Thursday, February 28, 2013

Handstand Walk, Pull-ups, Double Unders

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2013 CrossFit Open begins in 6 days!
Click for more information on the The Games, or to register as an Open participant.

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Make sure you have registered and have your athlete profile completed, having selected CrossFit Bartlesville as your affiliate.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!

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Best Results for Yesterday
N/A


PR's & Noteworthy Efforts -
N/A

WOD -
Barbell: N/A

Foundations: N/A
Conditioning: N/A

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Weekly Challenge
Max Effort Handstand Hold
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat
m - Dallas Hindman - 6:03
w - Patty Thompson - 2:33

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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Double-unders

C) Buy In - 30 double-unders, 1 rope climb, 15 hang snatch (pvc), 15 handstand attempts, 15 pass thru's from the squat, 15 overhead squats, 15 ghd sit-ups, 15 tire jumps, 15 pull-ups


D) Barbell - EMOM for 7 mins: 1 Hang Power Snatch + 1 Snatch Balance

E1) Foundations 
5 Rounds:  3 wall-climbs, 15 hang power cleans (95/65), 30 lunges

E2) Conditioning
5 Rounds:  40' handstand walk, 15 pull-ups, 100 double-unders

Wednesday, February 27, 2013

Burpees, OH Squats, C2B Pull-ups, Kb Swings, Muscle-ups, Pistols

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Best results for yesterday

PR's & Noteworthy Efforts:
Nate Dogg - Power Clean 5 RM 185#
Julie Smith - Power Clean 5 RM 135#
Patty Thompson - Power Clean 5 RM 105#
Angela Horn - Consecutive Double-unders 33
Mark Caldwell - Power Clean 1 RM 215#
Smitty - Power Clean 5 RM 185# / 1 RM 205#
Ian Warner - Consecutive Double-unders 7
Toan - Power Clean 1 RM 215#

WOD
Barbell:  Eric Oden 235#

Foundations: N/A
Conditioning: Eric Oden 18:04 / Julie Smith 24:11

_________________________________________

Weekly Challenge
Max Effort Handstand Hold
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat
m - Dallas Hindman - 6:03
w - Patty Thompson - 2:33

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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Rope Climb

C) Buy In - 3 rope climbs, 20 handstand holds, 20 overhead lunges (pvc), 20 pass thru's from a suspended squat, 15 ring dips, row 300 meters, 15 squat cleans (barbell), 20 burpees


D) Barbell - rest

E1) Foundations 
For time:
AMRAP 7 mins: 7 burpees, 7 overhead squats 75/45 
-rest 1 min (post rounds & reps)
AMRAP 5 mins: 5 pull-ups, 5 kb swings 35/30
-rest 1 min (post rounds & reps)
AMRAP 3 mins: 3 box jumps 24/20, 3 pistols

E2) Conditioning
AMRAP 7 mins: 7 bar facing burpees, 7 overhead squats 115/75 
-rest 1 min (post rounds & reps)
AMRAP 5 mins: 5 chest-to-bar pull-ups, 5 kb swings 70/55
-rest 1 min (post rounds & reps)
AMRAP 3 mins: 3 muscle-ups, 3 pistols

Note: post total rounds & reps


Tuesday, February 26, 2013

Strict Press, Pull-ups, Deadlifts, Hip ext, Front Squats, Box Jumps

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Best results for yesterday

PR's & Noteworthy Efforts:
TBA

WOD
Barbell:  Brett MiQuelon 155# / Julie Smith 115#
Foundations: Rachel Shearer - 5 rounds + 13 push ups / Dallas Hindman - 5 rounds
Conditioning: Brett MiQuelon - 5 rounds

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Weekly Challenge
Max Effort Handstand Hold
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat
m - Dallas Hindman - 6:03
w -
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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - N/A

C) Buy In - row 500 meters w/ feet unstrapped, 2 minutes squat test, 20 pvc pipe pass thru's from the squat, 20 handstand attempts/holds


