Run, Pull ups, Push ups, Sit ups, Squats

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
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Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Mark Caldwell / Brian B 60# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD - "Baby Murph"

Run 400
40 Pull-ups
60 Push-ups
80 Sit-ups
100 Squats
Run 400


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Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD
Snatch Balance - Patty Thompson 75#  /  Brett M 185#
E1) Dallas 14:55  /  Kathy Faria 19:11
E2) Daniel Smith 21:00  /  Deidre Mooney 21:10
E3) Brett M 13:03

Row, Back Squats

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Mark Caldwell / Brian B 60# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - See whiteboard
B) Warm up  -   See whiteboard
C) Skill - Wall Squat
D) Strength - Snatch Balance:  1-1-1-1-1


E1) Foundations 
50 Box Jumps 24/20"
50 Thrusters, 45/30# bar
50 Jumping Pull-ups
50 Kettle Bell Swings 35/30
50 Sit ups

E2) Conditioning 
5 RFT
Row 500m
15 Back Squats 135/95

E3) Competition
For time:
30 burpee muscle-ups 
Run 800m
30 single arm handstand toggles (back to the wall)
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Yesterday's PR's & Noteworthy Efforts   
Daniel Smith - Overhead Squat 205#
Nate Dogg - Overhead Squat 205#
AJ Webster - 2 consecutive double-unders

Best Results for Yesterday's WOD
E1) Patty Thompson 7:51  /   Jacob Ogle 8:12  
E2) Daniel Smith 7:40  /  Patty Thompson 10:34
E3) Brian B  215 reps 

TTB, Sit ups, GHD Sit ups

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Mark Caldwell / Brian B 60# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - See whiteboard
B) Warm up  -   See whiteboard
C) Skill - 5 mins:  Double or Triple Unders
D) Strength - Overhead Squat:  1-1-1-1-1, then max reps @ 70% of 1 RM


E1) Foundations 
3 RFT:
15 Push Press, 65/45#
12 Front Squat, 65/45#
9 Thrusters, 65/45#
-then, 50 Sit Ups

E2) Conditioning 
50 Toes to Bar
50 Sit Ups
50 GHD Sit Ups

E3) Competition
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead 160 / 100
90 foot Walking lunge in front rack postition 160 / 100
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Yesterday's PR's & Noteworthy Efforts   
Casee Moran - Box Jump 30"
Angela Horn - Box Jump 32.5"
Melissa Hatfield - Box Jump 23"
Steve Muma - Box Jump 24"
Bryon Waits - Box Jump 40"
Brian B - Consecutive Muscle-ups 10

Best Results for Yesterday's WOD
E1) Jay Webster 14:41  
E2) Brett Mick 12:23  /  Trish Meaney 16:53
E3) Row - Daniel Shearer 8:46  /  Julie Smith 9:19
       C&J - Brett Mick 13 reps  /  Maggie Beason 8 reps

Thrusters, Burpees

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Kettle Bell Swings
D) Strength - Weighted Box Jumps, 24/20"


E1) Foundations 
5 RFT
5 Handstand Attempt
10 GHD Sit-ups
15 Kettle Bell Deadlift High-pulls, 70/55#

E2) Conditioning 
10 Thrusters 95/65  -  15 Bar-facing burpees
20 Thrusters 95/65  -  25 Bar-facing burpees
30 Thrusters 95/65  -  35 Bar-facing burpees

E3) Competition
AMRAP 10 mins
Clean & Jerk 185/115#
-then
Row 2000m for time
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Yesterday's PR's & Noteworthy Efforts   

Best Results for Yesterday's WOD
Barbell:  m-Toan Boi 235#  /  w-Lynn Holly 140#
E1) Dallas Hindman 11:20  /  Stacy Lard 8:07
E2) Brian B 186  /  Patty Thompson 105
E3) Nate Dogg 74reps  /  Rachel Shearer 74

Row, Push-ups

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Med Ball Cleans
D) Strength - (20 mins)
Power Clean:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM
Power Snatch:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM

E1) Foundations 
10, 9,8,7,6,5,4,3,2,1
Box Jumps 24/20"
Med Ball Cleans 14/20
Hand Release Push-ups

E2) Conditioning 
AMRAP 20 mins
Row 500m
Max reps strict push-ups
*Note: Score is total number of push-ups completed

E3) Competition
AMRAP 12 mins
1, 2, 3, 4, 5....etc
Burpee Box Jump 30/24"
Hang Squat Clean 135/95
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Yesterday's PR's & Noteworthy Efforts   
Deidre Mooney - 10 unbroken pull-ups
Ryan Meyer - "Helen" 8:07

Best Results for Yesterday's WOD
Strength:  Aubrey Baker 45# x20 reps / Bryon Waits 100#x17reps
D2) Patty Thompson 9:54 / Ryan Meyer 8:07
D3) Eric Oden 45:49 
 

Run, Pull-ups, KBS

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________
Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"

*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”

_________________________________________________________________________________

WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 10 Handstand Attempts, 20 Deep Squats, 30 Double-unders
C) Skill - 
D) Strength - Press
5-5-5-5-5 (find 5 rep max)
-then, 1 x max reps @ 80% of 5 rep max


WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up  -   Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - 
D) Strength - Press
5-5-5-5-5 (find 5 rep max)
-then, 1 x max reps @ 80% of 5 rep max

E1) Foundations 
4 RFT:
Row 500m
25 Thrusters, 45# bar
10 Pull-ps

E2) Conditioning - "Helen"
3 RFT:
Run 400 meters
12 Pul-ups
21 Kettle Bell Swings - 55/35#

E3) Competition
Do E1 - rest 1:1, 2:1, 3:1
- rest 5 mins, then do E2
- rest 5 mins, then
21-15-9 for time
Squat 225/135
Ring Dips

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Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD

"Fight Gone Bad"

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)
Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
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Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:30am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks Barbecue ($5/person)

Bring as many friends as you want. We have scheduled a fun WOD for you and your guest where you will finally be able to show your friend(s) exactly what CrossFit is all about.

How does it work?

• Show up a few minutes early for your friend(s) to fill out a waiver
• You will be their tour guide; show them around, explain to them how it works, introduce them to other members
• At 9:30am guests will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/score keeper for your friend.  Then you will switch and your friend will be the judge/score keeper and you will do the WOD.
• The best non-member score will get a free CrossFit Bartlesville t-shirt.

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WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”