Thrusters, Burpees

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Kettle Bell Swings
D) Strength - Weighted Box Jumps, 24/20"


E1) Foundations 
5 RFT
5 Handstand Attempt
10 GHD Sit-ups
15 Kettle Bell Deadlift High-pulls, 70/55#

E2) Conditioning 
10 Thrusters 95/65  -  15 Bar-facing burpees
20 Thrusters 95/65  -  25 Bar-facing burpees
30 Thrusters 95/65  -  35 Bar-facing burpees

E3) Competition
AMRAP 10 mins
Clean & Jerk 185/115#
-then
Row 2000m for time
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Barbell:  m-Toan Boi 235#  /  w-Lynn Holly 140#
E1) Dallas Hindman 11:20  /  Stacy Lard 8:07
E2) Brian B 186  /  Patty Thompson 105
E3) Nate Dogg 74reps  /  Rachel Shearer 74

Best Results for Yesterday's WOD

Row, Push-ups

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Med Ball Cleans
D) Strength - (20 mins)
Power Clean:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM
Power Snatch:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM

E1) Foundations 
10, 9,8,7,6,5,4,3,2,1
Box Jumps 24/20"
Med Ball Cleans 14/20
Hand Release Push-ups

E2) Conditioning 
AMRAP 20 mins
Row 500m
Max reps strict push-ups
*Note: Score is total number of push-ups completed

E3) Competition
AMRAP 12 mins
1, 2, 3, 4, 5....etc
Burpee Box Jump 30/24"
Hang Squat Clean 135/95
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Deidre Mooney - 10 unbroken pull-ups
Ryan Meyer - "Helen" 8:07

Best Results for Yesterday's WOD
Strength:  Aubrey Baker 45# x20 reps / Bryon Waits 100#x17reps
D2) Patty Thompson 9:54 / Ryan Meyer 8:07
D3) Eric Oden 45:49 
 

Run, Pull-ups, KBS

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"

*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 10 Handstand Attempts, 20 Deep Squats, 30 Double-unders
C) Skill - 
D) Strength - Press
5-5-5-5-5 (find 5 rep max)
-then, 1 x max reps @ 80% of 5 rep max


WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - 
D) Strength - Press
5-5-5-5-5 (find 5 rep max)
-then, 1 x max reps @ 80% of 5 rep max

E1) Foundations 
4 RFT:
Row 500m
25 Thrusters, 45# bar
10 Pull-ps

E2) Conditioning - "Helen"
3 RFT:
Run 400 meters
12 Pul-ups
21 Kettle Bell Swings - 55/35#

E3) Competition
Do E1 - rest 1:1, 2:1, 3:1
- rest 5 mins, then do E2
- rest 5 mins, then
21-15-9 for time
Squat 225/135
Ring Dips

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD

"Fight Gone Bad"

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)
Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
_________________________________________________________________________________


Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:30am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks Barbecue ($5/person)

Bring as many friends as you want. We have scheduled a fun WOD for you and your guest where you will finally be able to show your friend(s) exactly what CrossFit is all about.

How does it work?

• Show up a few minutes early for your friend(s) to fill out a waiver
• You will be their tour guide; show them around, explain to them how it works, introduce them to other members
• At 9:30am guests will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/score keeper for your friend.  Then you will switch and your friend will be the judge/score keeper and you will do the WOD.
• The best non-member score will get a free CrossFit Bartlesville t-shirt.

__________________________________________________________________________________


WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

__________________________________________________________________________________ 

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

Run, KBS, Double-unders, Air Squats

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)


Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
__________________________________________________________________________________ 

Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Brett M 100#
w -Rachel Shearer 45#
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - see white board  
B) Warm up  - see white board  
C) Skill - Hang Power Snatch
D) Strength - 
Hang Power Snatch: 1-1-1-1-1 (find 1 RM)
-then
4 min max reps @ 80% of 1 RM

E1) Foundations 
4 RFT
Run 400 meters
10 GHD Sit ups
15 Push Press 75/45# bar

E2) Conditioning 
For time:
Run 800 meters
50 KBS 70/55
100 Double-unders
200 Air Squats