D) Barbell - Power Clean:  5-5-5-5-5-5

E1) Foundations 
3 Rounds for time:
20 double-unders
20 push press (75/45), 20 deadlifts (155/115), 20 front squats (95/65)
20 double-unders

E2) Conditioning

For time:
100 double-unders
30 strict press (75/45), 30 strict push-ups
30 deadlifts (225/155), 30 ghd hip extensions (pause at paralell)
30 front squats (135/95), 30 box jumps, 30/24
100 double-unders


Note:  Use one bar for the 3 lifts

Monday, February 25, 2013

Back Squats, HSPU, K2E, Muscle-ups

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Best results for yesterday

PR's & Noteworthy Efforts:
TBA

WOD: 
TBA

Weekly challenge:  
TBA

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Weekly Challenge
Max Effort Handstand Hold
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Hang Snatch


C) Buy In - 15 hang snatch, 50 double-unders, 15 GHD sit-ups, 15 pull-ups, row 300 m, 15 push-ups, 15 tire jumps, 15 med ball cleans, 15 overhead squats (pvc)

D) Barbell
Every minute for 6 Minutes: 1 Snatch + 1 OHS

E1) Foundations 
AMRAP in 15 mins:
30 air squats, 15 push-ups, 20 sit-ups, 15 pull-ups 


E2) Conditioning
AMRAP in 15 mins:
10 Back squats (135/95), 5 Handstand Push-ups, 10 Knees to elbows, 5 Muscle-ups

Saturday, February 23, 2013

"Filthy 50"

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Best results for yesterday

PR's & Noteworthy Efforts: N/A
Maggie Beason - Back Squat 150#
Deidre Mooney - Back Squat 145#
Patty Thompson - Back Squat 135#
Smitty - Bench Press 1 RM 245#
Trish Meaney -  Back Squat 1RM 155#
Melissa Hatfield - Back Squat 1 RM 135#

WOD: 
Back Squat - Eric Oden 335# / Julie Smith 205#
Foundations - Smitty 7:06 / Melissa Hatfield 7:46
Conditioning - Chris Buchanan 5:56  / Julie Smith 15:50

Weekly challenge:  run 800 meters for time

m - Ian Warner - 3:13
w - Patty Thompson - 3:30

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Weekly Challenge
Run 800 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill -


C) Buy In - Run 800 meters for time 

D) Conditioning -"Filthy 50"

For time:
50 Box jump, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 35/30#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders

Demo Video

Friday, February 22, 2013

Deadlifts, HSPUs

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Best results for yesterday

PR's & Noteworthy Efforts: N/A

WOD: 
Barbell - Eric Oden 235#
Conditioning - Chris Buchanan 16:39

Weekly challenge:  run 800 meters for time

m - Ian Warner - 3:13
w -

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Weekly Challenge
Run 800 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Box Jumps


C) Buy In - 20 box jumps, 50 double-unders, 20 overhead squats, 20 quick-hips, 20 snatch balance, 20 handstand attempts, 20 med ball cleans, 20 GHD sit-ups


D) Barbell - Back Squat:  3-3-2-2-1-1

E1) Foundations
21-15-9:  Deadlift 185/135#, Burpees

E2) Conditioning - "Diane"
21-15-9:  Deadlift 225/155#, Handstand Push-ups

Thursday, February 21, 2013

Deadlift, Bench Press, Clean

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Best results for yesterday

PR's & Noteworthy Efforts: 
Brett MiQuelon - Front Squat 205# / Back Squat 225#

WOD: N/A


Weekly challenge:  run 800 meters for time

m - Ian Warner - 3:13
w -

___________________________________

Weekly Challenge
Run 800 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - GHD Sit-up & Hip Extension


C) Buy In - Leg & hip only row 250m, 10 pistols, 15 GHD Sit-ups, 30 overhead squats (pvc), 15 reverse hypers, 10 pistols, Leg & hip only row 250m


