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Last Week's Locker WOD scores
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The next week's "Locker WOD" is
the CrossFit Open |
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Halloween Costumes so far: THC Brownie and Soccer Mom complete with Stadium wrap  Former Beauty Queen  Cow and Caleb or Fantastic Beasts?  Maid and White Collar Convict? (50 Shades of Gray)  Kelly as Picasso? (A mime) What are these other two girls doing?  Oh . . . that clears it up! 
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Do you just feel like you are never prepared when it comes to having healthy grab and go items at home? Or maybe you are unsure how to make your out and about meals healthier. Check out these tips and see if there are any that you can implement in your day, read them here.
 Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.  "RJ"
Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Pushups Men's: Blood 36:57 Women's: Tara 48:33 Compare to 10/20/17 Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings  Hey everyone,
Oct 31st falls on a Thursday this year. Hours will be from 5:30am - 6:00pm. All the trainers have kids and all the kids want candy. Those greedy little goblins In homage to years gone by Halloween in the gym is going to have a 25 burpee penalty before the WOD for not wearing a costume of some sort, creative or not! You don't necessarily have to do the workout in your full costume if it doesn't feel safe to do so. There is also going to be a reward for the best costume. 50 total additional burpees that you can hand out to whomever you want! However they have to be given out that day. You can give all of them to Steve or 25 to Kris and 25 to Brandon, however you want to hand them out. The burpees are to be done immediately upon being given out, even if it is in the middle of a workout and the clock is running. This is going to be a running position. First costume is best costume and gets 50 burpees to hand out. Next costume to be judged by a trainer to be better than the previous title holder also gets 50 burpees to hand out. We will keep pictures of costumes up on the website as we are able to. On the Saturday following Halloween (Nov 2nd) we are also going to be hosting a costume party at the Hull house @ 6pm. The party will be potluck and kid friendly. If are not in a costume one will be provided for you. We are going to do this instead of a Christmas party. (Annie is still hosting a Holiday Party on Dec 6th. and we will still be doing the New Year's Day "Winter Classic Whisky Tasting and Chili Feed) Can't wait to see what you all come up with! -C- A perfect recipe for the weather we are having and a twist on a classic comfort food, try this tomato soup variation.
Try this creamy take on a classic soup to warm you up as the days get cooler.
 Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 4/19/19 Recovery: Row 500 Meters 10-1 GHD Sit Ups Back Extensions  Amateur Fight Gone Bad 1 Minute Back Squat @ 55% 1 Minute Kettlebell Swing @ 33% Snatch 1 Minute Weighted Box Step Pair @ KB swing weight 1 Minute Rest Recovery: Bike 15 Minutes 21-15-9 Burpees Russian Twist 10/27
Amateur Fight Gone Bad 1 Minute Back Squat @ 55% 1 Minute Kettlebell Swing @ 33% Snatch 1 Minute Weighted Box Step Pair @ KB swing weight 1 Minute Rest 10/28 Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 4/19/19 10/29 21 - 15 - 9 Squat Clean @ 55% 42 - 30 - 18 Double Unders 10/30 "RJ" Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Pushups Men's: 36:57 Blood Women's:43:32 Sami 10/31 10 -1 Pistol 1 - 10 Overhead Squat @ 55% 11/1 CrossFit Open 20.4 11/2 Jake Run 800M 50 GHD Hip Extension 50 GHD Sit-up 15 Clean and Jerk @ 135 / 95 Run 800M 50 GHD Hip Extension 50 GHD Sit-up 15 Clean and Jerk @ 135 / 95 Run 800M 50 GHD Hip Extension 50 GHD Sit-up |
