Monday, May 25, 2015

Run, Pull ups, Push ups, Squats

MEMORIAL DAY - Monday, May 25 - 10am class only

We will be doing the CrossFit Hero WOD "Murph".

Image result for hero wod murph

For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

* If you have a 20# vest, wear it!

*Scale by doing this workout with 1 or 2 partners or by cutting number of reps.



Bring a friend.
Bring a chair and your favorite beverage for after the workout.
Win a CFB "Murph" tshirt for fastet RX's time.

_________________________________________________________________________________

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

Sunday, May 24, 2015

Run, Air Squats, Push ups, Pull ups

MEMORIAL DAY - Monday, May 25 - 10am class only

We will be doing the CrossFit Hero WOD "Murph".

Image result for Murph wod

Bring a friend.
Bring a chair and your favorite beverage for after the workout.
Win a CFB "Murph" tshirt for fastet RX's time.

_________________________________________________________________________________

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

Saturday, May 23, 2015

Burpees, KBS, Hollow Rocks, 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 

Teams of 4 / Each athlete will complete each exercise every round

5 Rounds for max reps of:
1 min - Burpees
1 min - KBS, 70/55/35
1 min - Hollow Rocks
1 min - Thrusters 75/55/35
2 min rest



_________________________________________________________________

Weekly Challenge
Rower:  10 Pulls to find lowest 500m split time

Best Results:
Women - Angela Gann 1:29
Men - Mike Carpenter 1:05

Friday, May 22, 2015

Row, KBS


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 


Olympic Lifting
A)  EMOM x 5 - 1 Snatch Pull (video) + 1 Dip Snatch (video)
B)  EMOM x 5 - 1 Clean Pull + 1 Dip Clean

__________________________________________________________________________

Foundations
4 RFT:
250 Singles-unders
10 Atomic Sit-ups 45/25/15#


Conditioning 
3 RFT
Row 1000m
30 KBS 70/55/35

                                                                         
Competition 
AMRAP 20
7 HSPU
7 Thrusters 135/95/65
7 Knees to Elbows
7 Deads 245/135/95
7 Burpees
7 KBS 70/55/35
7 Pul-ups


_________________________________________________________________

Weekly Challenge
Rower:  10 Pulls to find lowest 500m split time

Best Results:
Women - Angela Gann 1:29
Men - Mike Carpenter 1:05
____________________________________________


***April & May PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265# / Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140# / Strict Press 105#  /  Squat Clean 145#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130# / Shoulder Press 95# /  Squat Snatch 105#
Candice - Deadlift 195#
Chandra Hindman - Deadlift 195#
Melissa - Deadift 155#
Marla - Bar Muscle Up!!!
Marla - Snatch 95#
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty - Deadlift 250# / Power Clean 150#
Denise Wiggington - Deadlift 235#
AJ Webster - Deadlift 235#
Lana Smith - Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Emily Wilkins - Deadlift 160#
Tom Wynn - Wall Squat w/ toes touching  /  Push Press 225#
Sarah Dunham - Clean 155#  /  Snatch 120#

Thursday, May 21, 2015

Run, 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 


Strength & Agility
A) Dips 5x5 (Ring or Matador)
B) Knees-to-Feet 5x5
C) Rope Climb 5x1
__________________________________________________________________________

Foundations
For time:
50 Sumo Deadlift High-pull, 70/55/35#
Walking Lunge, 200m
50 KBS, 70/55/35#


Conditioning
Run 800m
10 OHS, 95/65/45#
Run 600m
20 OHS, 95/65/45#
Run 400m
30 OHS, 95/65/45#

                                                                           
Competition 
For time:
Row 1000m
50 WBS, 12/10' foot targets
10 Hang Squat Cleans 205/125/85#
50 C2B
Row 1000m


_________________________________________________________________

Weekly Challenge
Rower:  10 Pulls to find lowest 500m split time

Best Results:
Women - Angela Gann 1:29
Men - Mike Carpenter 1:05
____________________________________________


