Thursday, October 30, 2014

Row, Thrusters, Pull-ups

Weekly Challenge:
Strict Press:  5 minutes to find a 1 Rep Max
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  5 x 3 Back Squat - 3 second pause at the the absolute bottom depth

-then

C.  Max Reps Back Squat @ 90% of heaviest from B

____________________________________________________________________

Foundations
5 Rounds
3 min clock
30 KBS 55/35/26#
Max Burpees
-rest :60


Conditioning - "Jackie"
Row 1000m
50 Thrusters 45/35#
30 Pull-ups


Competition
For time:
100 yard Sled Push, 5/4 (45# plates)
30 Pistols
30 Power Snatches 135/95#

____________________________________________________

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

Bar Path in the Shoulder Press (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Wednesdays WOD
Foundations -  Maggie Beason 3 rds + 23 reps  /  Dalton 1 rd + 114 reps
Conditioning -  Steph Richardson 14:32  /  Nate Dogg 17:00
Competition -  Aaron Kuntz 3 rds + 1 rep
Masters 50-59 -  Glenn Davis 2 rds + 40
Masters 60+ -  Deb Davis 2 rds + 40
Barbell -  Bryon Waits 205#  /  Kelli Kelley 120#
Weekly Challenge - Cameron Donaldson 215#  /  Steph Richardson 100#

_______________________________________________________________________________

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 - 5 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# / Front Squat 240#
Vishwa - Front Squat 185#
Zach Cramer - Back Squat 335# / Front Squat 275# / Deadlift 415#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295# / Back Squat 265# x 5
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#
Damon Crowley - 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
Mitch Callahan - "Fran" 8:52
Curt Hackler - Deadlift 365#
Kelsey Meike - Deadlift 165#
Tonya Buster - Deadlift 135#
AJ Webster - Deadlift 215#
Mitch Callahan - Deadlift 405#
Dalton - Deadlift 315#
Joe Ali - Deadlift 455#
Amy Townsend - Deadlift 190#
Ben - Deadlift 250#
Glenn Davis - Deadlift 265#
Deb Davis - Deadlift 175#
Renee Johnson - Deadlift 220#
Steven Johnson - Deadlift 315#

Jeff Anderson - Deadlift 315#
Kelli Kelley - Deadlift 255#
Shawn C - Deadlift 335#
Emily Atterberry - Deadlift 165#
David W - Deadlift 300#
Denise Wiggington - Strict Press 80# / Front Squat 145#
Dallas - Strict Press 145#
Deb Davis - Power Snatch 60#


_______________________________________

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 29, 2014

Clean & Jerks, Double-unders

Weekly Challenge:
Strict Press:  5 minutes to find a 1 Rep Max
________________________________________

WOD 
Weekly Challenge:  Strict Press - 5 mins to find a 1 Rep Max

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 4:  3 T&G Push or Split Jerks

____________________________________________________________________

Foundations
AMRAP 20
5 Burpees
10 Box Jumps 24/20"
5 Burpees
20 KBS 55/35/26#
5 Burpees
40 OH Lunges 45/25/15#
5 Burpees
20 KBS
5 Burpees
10 Box Jumps


Conditioning 
1-2-3-4-5-6-7-8-9-10
Power Clean & Jerk, 135/95/65#
20 UB DU's after each round


Competition
AMRAP 20
Run 400m or Row 500m
7 Deads 315/225
7 Strict HSPU
7 Strict C2B

____________________________________________________

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

Pistol Squat Progression (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Mondays WOD
Foundations -  Joe Ali 8 rds + 1 rep  /  Kristen Crane 6 rds + 17 reps
Conditioning -  Patty Thompson 6 rds + 20  /  Dallas 5 rds
Competition -  Steph Richardson 5 rds + 8  /  Jesse 5 rds
Masters 50-59 -  Dave Strobel (Foundations) 5 rds + 5reps
Masters 60+ - Deb Davis (Foundations) 7 rds
Barbell -  Cameron Donaldson 475#  /  Steph Richardson 295#
Weekly Challenge - tba

Best Results for Yesterdays WOD
Foundations -  Sarah Dunham 13:03  /  Tom Wynn 14:41
Conditioning -  Josh Atterberry 16:15  /  Patty Thompson 19:12
Competition -  Jesse 13:03
Masters 50-59 -  n/a
Masters 60+ -  n/a
Barbell -  Nate Dogg 245#  /  Julie Anderson 125#
Weekly Challenge - tba
_______________________________________________________________________________

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

Tuesday, October 28, 2014

WBS, Burpees

Weekly Challenge:
Strict Press:  5 minutes to find a 1 Rep Max
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 5:   Squat Clean Thruster + Split Jerk

____________________________________________________________________

Foundations
For time:
15 Burpees
-then
5 Rounds of:
10 Deadlifts, 95/65/45#
10 Hang Squat Cleans, 95/65/45
10 Shoulder to overhead, 95/65/45
-then
15 Burpees


Conditioning 
For time (20 min cap):
50 UB WBS
10 Burpees
40 UB WBS
20 Burpees
30 UB WBS
30 Burpees
20 UB WBS
40 Burpees
10 UB WBS


Competition
3 RFT
5 L-sit Pull-ups
10 Single arm Snatch, 95/65# bar
15 GHD Hip Extenstions

____________________________________________________

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

Pistol Squat Progression (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Joe Ali 8 rds + 1 rep  /  Kristen Crane 6 rds + 17 reps
Conditioning -  Patty Thompson 6 rds + 20  /  Dallas 5 rds
Competition -  Steph Richardson 5 rds + 8  /  Jesse 5 rds
Masters 50-59 -  Dave Strobel (Foundations) 5 rds + 5reps
Masters 60+ - Deb Davis (Foundations) 7 rds
Barbell -  Cameron Donaldson 475#  /  Steph Richardson 295#
Weekly Challenge - tba
_______________________________________________________________________________

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


Monday, October 27, 2014

Jump Rope

Weekly Challenge:
Strict Press:  5 minutes to find a 1 Rep Max
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 5:   Power Snatch (floor, knee, high-hang) @ 70%

C.  Deadlifts 1-1-1-1-1

____________________________________________________________________

Foundations
AMRAP 10
5 Burpees
20 Hollow Rocks
Run 100 meters


Conditioning 
AMRAP 10
50 Fast Singles
40 Running Singles
30 Double-unders
20 Reverse Singles
10 Cross-overs


Competition
AMRAP 10
3 Front Squats 225/135#
5 Tire Flips 350/200#
20' HSW

____________________________________________________

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

Pistol Squat Progression (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (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

Saturday, October 25, 2014

Deads, Push-ups, WBS, Run


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

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


__________________________________

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


__________________________________

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