Wednesday, March 4, 2015

Singles, Burpees


Full Hip Extention in the Snatch (video)

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 of UB T2B or Knee ups

Bar Work
EMOM x 5 - 1 Push Press + 1 Push Jerk + 1 Split Jerk (find a heavy set)

______________________________________________________________


Foundations 
Death by Deads, 135/95/65


Conditioning 
AMRAP 20
100 Singles
7 Burpees


Competition 
EMOM for as long as possible:
1 Dead 315/205
3 Muscle-ups
5 WBS

_________________________________________________________________

Weekly Challenge
2 Minute AMRAP:  Toes-to-Bar

Best Results:
Women -
Men -
____________________________________________


February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#

Tuesday, March 3, 2015

Thrusters, Double-unders


Full Hip Extention in the Snatch (video)

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 

Bar Work
E2MOM x 5 - 3 Position Squat Clean (floor, knee, pockets) + Jerk @ 70% of 1 Rep Max

______________________________________________________________


Foundations 
AMRAP 15
30 Deadlifts, 135/95/65
30 Burpees
30 Box Jumps, 24/20


Conditioning 
5 Rounds
:30 Max Reps Thrusters 105/70#
:30 rest
:30 Max Reps Double unders
:30 rest


Competition 
21-15-9
Push Jerks 135/95
C2B
Power Snatches 135/95


_________________________________________________________________

Weekly Challenge
2 Minute AMRAP:  Toes-to-Bar

Best Results:
Women -
Men -
____________________________________________


February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#

Monday, March 2, 2015

Pull up, Push-ups, Hollow Rocks

Full Hip Extention in the Snatch (video)

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 

Bar Work
EMOM x 7 - 3 Position Snatch (floor, knee, pockets) @ 60% of 1 Rep Max

______________________________________________________________


Foundations 
30-25-20-15-10
Hand Release Push ups
KB Deadlift High Pull, 70/55/35#


Conditioning 
AMRAP 15
10 Pull-ups
15 Deficit Hand Release Push-ups, 4/2"
30 Hollow Rocks


Competition 
3 RFT
40' HSW
50 WBS

_________________________________________________________________

Weekly Challenge
2 Minute AMRAP:  Toes-to-Bar

Best Results:
Women -
Men -
____________________________________________


February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#

Saturday, February 28, 2015

Wall Ball, Hang Power Cleans, Hollow Rocks, Front Squats, Burpees


Rich Froning vs Matt Fraser

Standards 
_________________________________________

WOD 


Teams of 4

Part A - AMRAP 5 - WBS Train - everyone squats in sync with thrower / person in 1st position squats and throws then moves to the rear, person in 2nd position catches and throws then moves to the rear, etc / people in positions 2, 3 & 4 all squat in sync with thrower in 1st position

-rest/set up - 2 mins

Part B - 5 Rounds / Work at same time

Athlete #1 - 1 min Max Reps Hang Power Clean 95/65/45
Athlete #2 - 1 min Max Reps Hollow Rocks
Athlete #3 - 1 min Max Reps Front Squats, 95/65/45
Athlete #4 - 1 min Max Reps Burpees

-rest 1 min after each round / Score = total reps

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anderson 67
Men - Dallas 87
____________________________________________

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Friday, February 27, 2015

Open Workout 15.1


Rich Froning vs Matt Fraser

Standards 
_________________________________________

WOD 


Foundations 
AMRAP 9
15 Knee ups
10 Deads 85/55#
5 Power Snatches 85/55# (ground to overhead allowed)
-then
6 minutes to find a 1 rep max Clean & Jerk


Conditioning 
AMRAP 9
15 T2B
10 Deads 115/75#
5 Power Snatches 115/75#
-then
6 minutes to find a 1 rep max Clean & Jerk


Competition 
7-6-5-4-3-2-1
Muscle-ups
Strict HSPU
Deads 315/205


_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anderson 67
Men - Dallas 87
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Thursday, February 26, 2015

WBS, T2B, HPS


WOD 

Bar Work
Front Squat 3-3-3
Back Squat 10-10-10

____________________________________________________________________________

Foundations 
AMRAP of:
5 Mins - Burpees
4 Mins - Deads 95/65/45
3 Mins - Hang Power Cleans 95/5/45
2 Mins - Front Squats 95/65/45
1 Min - Shoulder to Overhead 95/65/45


Conditioning 
3 Rounds
21 Wall Ball Shots
15 T2B
9 Hang Power Snatches 115/80


Competition 
7-6-5-4-3-2-1
Muscle-ups
Strict HSPU
Deads 315/205



_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anders 67
Men - Dallas 87
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Wednesday, February 25, 2015

GHDSU, Lunges, GHD Hip Ext, Double-unders


WOD 

Weekly Challenge
3 min clock:  Max reps WBS

Bar Work
EMOM x 5 - 3 Split Jerks (work to a heavy set)

____________________________________________________________________________

Foundations 
AMRAP 18
Run 200m or Row 250m
15 Push Press 95/65/45
30 Squat Jumps


Conditioning 
3 RFT
25 GHDSU
50 Lunges
25 GHD Hip Ext
50 Double-unders


Competition 
2 RFT
Row 1000m
50 Burpees
30 T2B
*Do 5 Power Cleans (185/135) every 3 mins


_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________