Tuesday, April 30, 2013

Lunges, Push ups, DU's K2E, Rope Climb, Box Jump, OHS, L-Pull ups, Sit ups

Next Event - Fight Gone Bad/Bring A Guest Day

May 18th; 9:00am start for non-members / 9:30am WOD start for members / 11:00am - Cookout/Potluck (bring a friend & dish to share)

Bring as many friends as you want.. We have scheduled a fun WOD for you and your guest where you will finally be able to show that friend of yours exactly what you're made of.

How does it work?
  • Show up a few minutes early for your friend (or friends) to fill out a waiver
  • You will be their tour guide; show them around, explain to them how it works, introduce them to other members
  • At 9am non-members will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
  • The best non-member score will get a free CrossFit Bartlesville t-shirt.
  • At 11:00am we will start the cookout so plan on sticking around.
That's it! No need to reserve a spot or let us know your friend is coming. Just bring a friend(s) and have a good time.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
__________________________________________________________________________________ 

Weekly  Challenge 
Row:  10 pulls to get your lowest 500m split time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Ryan Meyer 1:12
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
_________________________________________________________________________________

WOD

A) Warm Up/Mobility  - 10 mins - see white board for options 
B) Skill - GHD Sit up
C) Barbell - Strict Press 1-1-1 / Push Press 1-1-1 / Push Jerk:  1-1-1 

D1) Foundations 
40-30-20-10
Push ups
Air Squats
Jumping Pull ups

D2) Conditioning
100 Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

D3) Competition
For time:
Handstand Walk 300 feet
* 3 burpees for each break to be done at the time of the break
300 Double unders
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Patty Thompson - 50 consecutive Double Unders
Nate Dogg -  2 consecutive Muscle Ups

Best Results for Yesterday's WOD
Barbell - Julie Smith 135#  /  Josh Krouse 155# 
D1) Zach Calvert 17: 23
D2) Melissa Hatfield 10:30  /  Nate Dogg 12:56
D3) Eric Oden 18:51  



Monday, April 29, 2013

Deadlifts, Hang Power Cleans, Push Press

Next Event - Fight Gone Bad/Bring A Guest Day

May 18th; 9:00am start for non-members / 9:30am WOD start for members / 11:00am - Cookout/Potluck (bring a friend & dish to share)

Bring as many friends as you want.. We have scheduled a fun WOD for you and your guest where you will finally be able to show that friend of yours exactly what you're made of.

How does it work?
  • Show up a few minutes early for your friend (or friends) to fill out a waiver
  • You will be their tour guide; show them around, explain to them how it works, introduce them to other members
  • At 9am non-members will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
  • The best non-member score will get a free CrossFit Bartlesville t-shirt.
  • At 11:00am we will start the cookout so plan on sticking around.
That's it! No need to reserve a spot or let us know your friend is coming. Just bring a friend(s) and have a good time.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
__________________________________________________________________________________ 

Weekly  Challenge 
Row:  10 pulls to get your lowest 500m split time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m -
w - 
________________________________________________________________________________


WOD

A) Warm Up/Mobility  - 10 mins - see white board for options 
B) Skill - Headstand hold
C) Barbell -  5 sets of:  1 Power Clean + 1 Hang Squat Clean + 2 Front Squats + 2 Push Jerks (work to a heavy set)


D1) Foundations 
3 RFT
Row 500m
30 sit ups
15 med ball cleans 20/14#  

D2) Conditioning
10 RFT
10 Deads, 95/65
8 Hang Power Clean, 95/65
6 Push Press, 95/65

D3) Competition
5 Cleans, 225/135
15 Deficit HSPU, 4"
10 Cleans, 185/115
10 HSPU, 4"
15 Cleans, 135/95
5 Defict HSPU, 4"
*One barbell, strip the weights

- rest as needed, then

3 RFT:
200m Run, rest time equal to 200 time
400m Run, rest time equal to 400 time
600m Run, rest time equal to 600 time
__________________________________________________________________________________

