Thursday, July 2, 2015

Power Clean, Front Squat, Push Press, Back Squat



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 

Warm-up
2x10 Wall Squats
2x10 Arch to Hollow
2x10 Knee ups
2x10 Strict Push ups
2x10 GHD Sit ups
1 x 300m Row


Barbell 
A) Back Squat 5-4-3-2-1-Max reps @ 60%
B) Triple or Double Attmepts 5x10
C) Rope Climb 5x1
________________________________________________________________________

Foundations 
For time:
Row 1000m
1000 Single-unders


Conditioning 
For max unbroken reps:
A) Bear Complex, 135/95/65
For time:
B) 30 Bear Complexes (continue counting where you left off in part A)

*Post score for A) and B)

               
Competition
AMRAP 15
1 Pull-up
1 T2B
1 C2B

*Add 1 Pull-up each round / each round is to be done unborken

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Wednesday, July 1, 2015

Row, Push Press



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 

Warm-up
2x10 Wall Squats
2x10 Arch to Hollow
2x10 Knee ups
2x10 Strict Push ups
2x10 GHD Sit ups
1 x 300m Row


Weekly Challenge
AMRAP 2:  Burpees


Barbell 
A) Overhead Squat 3-3-3-1- Max Reps @ 60% of heaviest set of 3
B) GH Raise 5x5
C) Handstand Hold Attempts 5x5
________________________________________________________________________

Foundations 
100 Squats Jumps
75 Double HR Push Ups
50 Weighted Sit-ups, 25/15/10# plate
25 OH Lunges each Leg, 25/15/10# (full Lock-out)


Conditioning 
4 RFT
30 Double-unders
15 Push Press, 135/95/65#

                 
Competition
Opposing Ladder for time:
25-20-15-10-5 GHDSU
1-2-3-4-5 G2O, 225/135/95

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Tuesday, June 30, 2015

Burpees, Plate Flips, OHS



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 

Warm-up
2x10 Wall Squats
2x10 Arch to Hollow
2x10 Quick Hips
2x10 Strict Push ups
2x100 Fast Singles


Barbell 
A) Snatch 5-5-5-5-5
B) Strict Dips 5x5
C) Pistols 5x5
________________________________________________________________________

Foundations 
50 Hollow Rocks
30 HR Burpees
10 Laps around building
30 Thrusters 75/55/35#
50 Reverse Hypers


Conditioning 
3 RFT
15 Burpees to plate, 25/15/10# (feet land on plate as you jump the feet forward)
20 Plate Flips (10 R/10 L), 25/15/10#
30 Over Head Squat, 45/35#

                   
Competition
5 RFT
10 Burpees to Ring touch, 9/8ft
10 C2B (m-strict)
100 yard KB Farmers Carry 70's/55's/35's

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Monday, June 29, 2015

Reverse Single-unders, KBS, T2B



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 

Barbell 
A) Front Squat 3-3-3-3-AMRAP @ 60%
B) Knees-to-Feet 5x5 (add height each set)
C) Strict Pull-ups 5x5 (add weight each set)
________________________________________________________________________

Foundations 
5 RFT
5 Burpees
10 Box Jumps, 24/20"
15 Hang Power Cleans, 95/65/45#


Conditioning 
AMRAP 15
100 Reverse Single-unders
50 Alt. Single Arm KBS, 55/35/25#
30 T2B 

                     
Competition
3 RFT
Run 800m or Row 1000m
15 Deads 315/205/155#

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Saturday, June 27, 2015

Clean & Jerks, Burpees, KBS, Box Jumps



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 

AMRAP 30 / 2 Person Teams

Partner A completes AMRAP...
3 Clean & Jerks 135/95/65#
5 Burpees
7 KBS 70/55/35
9 Box Jumps 24/20"

Partner B walks/runs 200m with a plate, 45/25/15#.
When partner A completes the run, they will take over where partner B leaves off and B proceeds to run.

*Score = total reps


______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Friday, June 26, 2015

Thrusters, Pull-ups



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 


Barbell 
A) Overhead Squat 3-3-3
B) Snatch 2-2-2
C) Clean & Jerk 1-1-1

________________________________________________________________________

Foundations 
For time 40-30-20-10:
Hand release Push-ups
*100 Lunges b/w sets


Conditioning 
3 Rounds / 3 min clock
21 Thrusters, 105/75/55
AMRAP Pull-ups
- rest :60

*Score = total pull-ups

                       
Competition
AMRAP 20
20 Burpees
20 UB KBS, 70/55/35
20 UB WBS, 20/14/10
30 Burpees
30 UB KBS
30 UB WBS
40 Burpees
40 UB KBS
40 UB WBS

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Thursday, June 25, 2015

Box Jumps, WBS, Pull ups, Squat Cleans, Thrusters



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
__________________________________________________________

WOD 

Weekly Challenge
AMRAP 2:  Single or Double-unders

Barbell 
A) Front Squat 3-3-3-3-3  (3 count at rock bottom)
B) Rope Climb 5x1
C) Row - 10 Hard Pulls to find lowest 500m split time, 5x1

________________________________________________________________________

Foundations 
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 75/55/35
Box Jumps 24/20"


Conditioning  
For time:
50 Box Jumps, 24/20
40 WBS
30 Pull-ups
20 Squat Cleans 135/95/65
10 Thrusters 135/95/65

                         
Competition 
AMRAP 12
10/7 UB C2B
20 UB WBS
30 UB Double unders

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#