D) Barbell - EMOM for 9 mins:  1 Power Clean + 1 Hang Squat Clean + 1 Jerk (split or push)

E1) Foundations
10-8-6-4-2 reps of:  row for calories, wall climbs, atomic sit-ups 45/25# plate

E2) Conditioning - "Linda"
10-9-8-7-6-5-4-3-2-1 reps of:  Deadlift 1.5xbody weight, Bench Press body weight, Squat Clean .75xbody weight


Wednesday, February 20, 2013

Hang Squat Clean Thrusters, Burpees

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Best results for yesterday

PR's & Noteworthy Efforts: 
Daniel Smith - Push Press 185#
John "Smitty" Smith - Push Press 3RM 190# / Power Clean 190#
Toan Boui - Push Press 3RM 215#
Ryan Meyer - Push Press 1RM 215# / Squat Snatch 1RM 175#
Aubrey Baker - Push Press 3RM 95# / Power Clean 95#
Gary Glass - Push Press 1RM 215#


WOD: 
Push Press 3RM - m: Toan Boui 215#/ w: Julie Smith 125#
E1) m: Ian Warner 425 reps / w: Rachel Shearer 409 reps
E2) m: Daniel Smith 465 reps / w: Julie Smith 274 reps

Weekly challenge:  run 800 meters for time

m -
w -

___________________________________

Weekly Challenge
Run 800 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Ring Dips


C) Buy In - Row 500m, 15 ring dips, 15 GHD sit-ups, 15 GHD hip extensions, 15 handstand attempts/holds, 30 overhead squats (pvc), 30 push-ups, 30 lunges


D) Barbell - EMOM for 9 mins:  1 Power Clean + 1 Hang Squat Clean + 1 Jerk (split or push)

E1) Foundations
10 rounds for time: 10 thrusters (75/45), 5 burpees

E2) Conditioning
100 hang squat clean thrusters (95/65)
At each minute do 5 burpees

D) Midline
3 x 10 strict toes-to-bar (rest 60 seconds) (DEMO Video)

Tuesday, February 19, 2013

Box Jumps, HSPU, T2B, Double-unders, KB Swings

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Best results for yesterday

Daily PR's & Noteworthy Efforts: TBA
Smitty - Front Squat 3RM - 235#
Trisha Meaney - Front Squat 1 RM - 140#
Brett MiQuelon - Front Squat 1 RM - 195#

WOD: TBA
Front Squat 3RM - Eric Oden 265# / Julie Smith 155#
E1) Chris Emert 18:14 / Kirsten Kauk 18:22
E2) Julie Smith 24:25 / Dallas Hindman 26:00

Weekly challenge results:  run 800 meters for time

m -
w -

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Weekly Challenge
Run 800 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Push press

C) Buy In - 50 double unders, 40 push press (45/30), 30 tire jumps, 20 burpees, 10 pull-ups, 20 reverse hypers, 30 overhead squats (PVC), 40 lunges, 50 double unders


D) Barbell - EM for 6 minutes:  3 push press

E1) Foundations
1 minute max effort box jumps (24/18)
2 minutes max effort push-ups
3 minutes max effort air squats
4 minutes max effort sit-ups
5 minutes max effort kettle bell swings (35/30)

* Rest 1 minute b/w each set. Post total reps for all 5 sets

E2) Conditioning
1 minute max effort box jumps (30/24)
2 minutes max effort hand stand push-ups
3 minutes max effort toes-to-bar
4 minutes max effort double-unders
5 minutes max effort kettle bell swings (70/55)

* Rest 1 minute b/w each set. Post total reps for all 5 sets

Monday, February 18, 2013

Front Squats, Run, Power Snatches

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Best results for yesterday

Daily PR's & Noteworthy Efforts: TBA


WOD: TBA


Weekly challenge results from last week:  
m - Kevin Buford 17
w - Trisha Meaney 17 / Aubrey Baker 17

