Saturday, October 25, 2014

Deads, Push-ups, WBS, Run


Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
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WOD 

3 person teams
3 stations
Rotate stations after required reps are completed
Continue for 30 minutes /  Team runs 400 meters every 5 minutes

Station 1 - Deadlifts 185/135/95/65
Station 2 - Hand Release Push-ups
Station 3 - Wall Ball Shots

Ex.  A does 1 Deadlift, B does 1 Push-up, C does 1 WBS, then everyone rotates.
A does 2 Push-ups, B does 2 WBS, C does 2 Deadlifts, then everyone rotates.
A does 3 WBS, B does 3 Deadlifts, C does 3 Push-ups

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

Snatch Balance without the Dip (video)
Mastering the Bar Muscle-up (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Denise Wiggington 9:50  /  Jason Ruegamer 10:27
Conditioning -  Dallas 5:02  /  Renee Johnson 7:23
Competition -  Josh Wright 10:10
Masters 50-59 -  Dave Strobel (Foundations) 10:01  /  Tony Sterk (Conditioning)15:27
Masters 60+ - n/a
Barbell -  N/A
Weekly Challenge -  Ryan Meyer 38  /  Kelli Kelley & Sarah Dunham 37
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295#
Renee Johnson - Front Squat 125#
Emily Atterberry - Front Squat 125#
Ashton Johnson - Front Squat 145#
Denise Wiggington - Front Squat 145#
Damon C - Front Squat 170#
Lana Smith - Front Squat 170#
Deb Davis - Power Snatch 55#

Sarah Dunham - Snatch 110#  /  C&J 140#
Angela Gann - Split Jerk 135#
Cameron Donaldson - Back Squat 370# x 3

Friday, October 24, 2014

Thrusters, Pull-ups


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Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  3 sets of:  Snatch High Pull + Power Snatch + Hang Squat Snatch + Snatch Balance (no dip)

C.  3 sets of:  Clean High Pull + Power Clean + Hang Squat Clean + Front Squat

____________________________________________________________________

Foundations
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20"
Kettle Bell Swings 55/35/26


Conditioning 
21-15-9
Thrusters 95/65
Pull-ups


Competition
3 RFT
21 Toes 2 Bar
15 Ring Dips
9 Full Snatches 115/75

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

Snatch Balance without the Dip (video)
Mastering the Bar Muscle-up (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Amanda 294  /  Steven 212
Conditioning -  Patty Thompson 11:52  /  Dallas 13:45
Competition -  4 Rds + 8 reps
Masters 50-59 - Tony Sterk (Foundations) 185  /  Dave Strobel (Foudations) 230
Masters 60+ - n/a
Barbell -  Cameron Donaldson 355# x 5  /  Steph Richardson 195# x 5
Weekly Challenge -  Ryan Meyer 38  /  Kelli Kelley & Sarah Dunham 37
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295#
Renee Johnson - Front Squat 125#
Emily Atterberry - Front Squat 125#
Ashton Johnson - Front Squat 145#
Denise Wiggington - Front Squat 145#
Damon C - Front Squat 170#
Lana Smith - Front Squat 170#
Deb Davis - Power Snatch 55#

Sarah Dunham - Snatch 110#  /  C&J 140#
Angela Gann - Split Jerk 135#
Cameron Donaldson - Back Squat 370# x 3

_______________________________________

Local Competitions:
Muscles for Maternity - Nov 1
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, October 23, 2014

Lunges, Double-unders, Hollow Rocks, Run/Row


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Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
________________________________________

WOD 



Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Back Squat 5-5-5-5-5
-then
C.  Max reps Back Squat at 80% of heaviest from B

____________________________________________________________________

Foundations
AMRAP 15
50 Lunges
40 Hollow Rock to Supermans
30 KB Push Press 55/35/26
20 Goblet Squats 55/35/26
10 Med Ball Cleans 20/14#


Conditioning 
5 RFT (20 min cap)
10 Front Rack Lunges 115/75
15 Double-unders
20 Hollow Rocks
Run 200m or Row 250m


Competition
5 RFT (20 min cap)
4 Turkish Get Ups 60/40# DB
8 Strict Pull-ups
12 Pistols
16 Box Jumps 30/24"

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

Mastering the Bar Muscle-up (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Josh Atterberry 12:17  /  Kristen Crane 15:31
Conditioning -  Kelli Kelley 218  / Aaron Kuntz 213
Competition -  Ryan Meyer 14:45
Masters 50-59 - Stuart Grimsley (Conditioning) 166 reps  /
Masters 60+ - Deb Davis (Foundations) 18:46
Barbell -  Nate Dogg 245#  /  Steph Richardson 135#
Weekly Challenge -  Ryan Meyer 38  /  Kelli Kelley & Sarah Dunham 37
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295#
Renee Johnson - Front Squat 125#
Emily Atterberry - Front Squat 125#
Ashton Johnson - Front Squat 145#
Denise Wiggington - Front Squat 145#
Damon C - Front Squat 170#
Lana Smith - Front Squat 170#
Deb Davis - Power Snatch 55#