E3) Competition
For time:
5-4-3-2-1
Squat Clean Thrusters 165/125#
Bar Muscle-ups
-then
5 Rounds:
40' HS Walk
10 Burpees
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Nate Dogg - Clean & Jerk 235#
Aubrey Baker - Clean & Jerk 100#
Brett MiQuelon - Power Ckeab 225#
Jacob Herl - Clean & Jerk 175#

Best Results for Yesterday's WOD
Strength - Dallas Hindman - 4 mins: 21 Clean & Jerk w/ 140#
E1) Dallas Hindman 19:13  /  Renee Glass 20:58
E2) Michael Fooshe 21:34  /  Aubrey Baker 26:20

Spectacular Display of Hard Work Everybody!!!
____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:45am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks ($5/person)

Bring as many friends as you want. We have scheduled a fun WOD for you and your guest where you will finally be able to show your friend(s) exactly what CrossFit is all about.

How does it work?

• Show up a few minutes early for your friend (or friends) to fill out a waiver
• You will be their tour guide; show them around, explain to them how it works, introduce them to other members
• At 9:45am guests will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
• The best non-member score will get a free CrossFit Bartlesville t-shirt.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push Press, 75/45# (Reps)
Row (Calories)

Guests will have the option of doing the following exercises:
Air Squats
Kettle Bell Deadlifts
Step ups
Push Press
Row

Burpee Broadjumps, Run

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
__________________________________________________________________________________ 

Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Brett M 100#
w -Rachel Shearer 45#
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - see white board  
B) Warm up  - see white board  
C) Skill - Power Clean
D) Strength - 
Power Clean & Jerk: 1-1-1-1-1 (find 1 Rep Max)
-then 
AMRAP 4 mins - Power Clean & Jerk @ 80% of 1 RM

E1) Foundations  
For time:
Walking Lunges - 1 lap around the building
Farmers Carry - 2 laps, 2-25's/15's plates (pinch grip)
Overhead  Carry - 3 laps, 45/25# plate
- then
Run 800 meters

E2) Conditioning 
For time:
400 meter Burpee broadjump
Run 800 meters

E3) Competition
For time:
Three rounds of:
7 Deadlifts (315 / 185 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Brett MiQuelon - Turkish Get-up 100# (both) / Deadlift 295#
Rachel Shearer - Turkish Get-up

Best Results for Yesterday's WOD
E1) Jackey Manning 15:51  /  Trisha Meaney 11:53
E2) Michael Fooshe 33:31
E3) Ryan Meyer 21:47
____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:45am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks ($5/person)

Bring as many friends as you want. We have scheduled a fun WOD for you and your guest where you will finally be able to show your friend(s) exactly what CrossFit is all about.

How does it work?

• Show up a few minutes early for your friend (or friends) to fill out a waiver
• You will be their tour guide; show them around, explain to them how it works, introduce them to other members
• At 9:45am guests will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
• The best non-member score will get a free CrossFit Bartlesville t-shirt.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push Press, 75/45# (Reps)
Row (Calories)

Guests will have the option of doing the following exercises:
Air Squats
Kettle Bell Deadlifts
Step ups
Push Press
Row

Row, Push ups, Run, Double-unders

Upcoming Events

Saturday, May 18th @ 9:30am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
__________________________________________________________________________________ 

Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m -
w -
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - see white board  
B) Warm up  - see white board  
C) Skill - 
D) Strength - rest  

E1) Foundations  
2 RFT:  
50 Lunges
40 Push ups
30 Box Jumps
20 Hang Power Cleans 75/45#
10 Hang Power Snatches 75/45# 

E2) Conditioning 
3 RFT:
Row 500 m
20 Strict Push ups
Run 800 m
20 Strict Push ups 
100 Double-unders  

E3) Competition
4 RFT:
15 Hang Squat Snatch 95/65
Run 400 m
30 Perfect Push ups
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD

____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day May 18th; 9:30am start for non-members / 10:00am WOD start for members 

Bring as many friends as you want. We have scheduled a fun WOD for you and your guest where you will finally be able to show your friend(s) exactly what CrossFit is all about.

How does it work?

• Show up a few minutes early for your friend (or friends) to fill out a waiver
• You will be their tour guide; show them around, explain to them how it works, introduce them to other members
• At 9:30am non-members will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
• The best non-member score will get a free CrossFit Bartlesville t-shirt.

That's it! No need to reserve a spot or let us know your friend is coming. Just bring a friend(s) and have a good time.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)