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  • About Us
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Last week’s Locker WOD winner: Jacque!


Recipe of the Week

8/31/2020

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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

8/31/2020

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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

Picture
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Alternative Athletics: 3 Steps

8/30/2020

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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
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Weekly Update August 30th - Sept 5th

8/30/2020

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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
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CrossFit Hero: DG

8/29/2020

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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.
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Picture
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
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Alternative Athletics: Weight Ladder

8/28/2020

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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
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Alternative Athletics: Alpine

8/27/2020

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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


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CrossFit WOD: Filthy 50

8/26/2020

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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

Picture
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Amateur Fight Gone Bad

8/25/2020

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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
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Recipe of the Week

8/24/2020

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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
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