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Weekly Challenge
Run 800 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Front Squat

C) Buy In - 30 front squats, 15 GHD sit-ups, 30 push-ups, 15 GHD hip extensions



D) Barbell - Front Squat:  3-3-3-3-3

E1) Foundations
For time: 50 Front Squats (45/30), Run 1600m (row 2000m), 50 Burpees

E2) Conditioning
For time:  30 Front Squats (95/65), Run 3200m (row 4000m), 30 Power Snatches (95/65)

Saturday, February 16, 2013

Deadlifts, Bench Press, Squat Cleans, KB Swings, Push-ups, Sit-ups

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EVENT:  CFB Social - Saturday February 16th, 7pm
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Best results for yesterday

Daily PR's & Noteworthy Efforts: 
Eric Oden - Overhead Squat 215#
Daniel Smith - Overhead Squat 190#
Shannon Barsby - 24" Box Jump
Kathy Faria - 24" Box Jump
Brett MiQuelon - Overhead Squat 190#
Trisha Meaney - Overhead Squat 110#
Smitty - Overhead Squat 185#

WOD:  
Overhead Squat: Eric Oden 215# / Julie Smith 135#

E1)Kirsten Kauk 13:27 / Smitty 17:18
E2) Ryan Meyer 17:35

Weekly challenge results:  tabata squats
m - Brett MiQuelon 20
w -Patty Thompson 15

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Weekly Challenge
Tabata squats - 8 rounds of 20 seconds of squats followed by 10 seconds of rest.
Your score is the number of reps in the round with the least squats

*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Buy In:  Tabata Squats

C1) Individual WOD - "Linda"
For time:  10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1.5xBW), Bench Press (BW), Squat Clean ( .75xBW)

C2) Partner WOD
For time: 100-75-50-25 reps of:
Kettle Bell Swings (35/30), Push-ups, Sit-ups

 

Friday, February 15, 2013

Push Jerks, Bar Muscle-ups, Box Jumps

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EVENT:  CFB Social - Saturday February 16th, 7pm
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Best results for yesterday

Daily PR's & Noteworthy Efforts: 
Denise Wiggington - Deadlift 5RM - 145#

WOD:  
5RM Deadlift - Eric Oden 415# / Casee Moran 195#
E1) Eric Oden 12:10 
E2) Julie Smith - 18:05

Weekly challenge results:  tabata squats
m - Brett MiQuelon 20
w -Patty Thompson 15

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Weekly Challenge
Tabata squats - 8 rounds of 20 seconds of squats followed by 10 seconds of rest.
Your score is the number of reps in the round with the least squats

*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - Rowing  (Video: rowing tips)

C) Buy In - Row 500m, 30 overhead squats, 15 ghd sit-ups, 30 push-ups, 15 pull-ups, 50 double-unders

D) Barbell - Overhead Squat:  1-1-1-1-1-1-1

E1) Foundations
7 RFT:  10 kettle bell swings (55/35), 10 box jumps, 10 burpees

E2) Conditioning 
7 RFT:  7 push jerks (155/105), 7 bar muscle-ups, 7 box jumps (30/24)



Thursday, February 14, 2013

Front Squats, HSPU, Row

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EVENT:  CFB Social - Saturday February 16th, 7pm
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Best results for yesterday

Daily PR's & Noteworthy Efforts:  
Tracy Gaulding - Power Clean & Jerk 60#
Mark Caldwell / Toan Boui - Clean & Jerk 195#
Brett MiQuelon - Clean & Jerk 205# / Power Clean 215#

WOD:  
E1) Paul Richardson - 2 rounds + 50 push-ups

E2) Brett MiQuelon - 1 round + 15 muscle-ups + 12 Clean&Jerks


Weekly challenge results:  tabata squats
m - Brett MiQuelon 20
w -

_____________________________________________________________________

Weekly Challenge
Tabata squats - 8 rounds of 20 seconds of squats followed by 10 seconds of rest.
Your score is the number of reps in the round with the least squats

