The winner is Rachel!
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Tabata 8 Rounds 20 Second Bench Press @ 55% 10 Seconds Rest 20 Second Superman (Pause at top) 10 Seconds Rest 20 Second Handstand Pushup 10 Seconds Rest Recovery: 2 Rounds 400 Meter Run 500 Meter Row 
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 CrossFit Open 20.3
21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. Recovery: Row 1000 Meters 3 Rounds 15 Weighted Sit Ups 20 Air Squats Several members are participating in this year's Everyday Warrior competition. Everyday Warrior is a fund raiser to help CrossFitters who have been diagnosed with cancer. This year is set up a partners competition. If you would like to participate click - Here. If you are in need of a partner ask a trainer and we will hook you up with someone else looking for a partner. This is a great cause that members have worked with in the past. -C-  21 - 15 - 9 Horizontal Kettlebell Swing @ 25% snatch Hollow Rock Russian Twist Recovery: 2 Rounds 25 Wall Balls 25 Sit Ups   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. Details will be forth coming, but 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-  CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50 / 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Compare to 12/27/18 Recovery: 30-10 Air Squats Push Ups 20 Min AMRAP 50ft Waiter Walks @ 20% Jerk 50ft Farmer Walks same weight same arm 10 seated single arm Dumbbell Press each side (on walks alternate arms each round) Recovery: 2 Rounds 500 Meter Row 25 Sit Ups  Another great recipe from Katie, pizza frittata.
 Alpine 6 Rounds 45 Sec Row calories 45 Sec Hang Squat Snatch @ 55% 3 minute rest Recovery: 20-2 Sit Ups Push Ups |
