Lockdown Challenge – Day 018
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#1kAirSquats
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Every 60 minutes on the hour complete 100 Airsquats
From 9am to 6pm you must complete 100 Air Squats (1,000 total) Every hour on the hour!!! You may break up the 100 reps per hour however you want BUT you may not exceed 100 reps per hour.
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L2   50 Squats per hour
T1    Same
T2/T3  50 Box Squats per hour

Lockdown Challenge – Day 017
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7 Rounds
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5 Single Arm Press (ea)
5 Push ups
5 Single Arm Push Press (ea)
5 Burpees
5 Single Arm Thrusters (ea)
5 Push ups
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Barbell or Odd object scheme stays the same

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Cash Out
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Inverted Rows
4 x 8
Use a branch or table

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T1   Same
T2/T3  Box Push ups,  Front Squat, No Cash Out.

CBD Oil and “Relax” Capsules are in
See the Member’s Page post

Lockdown Challenge – Day 016

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AMRAP- 40
20 Unbroken Deadlifts (10/10 if single armed)
30 Unbroken Hollow Rocks
40 Unbroken STO (20/20 if single armed)
50 Unbroken Alt Mountain Climbers
60 Unbroken Sit ups
70 Unbroken Jumping Jacks
200m penalty due immediately if a movement is broken up
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Use KB, DB, Barbell or loaded bag

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T1   Same
T2/T3   Deadlifts/Touchdowns/STO/Step ups/RKBS/Cal Row – No penalty for breaking up

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Lockdown Challenge – Day 015 

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Bert
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50 Burpees
400m
100 Push ups
400m
150 Walking Lunges
400m
200 Airsquats
400m
150 Walking Lunges
400m
100 Push ups
400m
50 Burpees

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L2   Modified Push ups,  Lunge Sub – Step ups
L3   Half Bert
T1    Same
T2/T3   Half Bert,  Modified Burpees,  Row/AB (option),  Box Push ups,  Step ups, Box Squats

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U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

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2020 Lockdown Challenge
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Phase 1 Winners
Tracey S & Eric J
78 Points!!
Phase 1 was sponsored by SPOT and they will each receive a $25 gift certificate.
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Phase 2 Details are one the Member’s Page

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Lockdown Challenge – Day 014
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Bike/Row (option)
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6 Rounds
1 Minute Easy
1 Minute Hard
1 Minute Easy
1 Minute Sprint

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Run (Option)
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In 24 Minutes
1 Minute Run Moderate
:30 Walk
1 Minute Run Hard
:30 Walk
12 minutes out / 12 minutes back

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Cash Out
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Prone Flyes
3 x 12
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100 Hollow Rocks

Lockdown Challenge – Day 013

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AT HOME WOD
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6 Rounds
With a 3 minute clock
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5/5 Single KB/DB Clean
6/6 Single KB/DB Front Squat
15/12 Row (12 Burpees)
Barbell – 10/12/Row

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No Equipment
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6 Rounds
With a 3 minute clock
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6 Inverted Burpees
35 Airsquats
12 Burpees

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T1   Same
T2/T3  Hang Cleans or 10 RKBS,  Squats @ or above parallel,  Row or Modified Burpees

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Lockdown Challenge – Day 012

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AT HOME WOD
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5 Rounds
15 Push ups
20 Bicycles
:30 Rest

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Wt Bench Dips
3 x 20
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Load your legs
RX+ elevate feet
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Tabata …  Something
DB or KB or Barbell
Athletes Choice
No equipment … Tabata Jumping Lunges
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Tabata intervals are 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score is the least number of reps performed in any of the eight intervals.

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Lockdown Challenge – Day 011

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AT HOME WOD

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Cash In
1 Mile

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E2MOM-16
10 Deadlifts
100m
:30 Superman
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If single DB/KB, perform 8 each side
No equipment – 10 Burpees/100m/:30 Superman

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Cash Out
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Tabata
Hollow Hold

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T1   Same
T2/T3   Row/AB (option),  KB DL,  :20 Bridge Hold,  No cash out

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Lockdown Challenge – Day 010

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AT HOME WOD
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3 Rounds
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600m Run
3 Rounds
7 Single DB/KB STO (ea side)
7 Single DB/KB Thrusters (ea side)
14 Wt Sit ups
Complete 3 Rounds then Rest :90

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If using a Barbell, 7 STO/14 Thrusters/14 Wt Sit ups
If performing BW (no equipment) – 7 Clapping Push ups/14 Jump Squats/14 Wt Sit ups
To clarify … you will run 3x and perform the 7/7/14 a total of 9x

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T1   Same
T2/T3   2 Rounds of WOD:  Row/Walk 4 minutes (option),  7 Box Push ups,  10 Box Airsquats,  14 Step ups

Lockdown Challenge – Day 009

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AT HOME WOD
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AMRAP – 20:14
Burpees

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In memory of Boston Firefighter Michael “Dork” Kennedy(Ladder 15), 33, of Hyde Park, MA, who was killed in the line of duty on March 26, 2014 at Box 9-1579. Mike is survived by his father Paul Kennedy, and mother Kathy Crosby-Bell.