Friday, March 27, 2015

Row, 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

EMOM x 4 - Muscle Snatch + OHS + Snatch Balance (no dip)

EMOM x 4 - Muscle Clean + Front Squat + Tall Clean

____________________________________________________________


Foundations 
For time:
50 Hand Release Push ups
Run 200m
100 Hollow Rocks
Run 200m
150 Air Squats
Run 200m


Conditioning
27-21-15-9 for time:
Row (calories)
Thrusters 95/65/45/35

                                                                                                                                             
Competition 
AMRAP 15
1 Power Snatch 135/95/65#
2 Muscle-ups
3 Box Jumps
4 HSPU
5 WBS 20/14/10#
6 KBS 55/35/25#
7 Burpees
30 DU's

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Thursday, March 26, 2015

Wall Climbs, Pull-ups, Squat Cleans, Double-unders


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
Back Squat 10-10-10

____________________________________________________________


Foundations 
For time:
40 Burpees
-rest 1 min
30 Burpees
-rest 1 min
20 Burpees
-rest 1 min
10 Burpees


Conditioning
AMRAP 15
3 Wall Climbs
5 Pull ups
7 Squat Cleans 115/85/65
30 Double-unders

                                                                                                                                               
Competition 
AMRAP 15
20' UB HSW
10 UB Squat Cleans 135/95/65


_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Wednesday, March 25, 2015

Thrusters, Box Jumps, Row


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
5 mins - 5 attempts to find a max height box jump

____________________________________________________________


Foundations 
AMRAP 20
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead
30 Burpees
30 Overhead Squats
30 Power Snatches

@ 45% of your body-weight


Conditioning
21-15-9 for time
Thrusters 105/75#
Box Jumps 24/20"
Row for Calories

                                                                                                                                                 
Competition 
3 RFT
6 DB Snatch 100/60
6 Bar Muscle-ups

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Tuesday, March 24, 2015

Wall Ball Shots, Kettle Bell Swings



Pyrros Dimas Training (video)

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

5 x  - 1 Push Press + 1 Push Jerk + 1 Split Jerk  (work to a heavy set)

____________________________________________________________


Foundations 
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/95/65
Burpees
* Do 100 Single-unders b/w each set (not after each set)


Conditioning
40-30-20-10
WBS
Pull-ups

                                                                                                                                                   
Competition 
5 Rounds / 3 min clock
Sled Push 100 yards 135/90/45# (5x down & back)
ME Thrusters 95/65/55#
-rest :60

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Monday, March 23, 2015

Back Squats, Run



Pyrros Dimas Training (video)

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
EMOM x 5 - 3 Position Snatch (increase load each set)

EMOM x 5 - 3 Position Clean (increase load each set)

____________________________________________________________


Foundations 
AMRAP 20
35 KBS 35/25
30 Push ups
20 Box Jumps
Run 400m or Row 500m


Conditioning
For time (20 min cap):
100 Back Squats, 135/95/65 (from the floor)
Run 800m or Row 1000m
                                                                                                                                                     
Competition 
5 Rounds
1 min - ME Pistols
1 min - ME HSW
1 min - ME Box Jump Overs 24/20"
1 min - rest

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Friday, March 20, 2015

Deads, Box Jumps, K2E, Sit-ups, Pull-ups, Thrusters, WBS, Burpees, Jump Rope


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 

"The Don"
AMRAP 30:
66 Deadlifts, 115/95/75#
66 Box jump, 24/20/18"
66 Kettlebell swings 55/45/35#
66 T2B / Knee Ups
66 Sit-ups
66 Pull-ups / Banded Pull-ups
66 Thrusters, 55/45/35
66 Wall Ball Shots, 20/14/10#
66 Burpees
66 Double-unders / 198 Single-unders

*Scale this workout by doing it with a partner or cutting the reps in half.


DonMarler_th.jpg

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

HSPU, Cleans



Pyrros Dimas Training (video)

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
EMOM x 4 - 1 Power Snatch + 1 OHS + 1 Snatch Balance

EMOM x 4 - 1 Power Clean + 1 High Hang Squat Clean + 1 Jerk

____________________________________________________________


Foundations 
AMRAP 20
10 Med Ball Cleans to WBS, 24/14/10
10 Knee ups
10 Burpees


Conditioning - "15.4"
AMRAP 8
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125
21 HSPU
9 Cleans 185/125

*Scaled - AMRAP 8
10 Push Presses, 95/65
10 Cleans, 115/75

 
                                                                                                                                                       
Competition 
AMRAP 15
10 Triple Unders
20 Pistols
30 Handstand Toggles (back to wall)

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#