Last weeks Weekly Challenge Results  
Broad Jump for distance
m - Paul Richardson 9' 2"
w - Maggie Beason 7' 9"

Saturday, April 27, 2013

"Totally Tabata"

Next Event - Fight Gone Bad/Bring A Guest Day

May 18th; 9:00am start for non-members / 9:30am WOD start for members / 11:00am - Cookout/Potluck (bring a friend & dish to share)

Bring as many friends as you want.. We have scheduled a fun WOD for you and your guest where you will finally be able to show that friend of yours exactly what you're made of.

How does it work?
  • Show up a few minutes early for your friend (or friends) to fill out a waiver
  • You will be their tour guide; show them around, explain to them how it works, introduce them to other members
  • At 9am non-members will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
  • The best non-member score will get a free CrossFit Bartlesville t-shirt.
  • At 11:00am we will start the cookout so plan on sticking around.
That's it! No need to reserve a spot or let us know your friend is coming. Just bring a friend(s) and have a good time.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
__________________________________________________________________________________ 

Weekly  Challenge 
Broad Jump for distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Paul Richardson 9' 2"
w - Maggie Beason 8' ?"
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
_________________________________________________________________________________

WOD

A) Warm Up/Mobility  - 10 mins - see white board for options 
B) Skill - 
C) Barbell - n/a

D) "Totally Tabata"
32 rounds of 20 seconds of work followed by 10 seconds of rest
First 8 rounds - Push ups
Next 8 rounds - Pull ups
Next 8 rounds - Sit ups
Next 8 rounds - Air squats
* No rest in between rounds / Score is accumulated total of all rounds
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts   

Best Results for Yesterday's WOD
D1) Corey Partridge 12:15 / Melissa Hatfield 10:02
D2) Nate Dogg 11 Rds + 24 reps / Mallory Kucko 11 Rds + 15 reps
D3) Brett MiQuelon 11 Rds + 8 reps

Friday, April 26, 2013

Atomic Sit ups, Push Press, Box Jump

Next Event - Fight Gone Bad/Bring A Guest Day

May 18th; 9:00am start for non-members / 9:30am WOD start for members / 11:00am - Cookout/Potluck (bring a friend & dish to share)

Bring as many friends as you want.. We have scheduled a fun WOD for you and your guest where you will finally be able to show that friend of yours exactly what you're made of.

How does it work?
  • Show up a few minutes early for your friend (or friends) to fill out a waiver
  • You will be their tour guide; show them around, explain to them how it works, introduce them to other members
  • At 9am non-members will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/counter for your friend.  Then you will switch and your friend will be the judge/counter and you will do the WOD.
  • The best non-member score will get a free CrossFit Bartlesville t-shirt.
  • At 11:00am we will start the cookout so plan on sticking around.
That's it! No need to reserve a spot or let us know your friend is coming. Just bring a friend(s) and have a good time.

WOD - "Fight Gone Bad"
3 rounds of:
Wall-ball, 20/14# ball, 10/9" ft target (Reps)
Sumo deadlift high-pull, 75/45# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/45# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
__________________________________________________________________________________ 

Weekly  Challenge 
Broad Jump for distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Paul Richardson 9' 2"
w - Julie Smith 7' 5.5"
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
_________________________________________________________________________________

WOD

A) Warm Up/Mobility  - 10 mins - see white board for options 
B) Skill - Silent Box Jump 
C) Barbell - 

D1) Foundations 
2 RFT:
Run 500 meters
30 Air Squats
20 Push Presses 45/30#  
10 GHD hip extensions  

D2) Conditioning
AMRAP 20
1 Atomic sit up 45/25#
1 Push Press 95/65#
1 Box Jump 24/20"
*add 1 rep to each exercise each round

