Locker WOD winner: Casey
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It seems like fall is starting to make an appearance and you might be looking for a comforting dinner meal. This recipe gives you an easy all in one dinner with a main and side dish.
Easy Herb-Crusted Pork Tenderloin
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 Swinging Annie 50-40-30-20-10 reps of: Kettlebell Swing 53 / 45 lbs Situps abmat Double Unders Scores uncontested Recovery: 3 Rounds 6 Weighted Box Steps 10 Push Ups 14 Kettle Bell Swings  42 - 30 - 18
Weighted Box Step @ 40% BS Ski Jumper GHD Hamstring Curl Recovery: 8 Minutes 6 Jumping Pull Ups 6 Alternating Kettle Bell Snatches 8/30
42 - 30 - 18 Weighted Box Step @ 40% BS Ski Jumper GHD Hamstring Curl 8/31 Swinging Annie 50-40-30-20-10 reps of: Kettlebell Swing 53 / 45 lbs Situps (abmat)s Double Unders Scores uncontested 9/1 1 Rep Max Snatch then 2 Min max GHD Sit-up Compare to 2/18/20 9/2 Tabata 8 Rounds 20 sec Shoulder Press @ 55% 10 sec rest 20 sec Evil Wheel 10 sec rest 20 sec Waiter Walks 10 sec rest 9/3 "Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters 23: 04M - Blood 24:59W - Janel Compare to 11/9/18 9/4 20 Min AMRAP 30 sec L-Sit 6 Ladder Two in Two out - Lateral 100 ft Bear-crawl 9/5 Doubles and Oly 50 Double Unders 5 Squat Snatch 50 Double Unders 4 Squat Snatch 50 Double Unders 3 Squat Snatch 50 Double Unders 2 Squat Snatch M 16-17: 185-205-225-245 lb. M 35-39: 185-205-225-245 lb. M 40-44: 185-205-225-245 lb. M 45-49: 145-165-185-205 lb. F 16-17: 135-145-155-165 lb. F 35-39: 135-145-155-165 lb. F 40-44: 135-145-155-165 lb. F 45-49: 115-125-135-145 lb. squat cleans M 14-15: 185-205-225-245 lb. M 50-54: 205-225-245-265 lb. M 55-59: 185-205-225-245 lb. M 60+: 155-165-185-205 lb. F 14-15: 135-145-155-165 lb. F 50-54: 135-145-155-165 lb. F 55-59: 115-125-135-145 lb. F 60+: 95-105-115-125 lb. compare to 10/18/18 U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.   DG
AMRAP in 10 minutes 8 Toes-to-Bar 8 Dumbbell Thruster (35/25 lb) 12 Dumbbell Walking Lunge (35/25 lb) Men’s: 8+20 Brandon Women’s: 7+2 Tara Recovery: 10- 1 Shoulder Press 1-10 Deadlift  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 Recovery: 4 Rounds 30 Seconds Max Sit Ups 30 Second Alternating Lunges   Alpine 6 Rounds 45 seconds Hollow Rock 45 seconds Land Mines Twist @ 25% snatch (2 count) rest 3 minutes Recovery: 10-1 Air Squats Push Ups Mountain Climbers  Filthy 50 For time: 50 Box Jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swing, 1 pood Walking Lunge, 50 steps 50 Knee to Elbow 50 Push Press, 45 pounds 50 Hip Extensions 50 Wall Balls shots, 20 pound ball 50 Burpees 50 Double Unders Men’s: 17:46 Anonymous Women’s: 23:23 Anonymous Compare 5/16/19 Recovery: 2 Rounds 20 Wall Balls 400 Meter Run/Walk   Amateur Fight Gone Bad 5 Rounds 1 minute Handstand Pushup 1 minute Plank Plate Slide 2 count 1 minute Ring Dips 1 minute rest Recovery: 20 Calorie Row 20 Overhead Squats 20 Calorie Row 20 Sit Ups One of my favorite sides is coleslaw. Not only is it easy to toss together, but the possibilities are endless. For a non creamy version, give this citrus based one a try.
Lime Cilantro Coleslaw |