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Last Week's Locker WOD scores
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The next week's "Locker WOD" is
the CrossFit Open |
 CrossFit Open 20.3
21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. Recovery: Row 1000 Meters 3 Rounds 15 Weighted Sit Ups 20 Air Squats
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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 12/27/18 Recovery: 30-10 Air Squats Push Ups  CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of: 4 Dumbbell Thruster 6 Toes-to-Bar 24 Double Unders 50 / 35-lb. dumbbells Recovery: Run 800 Meters 21-15-9 Floor Wipers Box Steps  Regional 18.6 For Time 4 Rope Climb 16 Thruster (155/105 lb) 3 Rope Climbs 12 Thrusters (155/105 lb) 2 Rope Climbs 8 Thrusters (155/105 lb) Time Cap: 7 minutes Scores Uncontested Recovery: 2 Rounds 400 Meter Row 15 Shoulder Press   CrossFit Open 20.1
8 ground-to-overheads, 95 lb. / 65 (over 55 yrs = 65 / 45) 10 bar-facing burpees Time cap: 15 minutes Recovery: Row 500 Meters 21-15-9 Push Press Ring Rows "CrossFit Total" Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) Kevin T: 1187 = 455 (BS record), 225, 507 (DL record) Suzanne A: 723 = 287.2 (BS record),120, 316 compare to 12/31/18 Recovery: Run 400 Meters 21-15-9 Kettle Bell Swings Sit Ups   Incredible Hulk AMRAP in 20 minutes 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Anon Women: 7+5 Anon Men: 6+5 compare to 3/2/19 Recovery: 20-2 Sit Ups Air Squats  9/23 Fight Club 3 Rounds for Reps in 17 minutes 1:00 Thruster (95/65 lb) 1:00 Power Clean (95/65 lb) 1:00 Box Jump Over (24/20 in) 1:00 Pullups 1:00 Assault Bike Cals 1:00 Rest Scores uncontested Recovery: 40-10 Air Squats Push Ups  CFNE: Cement Mixer On the 3:00 x 7 Rounds in 21 minutes 400 meter Run 12 Toes-to-Bars Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds. Scaling: We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following: 500/400 Meter Row 25/18 Calorie Assault Bike 40/28 Calorie Schwinn Bike Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow  CrossFit OPEN 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time cap: 10 minutes Compare to 3/8/19 Recovery: 2 Rounds 400 Meter Run 25 Sit Ups I'm still just a Gen X Anarchist at heart:  |