Last week’s Locker WOD. WINNER: Dan Hawkey!
 12/31
New Year’s Eve Open 5:30am - noon "CrossFit Total" Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) Recovery: 2 Rounds 20 Box Jumps 20 Kettle Bell Swings 20 Push Ups Article on this workout from the CrossFit Journal
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Hey Everyone, We will be open from 5:30 - noon on New Year's Eve. Closed New Year's Day (Whiskey tasting / Winter Classic at the Hull House) Resume normal schedule on Jan 2nd Jan 25th: Championship Tag Team Fight Gone Bad Fund Raiser  12/30
Amateur Fight Gone Bad 5 Rounds 1 Min Max Thruster @ 55% 1 Min Max Ring Dips 1 Min Max Toes-to-Bar 1 Min Rest 12/31 New Year’s Eve 5:30am - Noon "CrossFit Total" Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) 1/1 New Year’s Day Mandatory Rest Day If you really need a workout: 100 Burpees 100 Pushups 100 Situps 100 Air Squats 1/2 21 - 15 - 9 Hang Power Snatch @ 55% Strict Chest-to-Bar Pullup 1/3 Bert For time: 50 Burpees 400-m Run 100 Pushups 400-m run 150 Walking Lunge 400-m run 200 Air Squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees Men's: Uncontested Women's: Uncontested 1/4 Descend / Ascend 10 - 1 Double KB Squat Clean @ 25% each hand 1 - 10 Ladder Two in Two out - Lateral 1/5 Tabata 8 rounds 20 Seconds Max Kettlebell Snatch 10 Seconds Rest 20 Seconds Max Horizontal Box Jumps 10 Seconds Rest 20 Seconds Max Assault Bike 10 Seconds Rest   Amateur Fight Gone Bad 5 Rounds 1 Min Max Thruster @ 55% 1 Min Max Ring Dips 1 Min Max Toes-to-Bar 1 Min Rest Recovery:
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
"Wittman" Seven rounds for time of: 1.5 / 1 pood Kettlebell Swing, 15 reps 95 / 65 pound Power Clean, 15 reps 15 Box Jumps, 24" / 20” box Men's: 14:59 Anonymous Women's: 10;30 Sami S. Recovery: 40-10 Air Squats Superman  Descending 100’- 200’- 300’- 400’ - 500’ Prowler Push At 50% Max Back Squat 25 - 20 - 15 - 10 - 5 Floor Wiper (touch each plat for 1 rep) Recovery: 2 Rounds 400 Meter Farmer Walk 400 Meter Waiter Carry US Immigration Westernizes the Human Gut Microbiome   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 3/2/18 Recovery: 10 Minute Bike 3 Rounds 10 Shoulder Press 10 Push Ups  1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 1/11/18 then Find your 2 Min max Russian Twist (25% of max Snatch) Recovery: 2 Rounds 15 Goblet Squats 25 Kettle Bell Swings    Christmas Eve Hours: 5:30am - Noon
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members. Coffland Dead Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m Run 30 Pushups Men’s: 6:00 Mack K. Women’s: 17:56 Nicole R. Recovery: 4 Rounds 10 Burpees 10 Box Jumps |
