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For those with access to a home gym NorthWest Regionals 2010.1 3 Rounds 10 Overhead Squat @ 135 / 95 50 Double Unders compare to 5/11/19 Recovery: 3 Rounds 250 Meter Row 3 Turkish Get Ups(each side) 15 Sit Ups 1 Minute Plank CoronaWOD: "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups (sub 5 burpees if you can't do pull ups) 10 Pushups 15 Air Squats 
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They are saying that it will be "classic" and "accessible." Any guesses on what it will be? If they assume that everyone has a pull up bar I think it will "Cindy." If they realize that everyone doesn't, it will probably be "Annie" because everyone has a place to jump rope at home . . . in the snow . . .right ? Those are my guesses, what are yours? -C- For those with access to a home gym Find Your 1 Rep Max Clean at least 7 reps must be over 90% Compare to 9/19/19 Recovery: 10 Minute AMRAP 10 Sit Ups 10 Box Steps 10 Rope Jumps 10 Shoulder Press w/bar CoronaWOD: Complete exercises EMOM Complete the following in a minute for 14 Rounds 15 metre Bear-crawl 5 V Ups 10 Hip Bridge Extensions Rest the remainder of the minute Here is a great article on the Corona virus and history of vaccines.  Thyroid issues? Perhaps the issue is related to nutritional deficiencies. Read more in this article.
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.  Double Murph Run 1 mile 100 pull ups 200 push ups 300 Air Squats Run 2 Miles 300 Air Squats 200 Push ups 100 Pull ups Run 1 mile if you have a vest wear it For those with access to a home gym "Stephen" 30-25-20-15-10-5 rep rounds of: GHD Sit-up GHD Hip Extension Knee to Elbow 95 pound Stiff legged Deadlift Mens: 19:10M Annonymous Womens: 22:59 Annoymous Recovery: Bike 15 Minutes: 2 Rounds 15 GHD Sit Ups 15 Back Extensions CoronaWOD: Surfer on Acid Hey everyone, I haven't seen most of you, and I'm missing you all. The remodel is still trucking along, construction being an essential service and all that. Also if you run out of supplies and can't find it at the store, Pop Control, our 501c3 is running a supply exchange to help people when the stores run out of essentials. If you have a chance to buy two of something needed that you feel might be in short supply, bring it down. Make sure that you are doing what you can to maintain your level of fitness. Not only do you want to not have it suck when you get back to the gym, but with COVID-19 and how it attacks the body, having a good VO2 max, could literally save your life. A Tabata a day keeps the ventilator away? On that note, and as a means of motivation, CrossFit is doing a 3 week at home competition. Unlike the open, they are sending 100% of registration fees / donations to the affiliate of your choice. If you feel like participating click here. Stay safe, think of those around you and we will get through this together. -C- For those with access to a home gym Death by Back Squat @ 55% 1 on the first minute 2 on the second minute continue adding one rep each minute until you cannot get the given reps done in the given minute Recovery: 2 Rounds 400 Meter Run/Walk 15 Shoulder Press 10 Burpees CoronaWOD: For time, following the sequence of 15/1, 13/3, etc. Handstand Pushup: 15, 13, 11, 9, 7, 5, 3, 1 L-Sit Pullups: 1, 3, 5, 7, 9, 11, 13, 15  Make sure you get your leafy greens with this kale salad recipe.
For those with access to a home gym Weight Ladder Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow CoronaWOD: CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach |
