Monday, July 28, 2014

Deads, Air Squats, HSPU

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Losing the hook grip (video)
*Unbelievable - The Ring Man (video)
Kipping toes to bar

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WOD  

Barbell:  EMOM x 7 - 3 Squat Clean @ 70% of 1RM

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Foundations 
Run 800 or Row 1000
40 Burpees
Run 600 or Row 750
30 Burpees
Run 400 or Row 500
20 Burpees
Run 200 Row 250
10 Burpees


Conditioning  
AMRAP 20
7 Deads 225/135
30 Air Squats
7 HSPU


Competition - "21-15-9 Complex"
8 Deads 155/115#
7 Cleans 155/115#
6 Snatches 155/115#
8 Pull-ups
7 C2B
6 Bar MU's
6 Deads 155/115#
5 Cleans 155/115#
4 Snatches 155/115#
6 Pull-ups
5 C2B
4 Bar MU's
4 Deads 155/115#
3 Cleans 155/115#
2 Snatches 155/115#
4 Pull-ups
3 C2B
2 Bar MU's
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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
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Best Results for Yesterday's WOD 
Foundations:  
Conditioning: 
Competition: 
50+ Results:  
60+ Results:  n/a
Barbell:  
Weekly Challenge: 

___________________________________________________________

Weekly  Challenge 
Bring Sally Up:  Back Squat 95/65/45#


Sunday, July 27, 2014

Row, Burpees, Run, Muscle-ups, Snatches, Bench Press, C2B

Competitors WOD

5:00pm - Warm up, Mobility, Weaknesses
5:30pm - Begin WOD together; scale as needed

16 min cap:
Row 1000
40 Burpees
Row 750
30 Burpees
Row 500
20 Burpees
Row 250
10 Burpees

-Rest 5 minutes

5 min cap:
Run 100 yards
5 Burpee Muscle-ups
5 Snatches 165/115#

-Rest 5 minutes

12 min cap:
21-15-9
Body Weight Bench Press
Strict C2B



Saturday, July 26, 2014

WBS, Thrusters, Pull-ups, Sit-ups, KBS, Air Squats

__________________________________________________________

*How to watch the 2014 CrossFit Games*

*Unbelievable - The Ring Man (video)
Kipping toes to bar
Front Squat drill to improve torso position (video)
Front Squat vs. Back Squat

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WOD  
Scaled: with a parnter complete the following...

AMRAP 30
Buy-in: 50 Wall Ball Shots
-then AMRAP of
10 Thrusters 95/65/45#
20 Jumping Pull-ups
30 Sit-ups
40 KBS 35/25#
50 Air Squats
RX'd:  with a partner, complete the following...
AMRAP 30
Buy-in:  100 Wall Ball Shots
-then AMRAP of
10 Thrusters 115/75
20 Pull-ups
30 T2B
40 KBS 55/35#
50 Goblet Squats, 55/35#
___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jimmy Epperson 17:45  /  Aubrey Baker 19:07
Conditioning:  Aaron Kuntz 3 Rds + 25 reps
Competition:  Dallas Hindman 19:57
50+ Results: 
60+ Results:  n/a
Barbell:  Lana Smith 12 pts  /  Dallas Hindman 12 pts
Weekly Challenge:  Josh Wright 28  /  Mandi Jackson 24

___________________________________________________________

Weekly  Challenge 
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

Friday, July 25, 2014

Row, Pull-ups, Push Jerks

__________________________________________________________

*How to watch the 2014 CrossFit Games*

*Unbelievable - The Ring Man (video)
Kipping toes to bar
Front Squat drill to improve torso position (video)
Front Squat vs. Back Squat

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WOD  

Barbell
Snatch:  1@50%, 1@60%, 1@70%, 1@80%, 1@90%, 1@95%
Clean & Jerk:  1@50%, 1@60%, 1@70%, 1@80%, 1@90%, 1@95%

Score =  total number of successful attempts 
_________________________________________________________________

Foundations 
For time:
Run 800m
Overhead Carry 400m, 45/25# plate
Farmers Carry 400m, 25/15# plates (pinch grip)
Run 800m


Conditioning  
16 min cap:
Row 1000m
-then, 5 Rounds
25 Pull-ups
7 Push Jerks 135/95


Competition 
21 min cap:
50 Box Jump Overs
25 T2B
50 WBS 20/14#
25 Ring Dips
50 WBS 20/14#
25 T2B
50 Box Jumps Overs
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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
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Best Results for Yesterday's WOD 
Foundations:  Patty Thompson 11:37  /  Jay Webster 12:05
Conditioning: Dallas Hindman 15:24  /  Steph Richardson 16:04
Competition: 
50+ Results:  Debbie Strobel (F) 13:53
60+ Results:  n/a
Barbell:  Brett M 245#  /  Steph Richardson 150#
Weekly Challenge:  Josh Wright 28  /  Mandi Jackson 24

