Last week’s Locker WOD winner: Jacque!
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 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Start light and get a feel for the wave squat WOD 2 Minute Ladder Wave Front Squat (all the way down, up 1/4, all the way down, up 1/2, all the way down, all the way up) Start with 33% Front Squat (because this is basically a triple) Every 2 minutes on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Wall Balls 10 Burpees 
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We will be open normal hours:
10am - noon on Saturday (New Year's Day). Warm Up 3 Rounds 7 shoulder press front and back 300M Row WOD 21 - 15 - 9 Shoulder Press @ 55% GHD Raise Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats V Ups Bench Press   Warm Up Burgener warm up - clean + Jerk WOD Grettel - contested 10 rounds 3 Clean and Jerk 135 / 95 3 Bar Over Burpees Scores uncontested Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Air Squats 1000 Meter Row 30 Leg Levers  Jan. 3rd - New programming with both daily WODs and more lengthy competition-style training.
Jan. 28th - Tag Team Championship Fight Gone Bad: Bring a partner who has not been to our gym in the past 6 months to share the pain … or do the workout by yourself. Feb. 24th - CrossFit Open online individual competition begins. Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. WOD Alpine 6 Rounds 45 seconds toe to bar 45 seconds ski jumpers 3 Minute Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K   Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.  Warm Up
3 Rounds 10 cal Assault Bike 10 Air Squats WOD Ned 7 rounds for time of: 11 body-weight Back Squat 1,000-meter Row Compare to 2/22/18 Men’s 37:09 Steve blood Women’s 44:25 Tara G Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Kettle Bell Swings 10 Box Steps  Warm Up 3 rounds 10 Pushups 300M Row WOD Amateur Fight Gone Bad 5 rounds 1 minute Ring Dips 1 minute Kettlebell Snatch 1 minute Hollow Rock 1 minute Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 6 Turkish Get Ups (each hand) 12/26
Amateur Fight Gone Bad 5 rounds 1 minute Ring Dips 1 minute Kettlebell Snatch 1 minute Hollow Rock 1 minute Rest 12/27 Ned 7 rounds for time of: 11 body-weight Back Squat 1,000-meter Row Compare to 2/22/18 Men’s 37:09 Steve blood Women’s 44:25 Tara G 12/28 Alpine 6 Rounds 45 seconds toe to bar 45 seconds ski jumpers 3 minute rest 12/29 Grettel - contested 10 rounds 3 Clean and Jerk 135 / 95 3 Bar Over Burpees Scores uncontested 12/30 21 - 15 - 9 Shoulder Press @ 55% GHD Raise 12/31 2 Minute Ladder Wave Front Squat (all the way down, up 1/4, all the way down, up 1/2, all the way down, all the way up) Start with 33% Front Squat (because this is basically a triple) Every 2 minutes on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute 1/1 "Paul" Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Compare to 1/28/18 Men’s 18:42 Tate Women’s uncontested |
