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Let’s all do our part to try and keep everyone healthy.
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This week's recipe is delicious weeknight gluten free meal making teriyaki with coconut aminos.
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For those with access to a home gym Alpine 6 rounds 45 seconds Pistol 45 seconds Russian Twist 3 minute rest Recovery: Bike 10 Minutes: 3 Rounds 15 Sit Ups 10 Push Ups 5 Burpees CoronaWOD "Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter. The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: "I'm a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn't help but think what if...I can only hope that I would have the courage to do what Victoria did."  For those with access to a home gym
Victoria 5 Rounds for Time 10 Thruster (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) 12 Burpees 27 Kettlebell Swing (1.5/1 pood) Mens: 27:24 - Jock Womens: 22:49 - Annonymous Recovery: 3 Rounds 250 Row 3 Turkish Get Ups (each side) 15 Sit Ups 1 Minute Plank CoronaWOD
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Victoria 5 Rounds for Time 10 Thruster (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) 12 Burpees 27 Kettlebell Swing (1.5/1 pood) 3 / 23 Alpine 6 rounds 45 seconds Pistol 45 seconds Russian Twist 3 minute rest 3 / 24 Karabel 10 Rounds for Time 3 Power Snatch (135/95 lb) 15 Wall Balls (20/14 lb) 3 / 25 9 - 6 - 3 Rope Climb 21 - 15 - 9 Turkish Get-up @ 55% 3 / 26 10 - 1 Shoulder Press @ 55% 2 - 20 Evil Wheel 3 / 27 Josie For time, wearing a 20-lb. vest: 1-mile Run Then, 3 rounds of: 30 Burpees 4 Power Clean 6 Front Squat Then, 1-mile Run Men: 155 lb. Women: 105 lb. 3 / 28 10 - 1 Skin the Cat 100 ft Waiter Walks For those with access to a home gym 10 - 1 Rope Pull @ max shoulder press weight 1 - 10 100 ft shuttle run Recovery: 21-15-9 Front Squat (light) Shoulder Press CoronaWOD: "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards  Hey everyone, In case you are avoiding the news and all the hysteria it is creating, the governor is shutting down all gyms and fitness studios due to the fact that we are now up to 16 confirmed cases in the state. So along with our continued CoronaWODs that you can do at home. . . The gym is going to be entering an extensive remodeling period during the times that we would normally be open. If you feel like helping in this endeavor to alleviate your cabin fever and boredom, we will be able to put you to work. Since our building is quite large, we will be able to observe the recommended social distancing while having a limited number of people help out at a time. Any and all help is appreciated. The door will be locked and the music on, so please knock loud or text for us to let you in to help. Please call/text Clint to find out details on when/how you can be put to work. (406) 839-8797 Definitely consider this as part of the zombie apocalypse team tryouts. -C- P.S. The offers of help have been amazing. Since the general policy is to keep large groups of people from gathering, call or text ahead to make sure that it is ok to bring in a friend to help out. People are asking about loaning out equipment. My heart wants to say yes, but there isn't enough to go around to all of our members and I don't want to have to track everything down when we get the all clear. If you have access to a home gym through a friend or neighbor continue to follow the regular programming. On days that you don't the CoronaWOD is designed to be doable at home with minimal equipment.  Tabata 8 Rounds 20 seconds Hollow Rock 10 seconds 20 seconds Wall Balls 10 seconds 20 seconds Situps 10 seconds 20 seconds Kettlebell Swing 10 seconds Recovery: 30-10 Air Squats Push Ups Sit Ups CoronaWOD:  Kimimela 20 minutes 1,2,3,4,5,6,7 . . . Back Squat 185# / 135# Box Jumps 30” / 24” Bench Press 135# / 95# Burpees Recovery: 2 Rounds 25 Wall Balls 15 GHD Sit Ups Corona WOD: Annie 50,40,30,20,10Double Unders (tuck jumps if you don't have a rope) Situps  An ounce of prevention is worth a pound of cure. That will probably hold true even with this current health issue. For some healthy living tips to keep your immune system strong, check out this blog post.
Max Turkish Get-up Compare to 9/4/19 then 2 min Max Air Squats Compare to 9/4/19 Recovery: Row 500 Meters 3 Rounds 15 Weighted Sit Ups 20 Air Squats CoronaWOD Cecilia 1 burpee on the first minute 2 burpees on the second minute 3 burpees on the third minute continue adding one burpee each minute until you cannot get the given reps done in the given minute  |