___________________________________________________________

Weekly  Challenge 
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

Thursday, July 24, 2014

Front Squat, Lunges

__________________________________________________________

*How to watch the 2014 CrossFit Games*

Kippping toes to bar
Front Squat drill to improve torso position (video)
Front Squat vs. Back Squat

_______________________________________________

WOD  

Strength:
Overhead Squat 1-1-1-1-1
-then
Max Reps Overhead Squat @ 70% of 1 RM
_________________________________________________________________

Foundations 
5 RFT
10 Wall Ball Shots 20/14#
15 Deadlifts 135/95/65
20 Box Jumps 24/20"


Conditioning  
For time:
Opposing Ladder of:
1 Front Squat 115/80 - 20 Front Rack Lunges
2 Front Squats 115/80 - 18 Front Rack Lunges
3 Front Squats 115/80 - 16 Front Rack Lunges
etc.
10 Front Squats 115/80 - 2 Front Rack Lunges


Competition 
30 Front Rack Step Ups 135/95#, 20/20"
Row 1000 meters
100 yard Overhead Carry 135/95# (50 yards out and back)
Row 1000 meters
30 Back Rack Lunges 135/95#

*Use 2 bars:  1 inside for Step Ups and Lunges; 1 outside for Overhead Carry
___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations: Bryon Waits 20:44  /  Becca Beu 21:36
Conditioning: Nate Dogg 6:58  /  Becca Beau 8:43
Competition:  Steph Richardson 11+5reps  /  Brian B 7+6reps
50+ Results:  Glenn Davis 18:48
60+ Results:  n/a
Barbell:  n/a
Weekly Challenge:  Josh Wright 28  /  Mandi Jackson 24

___________________________________________________________

Weekly  Challenge 
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

Wednesday, July 23, 2014

Thruster, HPC, Push PRess, OHS, Front Squat

__________________________________________________________

*How to watch the 2014 CrossFit Games*

Shoulder position in the overhead squat (video)
Tips for getting your first bar muscle-up
Keeping the hands in during double-unders (video)
_______________________________________________

WOD  

Weekly Challenge  
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

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Foundations 
5 RFT:
Run 200m
10 Burpees
15 Hang Squat Cleans 75/55/35#


Conditioning  
For time:
20 Thruster
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*EMOM complete 4 burpees
Dudes 95/Chicks 65#


Competition 
AMRAP 15
5 Deadlift 225/135
3 Power Clean 225/135
1 Front Squat 225/135

______________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jason Stringfellow 3 Rds + 27 reps  /  Lana Smith 2 Rds + 304 reps

Conditioning: 
"Randy" - Bryon Waits 5:33 /  Mandi Jackson 5:47
"Annie" - Patty Thompson 6:36  /  Ryan Meyer 8:06
Total - Ryan Meyer 13:45  /  Mandi Jackson 13:38

Competition:  Tom Wynn 10:46
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Nate Dogg 165#  /  Mandi Jackson 110#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
3 minute clock:  Run 200 meters, 10 burpees, Max Reps Power Snatch 75/55/35#


Tuesday, July 22, 2014

Snatch, Double-unders, Sit-ups

__________________________________________________________

*How to watch the 2014 CrossFit Games*
Tips for getting your first bar muscle-up
Keeping the hands in during double-unders (video)
Correcting the first pull in the clean (video)
Frantasy Land with Froning & Hobart (video)
Weapons Grade:  Grace w/ Dan Bailey (video)

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WOD  

Barbell
EMOM x 10 - 1 Power Snatch + 1 Hang Squat Snatch 

____________________________________________

Foundations 
AMRAP 20
200 Single-unders
100 Air Squats
50 Hand Release Push-ups


Conditioning  - "Rannie"
75 Snatches 75/55/35# (Muscle, Power or Squat)
then...
50-40-30-20-10
Double-unders
Sit-ups

*Post time for both & total (ex. 5:45 / 9:30 = 15:15)


Competition 
3 RFT
10 UB Back Squats 225/135
10 UB T2B
10 UB HSPU

______________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Lana Smith 11:16  /  Jimmy Epperson 13:03 
Conditioning:  Ryan Meyer 9:36  /  Mandi Jackson 10:16
Competition:  Brian B 26:51
50+ Results:  Tony Sterk 16:40  /  Deb Davis 17:23
60+ Results:  tba
Barbell:  Curt Hackler 205#  /  Steph Richardson 150#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Snatches (anyhow) 75/45/35#