Tuesday, January 31, 2012

WOD: Run, Pull-ups, Thrusters

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 Pull-ups
15 Thrusters, m95# / w65#

* Post rounds completed to comments

Monday, January 30, 2012

WOD: Push-Ups & Back Squats

For Time:
Perform Back Squats until you reach 100 reps, m135# / w95#.
At each rest do 20 Hand Release Push-ups.

* Post time and load to comments.

Sunday, January 29, 2012

Saturday, January 28, 2012

WOD: 5K Run and then some

Complete the following for time:

100 Sit-ups
Run 2.5 K
100 Air Squats
Run 2.5 K
100 Hand-release Push-ups

* This is great opportunity to practice your pose running technique.
** Following the WOD we will have an awards ceremony for 1st, 2nd and 3rd place.

Post time to comments.

Friday, January 27, 2012

WOD: Muscle-ups, HS Push-ups & Pistols

Complete as many rounds as possible in 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 Pistols

* 1 muscle-up = 3 pull-ups & 3 dips
Post rounds completed to comments.

Thursday, January 26, 2012

Wednesday, January 25, 2012

WOD: Deadlifts, Pull-ups, Double Unders

5 Rounds for time of:

5 Deadlifts, m225# / w155#
10 Chest-to-Bar Pull-ups or 30 Jumping Pull-ups
30 Double Unders or 90 Singles

Post times to comments.

* Saturday WOD - 1st Annual  CFB 5K run...bring a friend!
* This is a great opportunity to practice your pose running technique. Following the run we will have an awards ceremony for 1st, 2nd and 3rd place.

Tuesday, January 24, 2012

WOD: Run, Push-ups, Run

Complete as many rounds as possible in 20 minutes of:
Run 400 meters (3 laps)
20 Hand Release Push-ups

* Post rounds completed to comments

Monday, January 23, 2012

WOD: Hang Power Clean > Lunge > Push Press

10 Rounds for time:
10 Hang Power Cleans
10 Lunges
10 Push Press

Men 65# / Women 45#

Advanced WOD:
100 reps for time of:
With 50% of your body weight, do a hang power clean followed by a lunge (w/the bar in the racked position) on each leg followed by a push press.

* Post time and load to comments

Saturday, January 21, 2012

Team WOD: Men vs Women

Row 2000 meters
50 GHD Sit Ups & 50 GHD Back Extensions
Slosh Pipe carry, 400 meters (3 laps), m40# / w20#
Sled Pull, 140 meters forward & 140 meters backward, m90# / w45# (140 meters = 1 lap)
50 Tire Flips, m300# / w200#

This workout is a relay.  One person from each team will do one exercise.  If there are more than 5 people on each team, additional exercises will be considered.  As a team, decide which person on your team is best suited for each exercise.  Each exercise should be treated as a workout and done as fast as possible. Which ever team completes the entirety of all the exercises first, wins.  Good luck and have fun!

* Happy Birthday Carolyn!  Help us celebrate Carolyn Reeder's birthday by doing ___ burpees to start the workout!

Friday, January 20, 2012

WOD: Double Unders, Squats, Pull-ups

Pre-WOD Challenge: 
1 minute handstand hold

WOD:  3 Rounds for time of:
50 Double Unders (Demo)
50 Air Squats (Demo)
30 Pull-ups (Demo part 1), (Demo part 2)

* Post times to comments

Thursday, January 19, 2012

WOD: Wall Climbs, Pistols & Core

Pre-WOD Challenge:  1 Rep max-height box jump

WOD:  As many rounds as possible in 20 minutes of:
3 Wall Climbs
6 Pistols (Demo)
12 Barbell of Death (Demo)

* Post number of rounds completed to comments
* Deadlift & Clean clinic Saturday at 10am following the 9am class...bring a friend!

Wednesday, January 18, 2012

WOD: Thrusters & Burpees

For Time:
Thrusters, m95#, w65#

* Explanation of 9 Foundational Movements (Courtesy of CrossFit)
* Post time and loads to comments

Tuesday, January 17, 2012

GHD Sit-ups, GHD Back Ext, Toes to Bar, Cleans

3 Rounds for Time of:
30 GHD Sit-ups
25 GHD Back Extentions
20 Strict Toes to Bar
15 Power Cleans ,m135#, w95#

* Post time and loads to comments

Monday, January 16, 2012

WOD: 30 min AMRAP: KB, Box Jump, Run

Starting with one repetition of each exercise and adding one repetition each round, complete as many rounds as possible in 30 minutes:

Kettle Swing, m53#, w35#
Box Jump, m24", w18"
Run 140 meters

* Post loads, heights and number of rounds completed to comments.
* Great turn out Saturday for the Pose Running seminar. Thank you Marla!
* Join us next Saturday at 10am for our Deadlift & Clean seminar with Isaiah Peterson.