*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work, Bergerner Warm Up

B) Skill - N/A

C) Buy In - run 400m, 30 lunges, 15 ghd sit-ups, 30 overhead squats, 15 pull-ups, 30 KB swings, 15 handstand holds

D) Barbell - Deadlift: 5-5-5-5-5

E1) Foundations
2 rounds for time:  run 800m, 50 push press (65/45), 50 sit-ups

E2) Conditioning 
5 Rounds for time:  5 front squats (185/135), 7 hspu, 250m row sprint (10 damper)


Wednesday, February 13, 2013

Muscle-ups, Clean & Jerks, Double-unders

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
CFB Social - Saturday February 26th, 7pm
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Best results for yesterday

Daily PR's & Noteworthy Efforts:  
A.J. Webster - 25 unbroken burpees

Foundations WOD:  
E1) Smitty:  19:10
E2) Ryan Meyer:  6:59
Weekly challenge results:  tabata squats
m -
w -

_____________________________________________________________________

Weekly Challenge
Tabata squats - 8 rounds of 20 seconds of squats followed by 10 seconds of rest.
Your score is the number of reps in the round with the least squats

*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work

B) Skill - Pull-ups  (Efficiency Tips w/ Chris Spealler)

C) Buy In - Tabata Air Squats
8 rounds of 20 seconds of squats followed by 10 seconds of rest. Your score is the number of reps in the round with the least squats

D) Barbell -  push or split jerk:  2-2-2-2-2

E1) Foundations
AMRAP in 15 mins:  60 push-ups, 250 single unders, 30 pull-ups

E2) Conditioning 
AMRAP in 15 mins:  15 muscle-ups, 30 power clean & jerks (135/95), 90 double-unders


Tuesday, February 12, 2013

Handstand Walk, Double-unders, Thrusters

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M-W-F 12pm classes - postponed until further notice.
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EVENT
Team Nutrition Challenge - DAY 21 of 21
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Best results for yesterday

Daily PR's & Noteworthy Efforts:  
Julie Smith - snatch 130#
Jay Webster - kipping handstand push-ups & kipping pull-up
Kelsey Bailey - kipping pull-up
Patty Thompson - bar muscle-up (band)
John Smith - power snatch 155#
Gary Glass - power snatch 175#

Foundations WOD:  
Kevin Buford 11:10  /  Patty Thompson 13:33

Weekly challenge results:  tabata squats
m -
w -

_____________________________________________________________________

Weekly Challenge
Tabata squats - 8 rounds of 20 seconds of squats followed by 10 seconds of rest
Your score is the number of reps in the round with the least squats

*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work

B) Skill - Kettle Bell Swing

C) Buy In - duck walk w/ pvc overhead, 30 KB Swings, 15 pull-ups, 30 lunges, 15 toes-2-bar, 30 burpees, duck walk backwards w/ pvc overhead

D) Barbell - rest

E1) Foundations
For time:
5 wall climbs
Row 30 calories, 21 thrusters (75/45)
Row 40 calories, 15 thrusters
Row 50 calories, 9 thrusters
5 wall climbs

E2) Conditioning 
For time:
40' handstand walk
30 consecutive double-unders, 21 unbroken thrusters (95/65)
40 consecutive double-unders, 15 unbroken thrusters
50 consecutive double-unders, 9 unbroken thrusters
40' handstand walk

Note:  if you fail anywhere in your set of 30, 40 or 50 double-unders, start over/repeat until you successfully complete each set consecutively.  If you rest anywhere in your 3 sets of thrusters, you can start over/repeat until you do them unbroken or continue (continuing = scaling).