***April & May PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265# / Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140# / Strict Press 105#  /  Squat Clean 145#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130# / Shoulder Press 95# /  Squat Snatch 105#
Candice - Deadlift 195#
Chandra Hindman - Deadlift 195#
Melissa - Deadift 155#
Marla - Bar Muscle Up!!!
Marla - Snatch 95#
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty - Deadlift 250# / Power Clean 150#
Denise Wiggington - Deadlift 235#
AJ Webster - Deadlift 235#
Lana Smith - Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Emily Wilkins - Deadlift 160#
Tom Wynn - Wall Squat w/ toes touching  /  Push Press 225#
Sarah Dunham - Clean 155#  /  Snatch 120#

Wednesday, May 20, 2015

Push ups, Row


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
Rower:  10 Pulls to find lowest 500m split time

Olympic Lifting
A) Back Squat  3-3-3-3-1 (hit rock bottom on each rep)
B) Strict Pull-ups 5x5 (add weight each set)
C) GH Raise 5x5

__________________________________________________________________________

Foundations
3 RFT
30 WBS 20/14
20 Burpees
10 Box Jumps 24/20


Conditioning
For time:
150 Hand Release Push ups
Run 200m/Row 250m each time you break (no resting in the pike position)

                                                                             
Competition 
For time:
1-2-3-4-5
Snatches, 155/105/75
Do 100 Double-unders after each round


_________________________________________________________________

Weekly Challenge
Rower:  10 Pulls to find lowest 500m split time

Best Results:
Women -
Men -
____________________________________________


***April & May PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265# / Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140# / Strict Press 105#  /  Squat Clean 145#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130# / Shoulder Press 95# /  Squat Snatch 105#
Candice - Deadlift 195#
Chandra Hindman - Deadlift 195#
Melissa - Deadift 155#
Marla - Bar Muscle Up!!!
Marla - Snatch 95#
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty - Deadlift 250# / Power Clean 150#
Denise Wiggington - Deadlift 235#
AJ Webster - Deadlift 235#
Lana Smith - Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Emily Wilkins - Deadlift 160#
Tom Wynn - Wall Squat w/ toes touching  /  Push Press 225#
Sarah Dunham - Clean 155#  /  Snatch 120#

Tuesday, May 19, 2015

HSPU, Box Jumps, KBS


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 

Olympic Lifting
A) EMOM x 7 - 1 Snatch High Pull + 2 Hang Squat Snatch
B) EMOM x 7 - 1 Clean High Pull + 2 Hang Squat Clean

* After each set do 3 Knees-to-Feet

__________________________________________________________________________

Foundations
AMRAP 15
15 Reverse Hypers
10 Push Press 95/65/45
Run 200m


Conditioning
AMRAP 15
5 HSPU
10 Box Jumps 30/24/20
15 KBS 70/55/35

                                                                               
Competition 
AMRAP 15
20' HSW
10 Deads 225/155/105#
5 Muscle-ups

_________________________________________________________________

Weekly Challenge
Rower:  10 Pulls to find lowest 500m split time

Best Results:
Women -
Men -
____________________________________________


***April & May PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265# / Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140# / Strict Press 105#  /  Squat Clean 145#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130# / Shoulder Press 95# /  Squat Snatch 105#
Candice - Deadlift 195#
Chandra Hindman - Deadlift 195#
Melissa - Deadift 155#
Marla - Bar Muscle Up!!!
Marla - Snatch 95#
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty - Deadlift 250# / Power Clean 150#
Denise Wiggington - Deadlift 235#
AJ Webster - Deadlift 235#
Lana Smith - Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Emily Wilkins - Deadlift 160#
Tom Wynn - Wall Squat w/ toes touching  /  Push Press 225#
Sarah Dunham - Clean 155#  /  Snatch 120#