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And the winner was Skyler

CrossFit: Total

12/31/2018

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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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Holiday Hours for New Year's

12/30/2018

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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
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Weekly Update: 12/30 - 12/5

12/30/2018

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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
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Alternative Athletics: Amateur Fight Gone Bad

12/30/2018

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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:

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CrossFit Hero: Wittman

12/29/2018

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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
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Alternative Athletics: Descending

12/28/2018

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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
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CrossFit Open: 18.2

12/27/2018

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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
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Alternative Athletics: 1 Rep Max

12/26/2018

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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
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Merry Christmas! - Closed

12/25/2018

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​Christmas Day: Closed 

Mandatory Rest Day
If you really need to workout 
Max Burpees in 20 minutes
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CrossFit Hero: Coffland

12/24/2018

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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

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