Tuesday, September 30, 2014

WBS, Row, T2B


mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
________________________________________________

Weekly Challenge:
Row 500 meters for time
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3:  2 Clean High Pulls + 1 Clean (full)

C.  Max UB set:  Touch and Go Cleans (full) @ 75% of heaviest from B

____________________________________________________________________

Foundations
5 RFT
21 Goblet Squats 55/35/26#
14 Hang KB Muscle Snatches 55/35/26#
7 Burpees


Conditioning 
For time
150 WBS
Row 1000 or Run 800m
50 T2B

*Score = Time to do WBS and Time for entire WOD


Competition
15 min Clock:
50 Du's
10 C2B

*Score = total Double-unders

____________________________________________________


Fixing the finish position in the press (video)

WODiac
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Best Results for Fridays WOD
Foundations -  Dallas 10:06  /  Emily Atterberry 11:37
Conditioning -  Nate Dogg - 1 Rd + 18 reps  /  Steph Richardson 1 Rd + 13 reps
Competition -  Jesse 17:03
Masters 50-59 -  Gary Glass 90 reps
Masters 60+ -  N/A
Barbell -  Steph Richardson 85#/105#
Weekly Challenge -  Lana Smith 327m  /  Brian B 385m

Best Results for Yesterdays WOD
Foundations -  Marla McPhail 12:06  /  Dallas 13:01
Conditioning -  Arrow Linde 10:31 /  Jeremiah Williams 11:24  /  Kelli Kelley 13:46
Competition -  N/A
Masters 50-59 -  Stuart Grimsley - (Conditioning) 19:50    
Masters 60+ -  Deb Davis - (Conditioning) 14:19
Barbell -  Daniel Smith 185# / 140#x5  |  Theresa Dohm 95# / 70#x5
Weekly Challenge - TBA
_______________________________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Monday, September 29, 2014

Clean & Jerks, Row, Pull-ups


mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
________________________________________________

Weekly Challenge:
Row 500 meters for time
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3:  2 High Pulls + 1 Snatch (full)

C.  Max UB set:  Touch and Go Snatches @ 75% of heaviest from B

____________________________________________________________________

Foundations
3 RFT
50 Reverse Single-unders
40 OH Lunges, 45/25/15# plate
30 KBS 55/35/26#


Conditioning 
For time
30 Clean & Jerks, 135/95/65
Row 1000m or Run 800m
50 Pull-ups


Competition
For time:
100 Push Press, 75/55#
50 GHDSU, 20/14# Ball
30 Muscle-ups (ring or bar)


____________________________________________________


What you should know about artificial sweetners

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 -  
Masters 60+ -  N/A
Barbell -  
Weekly Challenge -  
_______________________________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Saturday, September 27, 2014

BLIND DATE 2 / CFB In-House Competition

**All regularly scheduled Saturday classes are cancelled.**
_________________________________________________________________________

Join us as we host our second annual "Blind Date 2", In-house CrossFit Competition where 28 competitors, 14 men and 14 women, will be paired up minutes before they compete in 3 workouts.  Each workout will be announced 10 minutes prior to the first heat.    

The top 5 teams will compete in a final workout and prizes will be awarded to the 1st, 2nd & 3rd place finishers.

The first workout will begin at 9am.  

Bring a friend and your favorite morning beverage and enjoy a morning CrossFit competition.

Friday, September 26, 2014

Strict Press, Back Squat, Deadlift


Due to an in-house competition, there will be no classes this Saturday, September 27th.

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mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
________________________________________________

Weekly Challenge:
10 Pulls to Row As Far As Possible
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3 - 5 Power Snatches 

C.  E2MOM x 3 - 5 Power Clean & Jerks

____________________________________________________________________

Foundations
For time (15 min cap)
Run 2400m or Row 3000m

Conditioning 
AMRAP 9
30 Strict Press, 95/65/35
30 Back Squat, 135/95/65
30 Deadlifts, 185/135/95

*no racks / one bar

Competition
21-15-9
Power Snatches 145/95
Strict Pull-ups

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Stretching doesn't work (the way you think it does)