Monday, February 11, 2013

OH Squats, C2B Pull-ups, Pistols

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 19 of 21
__________________________________

Best results for yesterday

Daily PR's & Noteworthy Efforts:  N/A


Conditioning WOD:  N/A


Winners of last weeks challenge:  max effort pull-ups
m - Nathan Berg 60
w - Patty Thompson 27

_____________________________________________________________________

Weekly Challenge
Tabata squats - 8 rounds of 20 seconds of squats followed by 10 seconds of rest
Your score is the number of reps in the round with the least squats

*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

The importance of Olympic weightlifting for the “Sport of Fitness”

A) Warm Up - down & backs, pvc pipe work

B) Skill - Kipping Handstand Push-ups

C) Buy In - 50 double-unders, 40 overhead squats (45/30), 30 GHD sit-ups, 21 burpees, 10 handstand push-ups

D) Barbell - Work up to a 1 RM snatch. 
Then, EMOM for 10 mins: 1 power snatch + 1 snatch, 70% of 1 RM

E1) Foundations
5 RFT:  7 front squats (95/65), 7 pull-ups, 7 box jumps (24/18)

E2) Conditioning 
7 RFT:  7 overhead squat (135/95), 7 chest to bar pull ups, 7 pistols each leg


Saturday, February 9, 2013

Pull-ups, Thrusters, Burpees

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EVENT
Team Nutrition Challenge - DAY 18 of 21
__________________________________


Best results for yesterday

Daily PR's & Noteworthy Efforts:
Carson - 100 unbroken sit-ups

WOD:  
E1) Dallas Hindman 14:48 / Kirsten Kauk 17:76
E2) Daniel Smith 19:45 / Patty Thompson 28:22

Weekly Challenge results to beat: 
m - Nathan Berg 60
w - Patty Thompson 23

_____________________________________________________________________

Weekly Challenge:  
Max effort pull-ups without dropping (resting in the hang is permissible)
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pass-thru's, overhead squats & lunges, Bergerner warm-up

B) Skill - N/A

C) Buy In - run 800 meters, 20 quick hips, 20 reverse hypers (hold for a 2 count), 20 handstand holds, 21 burpees


WOD

Part 1 - Individual WOD
With a continuously running clock:
Max pull-ups in 3 minutes
Max thrusters in 2 minutes, 95/65
Max burpees in 1 minute

Post total reps

Part 2 - Partner WOD
With a partner perform the following for time:
Run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, Run 1 mile


Friday, February 8, 2013

Run, Row, Sit-ups

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 17 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:
Nathan Berg - 60 consecutive pull-ups
Ann-Janette Webster - handstand to wall
Julie Smith - 45 consecutive double-unders
Brett MiQ - 13 consecutive muscle-ups
Chris Buchanan - 9 consecutive muscle-ups
Jessica Buchanan - 4 consecutive double-unders


Conditioning WOD:  
(From Wednesday - Nathan Berg 13:1)
Eric Oden - tied 9 rounds with Daniel Smith but won a dramatic a sudden death victory of 2 rounds in 2 minutes (check ESPN for highlights) / Julie Smith 6 rounds+50 double-unders

Weekly Challenge results to beat: 
m - Nathan Berg 60
w - Patty Thompson 23

_____________________________________________________________________

Weekly Challenge:  
Max effort pull-ups without dropping (resting in the hang is permissible)
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

**Feb 1, 2013 post from The Outlaw Way**

A) Warm Up - down & backs, pvc pipe pass-thru's, overhead squats, lunges & Bergerner warm-up

B) Skill - The Wall Ball Shot

C) Buy In - 20 wall ball shots (20/15), 20 GHD slow hip extensions, 21 burpees

D) Barbell - 1) Muscle Cleans 5 x 5, 2) Muscle Snatch 5 x 5 (increase load each set for D1 & D2)

E1) Foundations
For time:  Run 800m, Row 500m, Run 800m 100 sit-ups 

E2) Conditioning
Run 1600m, Row 1000m, Run 1600m, 50 T2B

 

