Monday, April 27, 2015

WBS, Snatches, Box Jump Overs, T2B


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

A) Front Squats 3-3-3-3-3 (rock bottom depth, 1 second pause)
B) 5x5 Strict Pull-ups / Strict Banded or Ring Rows

*Do 1 set Front Squats then 1 set Strict Pull-ups

__________________________________________________________

Foundations 
For Time
21-15-9-15-21
KBS 55/35/25
Burpees



Conditioning 
AMRAP 20
30 WBS 20/14/10
30 Power Snatches 75/55/45
30 Box Jump Overs 24/20
30 T2B

                                                                                                                         
Competition 
3 RFT
7 Muscle-ups
14 Power Cleans 175/115/85
21 Burpees


_________________________________________________________________

Weekly Challenge
Max Height Box Jump - 5 Attempts of 10 mins

Best Results:
Women -
Men -
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Friday, April 24, 2015

Single Unders, Hollow Rocks, Run, Deadlifts, Burpees, Front Squats


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 
AMRAP 30 / Teams of 2

Run 1600m (switch every 200m)
100 Hollow Rocks (switch every 20)
100 Deads, 95/65/45 (switch every 20)
100 Burpees (switch every 5)
100 Front Squats, 95/65/45 (switch every 10)
500 Single unders (switch every 50)
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women - Renee Johnson 28
Men - Tim Dunham 36
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#


Row, Thrusters, C2B


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

20 mins - find a 1 RM Snatch

__________________________________________________________

Foundations 
AMRAP 15:
Burpees
EMOM beginning at 1:00 - 5 Front Squats, 95/65/45#

*Score = total burpees


Conditioning 
2 RFT
Row 1000m
50 Thrusters 65/45/35#
30 C2B / Pull-ups

                                                                                                                           
Competition 
AMRAP 5
5 Muscle-ups / Ring Dips
10 Clean, 155/105  |  135/95  |  115/75#


_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women - Renee Johnson 28
Men - Tim Dunham 36
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Thursday, April 23, 2015

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 

Bar Work
Strict Press 1-1-1
Push Press 1-1-1
Push Jerk 1-1-1
Split Jerk 1-1-1

*EMOM / Increase load each set
__________________________________________________________

Foundations 
For time:
150 KBS 55/35/25#
10 Hand Release Push-ups each break


Conditioning 
AMRAP 10
21 Thrusters 95/65/45
- rest :60

                                                                                                                             
Competition 
Opposing Ladder
25-20-15-10-5 GHDSU
3-6-9-12-15 Thruster 155/105/75
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women - Renee Johnson 28
Men - Tim Dunham 36
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Wednesday, April 22, 2015

Step ups, Double-unders, Pull-ups


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 1 minute:  Burpees

Bar Work
Snatch Grip Deadlift 3-3-3-3-3

__________________________________________________________

Foundations 
For time:
50 Air Squats
30 Burpees
500 Single-unders
30 Burpees
50 Air Squats


Conditioning 
For time (20 min cap)
30-20-10
20" Front Rack Step-ups, 95/65/45
Double-unders
Pull-ups

                                                                                                                               
Competition 
For time
5-4-3-2-1
Front Squats 225/135/95
Musle-ups
Box Jumps 40/30"
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#


Tuesday, April 21, 2015

Row, WBS, KBS, T2B, HSPU


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
A)  EMOM x 5 - 3 Position Snatch @ 70%
B)  EMOM x 5 - 3 Position Clean @ 70%

__________________________________________________________

Foundations 
AMRAP 20
Run 200m
10 Burpees
30 Hollow Rocks


Conditioning 
AMRAP 20
50 Cal Row
40 WBS 20/14/10#
30 KBS 55/45/35#
20 T2B
10 HSPU

                                                                                                                                 
Competition 
AMRAP 20
Run 400m
1 Dead 345/225/155
3 Squat Cleans 185/135/95
5 Push Jerks 185/135/95
3 Muscle ups
1 L-sit Rope Climb (touch head to ceiling)

_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Monday, April 20, 2015

Cleans, C2B, Box Jumps


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
A) Overhead Squat 3-3-3
B) Front Squat 3-3-3
C) Back Squat 3-3-3

__________________________________________________________

Foundations 
For time:
10-9-8-7-6-5-4-3-2-1
95/65/45#
Power Cleans
Front Squats
Push Press


Conditioning 
3 RFT
7 Squat Cleans 145/105/75
14 C2B
21 Box Jumps 24/20/"

                                                                                                                                   
Competition 
For time (20 min cap)
1000 Double-unders

_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April 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#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#