Monday, October 20, 2014

Burpees, T2B, OHS

Weekly Challenge:
TBA
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 5 - 1 Snatch High Pull, 2 Snatch from knee (3 second pause)

____________________________________________________________________

Foundations
For time (20 min cap):
500 Single-unders
50 Wall Ball Shots 20/14/10#
30 Kettle Bell Swings 55/35/26


Conditioning 
AMRAP 20
15 Burpee over bar
Max UB OHS 95/65

*Score = total OHS


Competition
For time (20 min cap):
150 DU's
30 Front Squats 185/135
50 GHDSU, 20/14# ball

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

_______________________________________________

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

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, October 18, 2014

Run/Row, Kettle Bell Hold, Burpees

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

Teams of 3 WOD 

For time (30 min cap)

Run or Row 5K

1 Person Runs 400m or Rows 500
1 Person holds a KB, 70/55/35#
1 Person does 5 Burpees, 10 Hollow Rocks, 15 Air Squats

Rotate when burpees/hollow rocks/air squats are done.

____________________________________________________

Best Results for Yesterdays WOD
Foundations -  Deb Davis 25:00  /  Glenn Davis 26:46
Conditioning -  Aaron Kuntz 18:36  /  Kelli Kelley 20:19
Competition -  N/A
Masters 50-59 -  Stuart Grimsley (Conditioning) 23:49  /  Glenn Davis 26:46
Masters 60+ -  Deb Davis (Foundations) 25:00
Barbell -  Mitch 165/185#
Weekly Challenge -  Aaron Kuntz 42  /  Patty Thompson 22


Friday, October 17, 2014

Clean & Jerk, Pull-ups, Push-ups, Air Squats

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

WOD 

Weekly Challenge
Max Unbroken Toes to Bar or Knee Ups

Bar Work
A.  Burgerner Warm-up & Skill Transfer with a partner

B.  Power Snatch:  5-5-5-5 (10 min cap)

C.  Power Clean & Jerk:  5-5-5-5 (10 min cap)

____________________________________________________________________

Foundations
3 RFT:
Run 800m or Row 1000m
21 Burpees
12 Deadlifts 185/135/95#


Conditioning 
For time:
10-8-6-4-2 Clean & Jerk, 135/95/65#
2 Rounds of 'Cindy" after each set


Competition
21 Thrusters 115/80
21 Strict Pull-ups
15 Thrusters 135/95
15 C2B
9 Thrusters 155/105
9 Bar Muscle-ups


____________________________________________________

The Sitting Solution (article)

WODiac

_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Amanda Slagle 12:01  /  Jesse Wright 14:02
Conditioning -  Dallas Hindman 11:38  /  Renee Johnson 14:46
Competition -  Brett M 15:37  /  Angela Gann 186 Reps
Masters 50-59 -  Stuart Grimsley (Conditioning) 17:40
Masters 60+ -  N/A
Barbell -  Mike Carpenter 265#  /  Lana Smith 170#
Weekly Challenge -  Aaron Kuntz 42  /  Patty Thompson 22
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, October 16, 2014

KBS, Box Jumps, Pull-ups

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

WOD 

Weekly Challenge
Max Unbroken Toes to Bar or Knee Ups

Bar Work
A.  Burgerner Warm-up & Skill Transfer with a partner

B.  Front Squat 1-1-1-1-1

C.  Max Reps Front Squats @ 75% of heaviest from B

____________________________________________________________________

Foundations
For time:  (20 min cap)
200 Overhead Walking Lunges 45/25/15#
*Do 5 Burpees each time you set your plate down on the ground to rest.  If you hold your plate while resting, no burpees are required.