Thursday, February 7, 2013

Double Unders, Deadlifts

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 16 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:
Nathan Berg - 60 consecutive pull-ups

Conditioning WOD:  
Nathan Berg 13:14


Weekly Challenge results to beat: 
m - Nathan Berg 60
w - Patty Thompson 23

_____________________________________________________________________

Weekly Challenge:  
Max effort pull-ups without dropping (resting in the hang is permissible)
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pipe pass-thru's, overhead squats, lunges & Bergerner warm-up

B) Skill - Burpees

C) Buy In - row 300m - (explosive pull, hold for 2 count, 3 count recovery), 15 GHD sit-ups, 15 handstand kick-ups, 15 squat therapy (arms overhead & hands un-clasped), 15 med ball cleans, 21 burpees

D) Barbell - EM for 7 mins: 1 power clean + 1 hang squat clean + 1 push jerk
(increase load each set)

E1) Foundations
AMRAP 15 min:   run 200m, 5 deadlifts (155/95)


E2) StrengthCon
AMRAP 15 min:   50 double-unders, 5 deadlifts (225/135)  Note: increase 10lbs each round

Post results for D & E

Wednesday, February 6, 2013

Pull-ups, Front Squats, Box Jumps, KBS, Wall Ball Shots

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M-W-F 12pm classes - postponed until further notice.
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EVENT
Team Nutrition Challenge - DAY 15 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: 
Anjanette Webster - 15 consecutive burpees!
Brett MiQuelon - 50 consecutive pull-ups

Overhead Lunge: Eric Oden 185#  /  Julie Smith 105#

Conditioning WOD:  w Julie Smith 14:21  /  m Kevin Buford 14:40

Weekly Challenge results to beat: 
m - Brett MiQuilon 50
w - Patty Thompson 20

_____________________________________________________________________

Weekly Challenge:  
Max effort pull-ups without dropping (resting in the hang is permissible)
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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WOD

A) Warm Up - down & backs, pvc pipe pass-thru's & Bergerner warm-up

B) Skill -  1 arm snatch

C) Buy In - 10 pistols, 10 knees to feet, 80' duck walk w/pvc oh, 10 GH raise, 21 burpees

D) Barbell - alternating 1 arm power snatch:  build to a 1 RM in 10 minutes (start w/ DB's)

E1) Foundations
50 Jumping pull-ups
50 Box jumps (24/18)
50 Kettlebell Swings, 55/35
50 Sit-ups
50 Burpees


E2) Conditioning
Max effort pull-ups
- rest 3 mins
AFAP: 20 front squat (205/155), 30 Box jump (30/24), 40 Kettlebell swings (70/55), 50 Wall ball shots (20/14#)

Post results for D & E


Tuesday, February 5, 2013

Thrusters, Run

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 14 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: 
Anjanette Webster - 13 consecutive burpees!
Kurt Kauk (Young Athletes Class) - Back Squat 5RM 45#
Brett MiQuelon - 50 consecutive pull-ups

Conditioning WOD:  
Back Squat (set of 5 reps) - Eric Oden 295# / Julie Smith 175#
Kevin Buford 22 rds + 2 squats / Rachel Shearer 16 rds + 2 power cleans

Weekly Challenge results to beat: 
m - Brett MiQuilon 50
w - Trisha Meaney 12

_____________________________________________________________________

Weekly Challenge:  
Max effort pull-ups without dropping (resting in the hang is permissible)
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

A) Warm Up - down & backs, pvc pass-thru's & Bergerner warm-up

B) Skill - summo deadlift high-pull  (Demo Video)

C) Buy In - 10 triple-unders, run 200m, 50 doubles, 40' handstand walk (or 5 wall climbs), 100 fast singles, 21 burpees 

D) Barbell - 10-8-6-4-2 overhead lunge (increase load each set)

