Friday, September 19, 2014

Back Squats

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Weekly Challenge:
50 Burpees for time (3 min cap)
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WOD 

Barbell
A.  Burgerner Warm-up

B.  EMOM x 3 - 3 Tall Snatches

C. EMOM x 3 - 3  Tall Cleans

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Foundations
300 Single unders
150 Air Squats
75 Hand Release Push-ups
150 Sit-ups
300 Single unders


Conditioning 
100 Back Squats for time, 95/65 (no racks)
*Run 200m each break


Competition
150 Wall Balls for time, 20/14#

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650# Squat x 5 (video)

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Best Results for Yesterdays WOD
Foundations - Lana Smith 9:40  /  Curt Hackler 12:45
Conditioning - N/A
Competition -  N/A
Masters 50-59 -  N/A
Masters 60+ -  N/A
Barbell -  Josh Atterberry 225#  /  Deb Strobel 135#
Weekly Challenge -  Dallas Hindman 2:03  /  Patty Thompson 2:39
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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

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Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Thursday, September 18, 2014

Squat Cleans, Ring Dips

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Weekly Challenge:
50 Burpees for time (3 min cap)
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WOD 

Barbell
A.  Burgerner Warm-up

B.  Back Squat - 20 Rep Max

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Foundations
5 RFT
10 Hang Power Snatches 95/65/45
10 Hand Release Push-ups
10 Box Jumps 24/20"


Conditioning 
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans 135/95/65
Ring Dips


Competition - "Ryan"
5 RFT
7 Muscle-ups
21 Burpees

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Proper Mid-thigh Launch Position
L-sit To Straddle Press To Handstand (video)

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Best Results for Yesterdays WOD
Foundations - 
Conditioning - Jeremiah Williams 6:50  /  Kelli Kelley 8:18
Competition -  Patty Thompson 20:22 / Dallas 24:43
Masters 50-59 -  Glenn Davis (Conditioning) - 23:25
Masters 60+ -  Deb Davis (Conditioning) - 12:25
Barbell -  N/A
Weekly Challenge -  Dallas Hindman 2:03  /  Patty Thompson 2:39
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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#

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Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Wednesday, September 17, 2014

Thruster, Pull-ups, Row

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Weekly Challenge:
50 Burpees for time (3 min cap)
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WOD 

Weekly Challenge:  50 Burpees for time (3 min cap)


Barbell
A.  Burgerner Warm-up

B.  EMOM x 4 - 5 Split Jerks

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Foundations 
AMRAP 15
50 Unbroken Single-unders
15 Unbroken Kettle Bell Swings, 35/26#

Conditioning 
For time:
30 Squat Clean to Thrusters, 95/65
30 Pull-ups
30 Calorie Row


Competition 
For Time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double-unders

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Proper Mid-thigh Launh Position
L-sit To Straddle Press To Handstand (video)

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Best Results for Yesterdays WOD
Foundations - Kelli2 178  /  Jay Webster 141
Conditioning - Aaron Kuntz 15:31  /  Jamie Jones 17:25
Competition -  Steph Richardson 14:13
Masters 50-59 -  Glenn Davis (Foundsations) - 140  /  Tony Sterk (Conditioning) - 18:39
Masters 60+ -  Deb Davis (Foundations) - 
Barbell -  Daniel Smith 210#
Weekly Challenge -  
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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#

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Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Tuesday, September 16, 2014

Thrusters, Pull-ups, Burpees

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Weekly Challenge:
50 Burpees for time (3 min cap)
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WOD 

Barbell
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Clean (full) from above the knees (launch position)

C.  E2MOM x 3 - 5 Clean & Jerks
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Foundations 
For time:
Run 200m
15 Summo Deadlift High-pulls, 75/55
30 Box Jumps 24/20
45 Thrusters, 75/55
30 Box Jumps, 24/20
15 Summo Deadlift High-pulls, 75/55
Run 200m


Conditioning 
AMRAP 20
5 Thrusters 95/65#
10 Pull-ups
15 Burpees


Competition 
AMRAP 15:
50 yard Sled Push, 135/90#
10 GH Raise
30 WBS


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L-sit To Straddle Press To Handstand (video)