Sarah Dunham - Snatch 110#  /  C&J 140#
Angela Gann - Split Jerk 135#
Cameron Donaldson - Back Squat 370# x 3

_______________________________________

Local Competitions:
Muscles for Maternity - Nov 1
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, October 22, 2014

Row, WBS, Burpee, Snatch, Clean & Jerk, Air Squats

Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
________________________________________

WOD 

Weekly Challenge


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Push or Split Jerk 3-3-3-3-3

____________________________________________________________________

Foundations
150 Push-ups
100 Sit-ups
50 Thrusters 45/35# bar


Conditioning 
5 mins - WBS, 20/14#
4 mins - Burpee
3 mins - Power Snatch 95/65
2 mins - Clean & Jerk 95/65
1 mins - Air Squats


Competition
12-9-6-3 Thrusters 155/105
3-6-9-12 Muscle-ups

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

Mastering the Bar Muscle-up (video)

_______________________________________________

Best Results for Mondays WOD
Foundations -  Lana Smith 6:54  /  Jay Webster 7:18
Conditioning -  Julie Anderson 75 reps  /  Bryon Waits 57 reps
Competition -  Ryan Meyer 14:50
Masters 50-59 - Stuart Grimsley (Conditioning) 42 reps  /  Renee Glass (Foundations) 9:13
Masters 60+ - Deb Davis (Foundations) 8:21
Barbell -  N/A
Weekly Challenge -  N/A

Best Results for Yesterdays WOD
Foundations -  Lana Smith 1 Rd + 67  /  Jeremy Barnes 1 Rd + 60 reps
Conditioning -  Patty T 16:06  /  Jay Webster 18:12
Competition -  Zach Cramer 11 Rds + 8 reps
Masters 50-59 - N/A
Masters 60+ - N/A
Barbell -  Daniel Smith 235#  /  Steph Richardson 155#
Weekly Challenge -  N/A
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, October 21, 2014

Sled Push, Hollow Rocks, Pull-ups

Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 5 - 1 Clean High Pull, 2 Squat Cleans from knee (3 second pause)

____________________________________________________________________

Foundations
AMRAP 20
15 Back Squats
15 Front Squats
15 OHS
15 Press
15 Push Press
15 Push Jerk
15 Deadlifts
15 SDHP
15 Squat Clean

95/65/45#


Conditioning 
For time (20 min clock):
100 yard Sled Push, 4/3 plates (45#)
100 Hollow Rocks
100 Pull-ups

*Complete in any order; no partitioning


Competition
Death by Thrusters, 115/80#


____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

Mastering the Bar Muscle-up (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 - 
Masters 60+ - 
Barbell -  
Weekly Challenge -  
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Monday, October 20, 2014

Burpees, T2B, OHS

Weekly Challenge:
TBA
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 5 - 1 Snatch High Pull, 2 Snatch from knee (3 second pause)

____________________________________________________________________

Foundations
For time (20 min cap):
500 Single-unders
50 Wall Ball Shots 20/14/10#
30 Kettle Bell Swings 55/35/26


Conditioning 
AMRAP 20
15 Burpee over bar
Max UB OHS 95/65

*Score = total OHS


Competition
For time (20 min cap):
150 DU's
30 Front Squats 185/135
50 GHDSU, 20/14# ball

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 - 
Masters 60+ - 
Barbell -  
Weekly Challenge -  
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, October 18, 2014

Run/Row, Kettle Bell Hold, Burpees

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

Teams of 3 WOD 

For time (30 min cap)

Run or Row 5K

1 Person Runs 400m or Rows 500
1 Person holds a KB, 70/55/35#
1 Person does 5 Burpees, 10 Hollow Rocks, 15 Air Squats

Rotate when burpees/hollow rocks/air squats are done.

____________________________________________________

Best Results for Yesterdays WOD
Foundations -  Deb Davis 25:00  /  Glenn Davis 26:46
Conditioning -  Aaron Kuntz 18:36  /  Kelli Kelley 20:19
Competition -  N/A
Masters 50-59 -  Stuart Grimsley (Conditioning) 23:49  /  Glenn Davis 26:46
Masters 60+ -  Deb Davis (Foundations) 25:00
Barbell -  Mitch 165/185#
Weekly Challenge -  Aaron Kuntz 42  /  Patty Thompson 22