E1) Foundations
3 rounds for time:  30 sit-ups, 30 overhead squats (75/45), 30 summo deadlift high-pull (75/45)


E2) Conditioning
15 Thrusters (135/95), Run 200m
20 Thrusters (95/65), Run 400m
30 Thrusters (65/45), Run 800m 

Post results for D & E
 

Monday, February 4, 2013

Power Cleans, Push-ups, Air Squats

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 13 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: 
Daniel Smith - 5 consecutive bar muscle-ups
Nate Dogg - 5 consecutive bar muscle-ups
Corey P. - 7 consecutive double-unders

Conditioning WOD:  
Fridays results:  Brett  MiQuilon 21:00

Weekly Challenge results to beat: 


_____________________________________________________________________

Weekly Challenge:  
Max effort pull-ups without dropping
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

Warm Up - down & backs, pvc pass-thru's & Bergerner warm-up
Skill - push-press  (Demo Video)
Buy In - 30 overhead squats w/pvc, run 800m, 21 burpees
Barbell - 7 x 5 back squats (increase load each set)

Foundations
5 rounds for time:  250m row max effort, 25 strict hand-release push-ups


Conditioning - "The Chief"
Max rounds in 3 minutes of:  3 Power cleans (135/85), 6 Push-ups, 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post total rounds & reps completed for the 5 cycles.


Saturday, February 2, 2013

Burpees, Box Jumps, GHD Sit-ups, Broad Jumps

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 11 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: 
To be announced Monday

Conditioning WOD:  
To be announced Monday

Weekly Challenge results to beat: 
Mark Caldwell - 45
Nathan Berg - 45

_____________________________________________________________________

Weekly Challenge:  
Broad jump 140 meters (1 lap around the building) in as few jumps as possible.
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
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TEAM WOD

With a partner perform the following in no particular order:
7 mins: one does burpees while one rows, switch on the minute (post total burpees)
-rest 1 minute
7 mins: one does box jumps (24/18) while one does a plank hold, switch on the minute (post total box jumps)
-rest 1 minute
7 mins: one does GHD sit-ups while one does single-unders (post total GHD sit-ups)
-rest 1 minute

Team with most total reps wins!
















Friday, February 1, 2013

Burpees, Bar Muscle-ups, Squat Snatch

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M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 10 of 21
__________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: 
Eric Oden - "Isabel" 2:57
Nate Dogg - Power Clean & Jerk 215#
Daniel Smith - Squat Clean & Jerk 185#
Julie Smith - Squat Clean 155#
Jake Moran - Deadlift 1RM 305#
Casee Moran - Deadlift 1RM 265#
Angela Horn - Deadlift 1RM 185#
Toan - Deadlift 1RM 495#
Smitty - Clean & Jerk 185#

Conditioning WOD:  
A)  Kevin Buford 1:37.4 / Patty Thompson 1:57
B)  Clean & Jerk:  Eric Oden 245# / Julie Smith 145#
Deadlift:  Toan 495# / Casee Moran 265#
C) Eric Oden 8 rds + 3 box jumps / 5 rds + 5 air squats

Weekly Challenge results to beat: 
Mark Caldwell - 45
Nathan Berg - 45

_____________________________________________________________________

Weekly Challenge:  
Broad jump 140 meters (1 lap around the building) in as few jumps as possible.
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

Foundations
A) 7mins: as many double-unders as possible
B)  Hang Power Cleans:  9 mins to find 1 rep max
C)  For time: 21 burpees, then 21-15-9 jumping pull-ups, thrusters (75/45), then 21 burpees

Conditioning 
A) 7mins: row 1000m, then as many double-unders as possible
B) EM 9 mins:  1 hang power snatch, 1 OH squat, 1 snatch balance
C) AFAP:  21 burpees, then 9-7-5  bar muscle-ups & squat snatches (135/95), then 21 burpees


Post results for A (# of du's), B (post heaviest load) & C