|
Last Week's Locker WOD scores
|
The next week's "Locker WOD" is
the CrossFit Open |
  Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.
Feeks For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 65-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 65-lb. dumbbells 12 x 100-meter shuttle sprint 12 squat clean thrusters, 65-lb. dumbbells 14 x 100-meter shuttle sprint 14 squat clean thrusters, 65-lb. dumbbells 16 x 100-meter shuttle sprint 16 squat clean thrusters, 65-lb. dumbbells Men: 52:57 - (70# Brandon) Women: Uncontested Recovery: 21-15-9 Squat Jumps Sit Ups
0 Comments
9/30
Feeks For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 65-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 65-lb. dumbbells 12 x 100-meter shuttle sprint 12 squat clean thrusters, 65-lb. dumbbells 14 x 100-meter shuttle sprint 14 squat clean thrusters, 65-lb. dumbbells 16 x 100-meter shuttle sprint 16 squat clean thrusters, 65-lb. dumbbells 10/1 Find Your 1 rep max Box Jumps then Find your max number of push ups in 2 minutes 10/2 Descending 20 - 2 Landmines @ 25% snatch 10 - 1 Tire Flips 10/3 "Lynne" Five rounds for max reps of: Body weight Bench Press Pull-ups Rest between sets 10/4 Death by Pistols Alternating legs, Do one Pistol on the first minute Two Pistol on the second minute Three Pistol on the third minute continue until you cannot get the given reps done in the given minute 10/5 "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards 10/6 In house competition at 8:30 AM, so this is an at home WOD Come down and cheer everyone on. 3 Rounds 20 Odd object Power Clean @ 35% (one object or two objects that add up to 35%) 40 Situps 60 Sledge Hammer Swings Total Reduction Every minute on the minute 6 Knee to Elbow In the remaining time perform Split Jerks @ 55% of max Continue until you have accumulated 50 Jerks Recovery: Run 1 Mile   Big Mack 15 - 12 - 9 Rope Climb Squat Snatch @ 135 / 95 Men's: Uncontested Women's: Uncontested Recovery: 500-100 Meter Row 10-50 Sit Ups  Descend / Ascend 20 - 2 Assault Bike calories 2-20 50ft shuttle run Recovery: 3 Rounds 15 Kettle Bell Swings 15 Wall Balls Throwback Thursdays: Jock's triumphant return after heart valve replacement  Hey everyone here are some quick reminders:
Fall party at Holly's this Friday and we will be saying good bye to the Thompson family who is moving away to West Virginia. You can find Holly's address on the WOD board at the gym. BYOB and chairs. Bring a side dish for the meal or wood for the fire. She is hoping to have the ribs ready by 5 - 6 pm. The following Saturday is Pukey's. This partner competition is primarily in house, but we are allowing people to partner up with friends and family from outside of the gym. We are getting some late arrivals, so if you are kicking around the idea of signing up, the sheet is in the bathroom. The entrance fee is $20 per person to cover t-shirts. Come up with a team name or I will come up with one for you. Tentative names listed in picture above. We will have a heat list early next week. The first workout will be at 8:30 am. Since there is a large turnout, with most of the trainers competing, we will need volunteers from each heat to help count reps for the other heats. Expect 4 or 5 teams per heat. For the workouts listed below, boys and girls are considered to be under the age of 16 years. Workout #1: 750 jump rope singles. You can only jump rope while your partner is hanging off of the pull up bar. Switch positions as you see fit. Get your jump rope figured out before the day of the competition! Workout #2: 15 min AMRAP: 50 burpee buy in (only one person doing burpees at a time) Once the buy in is completed you can fill in the open position of your choice with stations changing every minute on the minute. (Only one person working out at a time, this will give you time to set up the bike or rower up in your time off) #1 Assault Bike Calories #2 KB Swings (women 25# girls 10# men 45# boys 15#) #3 Shoulder press (women 55# girls 15# men 75# boys 25#) #4 Jumping Pull ups #5 Row Calories Workout #3: 1000 meter partner sled drag Bring head phones or ear plugs, these sleds are noisy Both partners working however you see fit. For every man on your team add 45# For every woman add 25# For every boy add 15# For every girl add 10# Casey and Annie's Christmas party is on Dec 8th at 6pm. Guys are invited to have hookah and hooch in the basement for the second year. The gift exchange is on for the ladies. Bring or make a Christmas ornament with a price point of $20 or less. Adults only. The following weekend Dec 15th we will have the gym Christmas Party at the Hull House. There will be a co-ed partners foosball or Darts tournament with prizes. Food will be potluck and partially catered. Show up whenever suits you. For the professionals that can function the day after New Year's Eve we will also be having the annual Whiskey tasting and Chili feed while watching the Winter Classic. This next year it is Blackhawks versus Bruins at Notre Dame Stadium. The game usually starts around noon eastern time. Weight Ladder Start with 50% Front Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Recovery: 10-1 GHD Sit Ups 1-10 Shoulder Press   Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
A fund for Arnie's family has been established by the Los Angeles County Fire Department. "Arnie" With a single 2 / 1.5 pood kettlebell: 21 Turkish Get-up, Right arm 50 Kettlebell Swing 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Men: 28:48 - (Eric S.) Women: Uncontested Recovery: 21-15-9 Deadlifts Burpees  Three Steps Down 40 - 30 - 20 Front Rack Lunge @35% Back Squat 12 - 9 - 6 Deadlift @ 65% Recovery: 2 Rounds 400 Meter Run 25 Sit Ups The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. Compare to 2/15/18 Recovery: 10-1 Burpees 20-2 GHD Raise |