|
Last Week's Locker WOD scores
|
The next week's "Locker WOD" is
the CrossFit Open |
|
Death by Hang Squat Snatch @ 55% 1 rep in the first minute 2 rep in the second continue increasing 1 rep per minute until you cannot get the given reps done in the given minute Recovery: Bike 15 Minutes 10 GHD Sit Ups Push Ups 
0 Comments
 Amateur Fight Gone Bad 5 Rounds 1 minute max Ski Jumper 1 minute max Bear-crawl 1 minute max Evil Wheel 1 minute rest Recovery: Run 400 Meters 21-15-9 Kettle Bell Swings Sit Ups 11/17
Amateur Fight Gone Bad 1 minute max Ski Jumper 1 minute max Bear-crawl 1 minute max Evil Wheel 1 minute rest 11/18 Death by Hang Squat Snatch @ 55% 1 rep in the first minute 2 rep in the second continue increasing 1 rep per minute until you cannot get the given reps done in the given minute 11/19 Servais For time: Run 1.5 miles Then, 8 rounds of: 19 Pullups 19 Pushups 19 Burpees Then, 400-meter sandbag carry (heavy) 1-mile Farmer Walks with 45-lb. dumbbells Men’s: 66:09m Chris Pinnick Women’s: uncontested 11/20 Alpine 6 Rounds 45 seconds Assault Bike Calories 45 seconds Back Squat @ 55% 3 minute rest 11/21 Fin 4 rounds Run 400M Row 500M Men's: 15:00 Josh Women's: 17:26 Jen Compare to 6/15/18 11/22 Ascend / Descend 10 - 1 Tire Flips 1 - 10 Ladder Icky Shuffle (odds forward, evens backward) 11/23 Tabata 8 Rounds 20 seconds Push Press 10 seconds rest 20 seconds Kettlebell Swing 10 seconds rest 20 seconds GHD Sit-up 10 seconds rest Optimus Prime 7 Minute AMRAP start with Wall Balls 20 / 14 Every Minute on the Minute 5 Deadlift 225 / 155 Men’s: 100 Jeff Z Women’s : Uncontested Recovery: 30-10 Air Squats Push Ups Sit Ups  Tabata 8 Rounds 20 seconds Shoulder Press @ 55% 10 Seconds Rest 20 seconds Situps 10 Seconds Rest 20 seconds Ring Dips 10 Seconds Rest 20 seconds Hollow Rock 10 Seconds Rest Recovery: 2 Rounds 500 Meter Row 25 Russian Twist   U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.  "Josh"
For time: 95 pound Overhead Squat, 21 reps 42 Pullups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups Men’s: 5:19 Brandon Women’s: Uncontested Trainer W: 11:02 (Kelia) Recovery: Row 500 Meters 9-6-3 Deadlift Thruster It seems like there is always a lot of talk about the types of oil and fat that you should use for cooking, however I don't often see anything about the type of cookware you should use. In this article, I go over two types to avoid and the two best types to use.
 21 - 15 - 9 Knee to Elbow GHD Hamstring Curl Snatch High Pull @ 55% Recovery: 3 Rounds 20 Sit Ups 15 Air Squats 10 Push Ups   Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps compare to 4/30/19 Recovery: Run 800 Meters 21-15-9 Floor Wipers Box Steps |