Saturday, January 14, 2012

2 Mile Walk

Walk 2 miles with 45# plate, bar, kettle bell, dumbbell or weighted vest.

* Stopping to rest at any point during the walk will be considered scaling.
* Post weight and number of times you stopped to rest to comments.

Following the workout at 10am will be a Pose Running seminar with Marla McPhail.
There is no charge for the seminar so bring a friend!

Friday, January 13, 2012

Deadlifts & Burpees

Complete 3 Deadlifts & 5 Bar Jumping Burpees on the minute for 15 minutes

*Use 1.5 x your body weight for the Deadlifts

Example: If Nick weighs 200 lbs, his Deadlift weight for this WOD would be 300 lbs.

*Post loads and rounds completed to comments

Thursday, January 12, 2012

Front Squat

Front Squat

For Time:
Handstand Push-ups
GHD Sit-ups

Wednesday, January 11, 2012

WOD: DU's, Push-ups, Squats, Box Jumps

7 minutes to complete as many consecutive Double Unders as possible
5 minutes to complete as many hand release Push-ups as possible
3 minutes to complete as many Air Squats as possible
1 minute to complete as many Box Jumps as possible, 24" box

*1 minute rest between each set
*Post totals to comments

Class format:
5:30 - Warm Up (in addition to the warm up exercises, use this time to work on kipping pull-ups, double unders, etc)
5:40 - Stretch/WOD explanation
5:55 - Start WOD

Saturday, January 14th, 10am:  Pose Running seminar w/ Marla

Meal of the Day!!!
Balsamic Grilled Chicken w/ Sun-dried Tomatoes served with Bacon Brussels Sprouts (recipe below from Marla )
Bacon Brussel's Sprouts
1 Container of Brussels Sprouts (16 oz)                
4 slices of turkey bacon
Fresh ground pepper
2 T Olive Oil
1 clove of garlic
1 T Butter
Cut bacon into 1 inch bits and cook on the stove until almost done.  Cut ends off of the Brussels sprouts and then in 1/2.  Add the Brussels Sprouts, butter, olive oil, pepper and garlic to the bacon and cook for 2-3 minutes.  Then transfer it all to a baking dish and bake at 400 for about 20min or until the sprouts look crispy on the edges.  Stir occasionally while baking.

Tuesday, January 10, 2012


3 Rounds for time of:
Run 400 meters
21 Kettle Bell Swings, m72# / w53#
12 Pull-ups

* Post times to comments

*Note: made these YUMMY meatloaf rounds, but used turkey bacon & all lean beef(no veal), turned out PERFECT & full of flavor!

Monday, January 9, 2012

Broad Jumps, Lunges & Farmers Carry

Complete the following for time:

1 lap - Burpee broad jumps
1 lap - Lunges w/ arms fully extended overhead
1 lap - Farmers carry - M 45# / W 25# plates in each hand (pinch grip)
3 laps - Run w/ plate - M 45# / W 25#

Saturday, January 7, 2012

Deadlifts & Push-ups

10 rounds for time of:
15 Deadlifts, men 135# / women 95#
15 push-ups

* 10am - nutrition seminar

Friday, January 6, 2012

Bear Complex

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

* Complete 5 total rounds of 7 sets for time.
* Men 95#, Women 65#
* Do 5 burpees every time you set the bar down during a round.

WOD Demo

Thursday, January 5, 2012

For Time

For Time:
Run 800 meters
40 toes to bar
30 burpee box jumps
20 walking lunges w/ 45# / 25# plate overhead
10 wall climbs
Run 800 meters

Wednesday, January 4, 2012

"Cindy" or "Mary"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Tuesday, January 3, 2012


Three rounds, 21-15- and 9 reps, for time of:
Thruster, 95#/65#

Great form Rachel!

Monday, January 2, 2012

For time:
200 air squats
Run 1 mile

CrossFit Bartlesville completing the WOD "Dae Han"