Conditioning 
3 RFT:  (20 min cap)
20 Alternating Single Arm Russian KBS 55/35#
15 Burpee Box Jump Overs 24/20"
10 Pull-up/T2B Combo


Competition
For time:  (20 min cap)
15 Power Snatches 95/65
50 UB Double-unders
12 Power Snatches 115/75
40 UB Double-unders
9 Power Snatches 135/85
30 UB Double-unders
6 Power Snatches 155/95
20 Double-unders
3 Power Snatches 175/105
10 UB Double-unders

____________________________________________________

Snatch Hand Position (video)

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Ashton 19:06  /  Jimmy Epperson 1600reps
Conditioning -  Theresa Dohm 5 Rds + 7 reps  /  Jeremiah Williams 5 Rds
Competition -  Zach Cramer 3 Rds + 23
Masters 50-59 -  Glenn Davis (Conditioning) 3 Rds + 3  
Masters 60+ -  Deb Davis (Competition) 2 Rds + 16 reps (55#)
Barbell -  Daniel Smith 225#  /  Sarah Dunham & Lana Smith 120#
Weekly Challenge -  Aaron Kuntz 42  /  Patty Thompson 22
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, October 15, 2014

Bear Complex, Run

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

WOD 

Weekly Challenge
Max Unbroken Toes to Bar or Knee Ups

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Touch & Go Jerks (Push or Jerk) 3-3-3-3

____________________________________________________________________

Foundations
For time:
Opposing ladder of:
500-400-300-200-100 Single unders
10-20-30-40-50 Hand Release Push ups


Conditioning 
7 RFT
7 Bear Complex 115/75
Run 200m / Row 250M


Competition
AMRAP 15
21 Bench Press, 135/95
7 Bar Muscle-ups

____________________________________________________

Snatch Hand Position (video)

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Jason Ruegamer, Ben Robin, Nick Maer - 3 Rounds + 1
Conditioning -  Dallas 10:02  /  Patty Thompson 12:30
Competition -  Brian B 17:06
Masters 50-59 -  N/A
Masters 60+ - N/A
Barbell -  Curt Hackler 185#  /  Lana Smith 125#
Weekly Challenge -  TBA
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, October 14, 2014

Step ups, Atomic Sit-ups, Wall Climbs

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Touch and Go Full Cleans 3-3-3

C.  Max Reps, Touch & Go  @ 75% of 3 Rep Max from B

____________________________________________________________________

Foundations
AMRAP 20
Run 400m
7 Power Snatches 75/55/35#
7 OH Squats 75/55/35#
7 Snatch Balance 75/55/35#


Conditioning 
3 FRT (20 min cap):
15 Front Rack Step ups, 95/65#, 20" box
10 Atomic Sit-ups 45/25/15# plate
5 Wall Climbs


Competition
21-15-9 for time (20 min cap)
Deads 315/225/185#
Run 800m after each round

____________________________________________________

4 Ways To Improve Your Snatch
4 Ways to improve your Clean & Jerk

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Kristen Crane 13:12  /  Drew Williams 15:06
Conditioning -  Steph Richardson 60 reps  /  Jason Ruegamer 51 reps
Competition -  Dallas Hindman 6 rds + 33 reps  /  Lindsay Morgan 4 rds + 59 reps
Masters 50-59 -  Tony Sterk (Conditioning) 20 reps  /  Renee Glass (Foundations) 18:16
Masters 60+ - N/A
Barbell -  Steph Richardson 95#  /  Daniel Smith 185#
Weekly Challenge -  TBA
_______________________________________________________________________________

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Monday, October 13, 2014

WBS, Burpees

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Touch and Go Full Snatches 3-3-3-3

-then

C.  Max Effort Unbroken set @ 75% of 3 Rep Max from B

____________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps, 24/20"
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean 95/65/45#


Conditioning 
EMOM x 12
10 WBS 20/14#
Max Effort Burpees

*Score = total Burpees


Competition
AMRAP 20
20 GHD Sit-ups
30 Double-unders
40' Handstand Walk

____________________________________________________

4 Ways To Improve Your Snatch
4 Ways to improve your Clean & Jerk

WODiac
_______________________________________________

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

October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

_______________________________________

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