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Best Results for Yesterdays WOD
Foundations - Kelli2 178  /  Jay Webster 141
Conditioning - Aaron Kuntz 15:31  /  Jamie Jones 17:25
Competition -  Steph Richardson 14:13
Masters 50-59 -  Glenn Davis (Foundsations) - 140  /  Tony Sterk (Conditioning) - 18:39
Masters 60+ -  Deb Davis (Foundations) - 
Barbell -  Daniel Smith 210#
Weekly Challenge -  
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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#

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Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11


Monday, September 15, 2014

Row, T2B

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Weekly Challenge:
50 Burpees for time (3 min cap)
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WOD 

Barbell
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Snatch (full) from above the knee (launch position)

C.  E2MOM x 3 - 5 Snatches (full)
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Foundations 
For time:
AMRAP 3 - Squat Clean 95/65/45
-rest :60
AMRAP 3 - Hollow Rocks
-rest :60
AMRAP 3 - Push Press 95/65/45

Conditioning 
For time:
Row 1000m
30 T2B
Row 750m
25 T2B
Row 500m
20T2B

Competition 
For time:
10-9-8-7-6-5-4-3-2-1
OHS 135/95
Pistols

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L-sit To Straddle Press To Handstand (video)

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Best Results for Yesterdays WOD
Foundations - 
Conditioning - 
Competition - 
Masters 50-59 -  
Masters 60+ - 
Barbell -  
Weekly Challenge -  
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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#

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Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Saturday, September 13, 2014

Row, Squat, Pull-ups, Sit-ups, Push-ups

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Weekly Challenge:
2 minute clock:  Max Single or Double-unders
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WOD 

2 Player Team

6 minutes max Calorie Row
6 minutes max reps Back Squat (115/75/45)
6 minutes max reps Pull-ups / Banded Pull-ups
6 minutes max reps GHD Sit-ups / Hollow Rocks
6 minutes max reps HSPU / Hand Release Push-ups

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Only one athlete working at a time, switch as necessary.
No rest b/w exercises, immediately rotate after each 6 minute interval.
Score = total reps completed by your team

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Best Results for Yesterdays WOD
Foundations - Jay Webster 13:37 / Jessica Bowman 14:08
Conditioning - Patty Thompson 11:06 / Brody 12:30
Competition -  Daniel Smith 11:16 / Steph Richardson 15:47
Masters 50-59 -  N/A
Masters 60+ - N/A
Barbell -  Daniel Smith 180# & 215#  /  Patty Thompson 95# & 105#
Weekly Challenge -  Patty - 181 DU's / Mandi - 387 Single-unders
                                   Daniel Smith - 193 DU's / Rahul - 340 Single-unders
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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#

Friday, September 12, 2014

KBS, GHDSU, Double-unders

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Weekly Challenge:
2 minute clock:  Max Single or Double-unders
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WOD 

Barbell
A.  Burgerner Warm-up, 45/35/15# bar

B.  Power Snatch 5-5-5-5

C.  Power Clean & Push Jerk 5-5-5-5
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Foundations 
Lunges 100m
OH Carry 200m, 45/25/15# plate
Farmers Carry 400m, 25/15# plates
Run 800m
*Do 5 Burpees every time you stop to rest

Conditioning 
30-20-10
KBS 70/55/35#
GHDSU
*100 Double-unders b/w rounds

Competition 
21-15-9
HSPU
Box Jumps 30/24
C2B

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Handstand Walk Progression (video)


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Best Results for Yesterdays WOD
Foundations - Jason Ruegamer 12:45 / Mandi Jackson 13:10
Conditioning - Patty Thompson 7+3 / Ryan Meyer 7+12
Competition -  Brian B 23:59
Masters 50-59 -  Dave Strobel 6 Rds
Masters 60+ - N/A
Barbell -  Cameron Donaldson 410#  /  Lana Smith 205#
Weekly Challenge -  Patty - 181 DU's / Mandi - 387 Single-unders
                                   Brett - 187 DU's / Rahul - 340 Single-unders
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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#

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Local Competitions:
Thunder on the Hill - Sept 13
The Wild West Throwdown - Oct 10 & 11