds rest Then 8 rounds of 20 seconds Pushups 10 seconds rest Then 8 rounds of 20 seconds Situps 10 seconds rest Then 8 rounds of 20 seconds Air Squats 10 seconds rest There is no rest between exercises. Compare to 8/19/19 7/28 Alpine 6 Rounds 45 seconds 10ft Bear-crawl 45 seconds Bounding Steps 3 minute rest 7/29 Amateur FGB 5 Rounds 1 min Jumping Lunge 1 min V Ups 1 min 10 ft backward Sled Drag @ 50% back squat 1 min rest 7/30 Tommy Mac 2 Rounds For Time 12 Burpees 12 Thruster (115/75 lb) 12 Burpees 12 Power Snatch (115/75 lb) 12 Burpees 12 Push Jerk (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squat (115/75 lb) Compare to 6/17/19 7/31 3 Rounds 5 Tire Flips 100 ft Prowler Push w/ 50% on sled 5 Muscle Up 100 ft Prowler Push 8/1 Beast 12 25 Walking Lunge 20 Pullups 50 Box Jumps (20 in) 20 Double Unders 25 Ring Dips 20 Knee to Elbow 30 Kettlebell Swing (2/1.5 pood) 30 Situps 20 Dumbbell Squat Clean (35/25 lb) 25 GHD Hip Extension 30 Wall Balls (20/14 lb) 3 Rope Climb (15ft) Compare to 11/6/19 The "Kalsu" Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.  Kalsu
On the minute (until you complete 100 reps of thrusters). 5 Burpees max rep Thruster 135/95 lbs Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters. compare to 4/6/18 Men’s: 18:40 Brandon H. Women’s: 20:57 Anonymous Recovery: 5 Rounds 5 Burpees 10 Jumping Lunges 5 Air Squats |