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Dallas 310
Conditioning -  Renee Johnson 7:50 /  Nate Dogg 15:03
Competition -  Zach Cramer 16:16  
Masters 50-59 -  Stuart Grimsley (Conditioning) 17:53  /  Debbie Strobel (Foundations) 200
Masters 60+ -  N/A
Barbell -  Nate Dogg 235#  /  Steph Richardson 145#
Weekly Challenge -  Mike Carpenter 379 meters / Lana Smith 327
_______________________________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Thursday, September 25, 2014

T2B

________________________________________________

Weekly Challenge:
10 Pulls to Row As Far As Possible
________________________________________

WOD 

Weekly Challenge:  10 Pulls to Row As Far As Possible

Bar Work
A.  Burgerner Warm-up w/ barbell

B.  Back Squat:  20 RM

____________________________________________________________________

Foundations
AMRAP 20
15 Front Squats 115/75/55
30 Deadlifts 115/75/55
45 Burpees
90 Overhead Lunges 45/25/15# plate
45 Burpees
30 Deadlifts
15 Front Squats

Conditioning 
For time (20 min cap):
100 T2B

Competition
For time (20 min cap)
30 Power Cleans 225/135
* Do 2 Pistols after each rep
____________________________________________________

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Aubrey Baker 13:40  /  Jimmy Epperson 12:39
Conditioning - Zach Cramer 18:44  /  tba
Competition -  Brett M 191 /  Patty Thompson 156
Masters 50-59 -  Glenn Davis (Foundations) 12:06  /  Tony Sterk (Conditioning) 19:30
Masters 60+ -  Deb Davis (Foundations) 12:30
Barbell -  tba
Weekly Challenge -  Zach Cramer 369 meters / Renee Johnson 266 meters
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Wednesday, September 24, 2014

Run, Hang Clean Thruster

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Weekly Challenge:
10 Pulls to Row AFAP
________________________________________

WOD 

Weekly Challenge:  10 Pulls to Row AFAP

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 3 - 5 Split Jerks

C.  E2MOM x3 - 5 Pause Front Squats (Strict 3 second pause at absolute bottom depth)

____________________________________________________________________

Foundations
3 RFT
Run 400m or Row 500m
21 Summo Deadlift High-pull, 75/55/35
12 Burpee over bar

Conditioning 
Run 800m or Row 1000
20 Hang Clean to Thruster 135/95
Run 400m or Row 500m
10 Hang Clean to Thruster 135/95#
Run 800m or Row 1000

Competition
15 minute clock:
Max UB T2B
Max UB HSPU
Max UB HSW (3 attempts/use longest attempt)
Max UB DU's (3 attempts/use attempt with most reps)
Max UB Bar Muscle-ups
Max UB WBS
____________________________________________________

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Denise Wiggington 208  /  Mitch Callahan 193
Conditioning - Dallas 218  /  Steph Richardson 178
Competition -  Brett M 9:08
Masters 50-59 -  Rony (Conditioning) 128  /  Renee Glass (Foundations) 221
Masters 60+ -  N/A
Barbell -  Drew Williams 195/135   /  Lana Smith 135/85
Weekly Challenge -  tba
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Tuesday, September 23, 2014

Burpees, Pull-ups, WBS, T2B, HSPU

________________________________________________

Weekly Challenge:

________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Clean Pull + 1 Squat Clean + 1 Split Jerk

C.  E2MOM x 3 - 5 Push Press

____________________________________________________________________

Foundations
5 Rounds
3 minute clock
100 Single-unders
Max Reps KBS 55/35/26

Conditioning 
5 min - Max Reps Burpees
4 min - Max Reps Pull-ups
3 min - Max Reps WBS, 20/14
2 min - Max Reps T2B
1 min - Max Reps HSPU


Competition
For time:
50 WBS
30 Power Cleans 155/105#
15 Muscle-ups
____________________________________________________

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Dallas 400  /  AJ Webster 320 reps
Conditioning - Mitch 7:31  /  Lana Smith 8:36
Competition -  Jesse 8:43
Masters 50-59 -  Glenn Davis (C) 7:23 @ 135  /  Stuart 13:08  
Masters 60+ -  Deb D (C1) 7:54
Barbell -  Daniel Smith 185# Snatch Complex  /  Josh Atterberry 245# x 5 Front Squat w/ 3 sec pause  /  Julie Anderson 105#
Weekly Challenge -  tba
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11