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Last week’s Locker WOD winner: Jacque!


Alternative Athletics: 15 Minutes

11/30/2018

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15 minute AMRAP
200 ft Sled Drag @ max Back Squat
15 Horizontal Kettlebell Swing @ 25% max Snatch
20 Horizontal Box Jumps @ 50% max

​Recovery:
4
Rounds
10 Burpees
10 Weighted Sit Ups
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Alternative Athletics: Aubrey

11/29/2018

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Aubrey
20 min AMRAP
30 Double Unders
20 Pistol

10 Pullups
100' 
Bear-crawl


Recovery:
800 Meter Run
25 Russian Twists
1000 Meter Row
25 Russian Twists



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Alternative Athletics: Descending

11/28/2018

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10 - 1 
Ladder Icky Shuffle
Split Jerk @ 55%

​Recovery:
800 Meter Run
20 Burpee Box Jumps

​Expressing gratitude can help kids be less 
materialistic?
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Alternative Athletics: 1 Rep Max

11/27/2018

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Find Your 1 Rep Max
Weighted Pull up

then

Find your max  Air Squats in 2 min

Compare to 5/15/2018
​


Recovery
2 Rounds
1000 Meter Row
3:00 Plank Hold

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0 Comments

Alternative Athletics: Recovery

11/26/2018

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Tabata
8 Rounds
20 seconds max Calories Assault Bike
10 second rest
20 seconds max Hammer Swings
10 seconds rest
20 seconds Knee to Elbow
10 seconds rest

Recovery:
40-10
Air Squats
Sit Ups

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Alternative Athletics: Death By

11/25/2018

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Death by Front Squat @ 55% max
1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
continue until you can’t get the given reps done in the given minute

Recovery:
2 Rounds
400 Meter Run
25 Push Ups

25 GHD Sit Ups

600 free online courses
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0 Comments

Weekly Update: 11/25 - 12/1

11/25/2018

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11/25
Death by Front Squat @ 55% max
1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
continue until you can’t get the given reps done in the given minute

11/26
Tabata
8 Rounds
20 seconds max Calories Assault Bike
10 second rest
20 seconds max Hammer Swings
10 seconds rest
20 seconds Knee to Elbow
10 seconds rest

11/27
Find Your 1 Rep Max
Weighted Pull up

then

Find your max  Air Squats in 2 min

Compare to 5/15/2018


11/28
10 - 1 
Ladder Icky Shuffle
Split Jerk @ 55%

11/29
Aubrey
20 min AMRAP
30 Double Unders
20 Pistol
10 Pullups


11/30
15 minute AMRAP
200 ft Sled Drag @ max Back Squat
15 Horizontal Kettlebell Swing @ 25% max Snatch
20 Horizontal Box Jumps @ 50% max

12/1
Amateur FGB
1 min max calorie Row
1 min max GHD Sit-up 
1 min max High Pull Clean @ 55%
1 min Rest
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CrossFit Hero: Bull

11/24/2018

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U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

"Bull"
Two rounds for time of:
200 Double Unders
135 pound Overhead Squat, 50 reps
50 Pullups
Run
1 mile

45:19m - Tate
54:11w - Janel

Recovery:
500-100
Meter Row
50-10
Sit Ups

0 Comments

Alternative Athletics: Alpine

11/23/2018

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Alpine
6 Rounds
45 seconds Max single count Floor Wiper @ 50% max Bench Press
45 seconds Double KB Clean @ 20% max clean in each hand
3 minute rest

Recovery:
500 Meter Row
15 Body Blasters

0 Comments

Happy Thanksgiving - Burn the Bird

11/22/2018

1 Comment

 
“Burn the Bird” - a Kelia creation

​Open 9 - noon

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1 Comment
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