D3) Competition
AMRAP 9
3 Muscle Ups
3 OHS 135/95
-then
AMRAP 7 mins
50 Double unders
Run 200m
-then
AMRAP 5 mins
5 Deads 185/135
5 Push Jerk 185/135
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Brett MiQuelon - Push Press 205# / Push Jerk 235#
Matt McClain - Power Clean 185#

Best Results for Yesterday's WOD
Barbell - Julie Smith 135# / Eric Oden 250#
D1) Kelli Kelley 14:00 / Eric Oden 8:49
D2) Aubrey Baker 10:49 (5 Rounds < 20 mins)
D3) Eric Oden 27:08 / Julie Smith 43:31
 

Thursday, April 25, 2013

Run, KBS, Pull ups

Weekly  Challenge 
Broad Jump for distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Nate Dogg 8' 10.5"
w - Julie Smith 7' 5.5"
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
_________________________________________________________________________________

WOD

A) Warm Up/Mobility  - 10 mins - see white board for options 
B) Skill - Front Squat
C) Barbell - EM6M: 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

D1) Foundations - "Helen"
3 RFT
Run 400m
21 Kettle Bell Swings 55/35
12 Pull ups

D2) Conditioning
AMRAP 20 mins
Run 400m
21 Kettle Bell Swings 55/35
12 Pull ups
* Do 50 burpees is less than 5 rounds completed.

D3) Competition
Run 1200m
30 Clean & Jerks 135/95
45 Thrusters 95/65
63 KBS 55/35
81 Pull ups
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts
A.J. Webster - Pull ups (green band) 3
Corey - Back Squat 235#
Smitty - Back Squat 325# / Clean & Jerk 205#

Best Results for Yesterday's WOD
D1) Joel Mooney 14 Rds + 15 reps
D2) m - Nate Dogg 16:34  /  w - Julie Smith 11:04
D3) m - Brett MiQuelon 30:05  

Wednesday, April 24, 2013

Thrusters, Burpees, Double-unders

Weekly  Challenge 
Broad Jump for distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Chris Buchanan & Brett MiQuelon 8' 10"
w - Julie Smith 7' 5.5"
________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
_________________________________________________________________________________

WOD

A) Warm Up/Mobility  - 15 mins - see white board for options 
B) Skill - Air Squat 
C) Barbell - Back Squat:  3 attempts to find 1 Rep Max

D1) Foundations 
Complete as many rounds & reps as possible in 20 mins of:
5 Pull ups
10 Push ups
15 Air Squats

D2) Conditioning
FT:  21-15-9
Thrusters 115/75#
Burpees
50 Double unders b/w rounds

D3) Competition
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings 70/55
10 Handstand push-ups
Then,
Run 800 meters
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Clean & Jerk  1 RM:
Daniel Smith - 215#
Aubrey Baker - 95#
Nate Dogg - 230#
A.J. Webster - 80#
Denise Wiggington - 85#
Patty Thompson - 105#
Jacob Ogle - 175#
Jacob Herl - 175#
Trisha Meaney - 120#
Jacky Manning - 185#
Dainelle Herl - 95#
Alan Rainbolt - Consecutive Double Unders 8

Best Results for Yesterday's WOD:  
Barbell:  Nate Dogg 230# / Trisha Meaney & Lynn-Holly 120#
E2) Daniel Smith 10:24 / Patty Thompson 10:24
E3) Chris Buchanan 7 Rds + 5 Box Jumps

 

Tuesday, April 23, 2013

Push ups, Box Jumps, Deadlifts

This Week's Challenge 
Broad Jump for distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
________________________________________________________________________________

WOD

A) Warm Up  - 10 mins - see white board for options
B) Mobility - Coaches choice 
C) Skill - Muscle Clean, Power Clean, Clean

D) Barbell - Clean & Jerk:  3 attempts to find 1 rep max

E1) Foundations 
2 RFT
50 Jumping Pull ups
50 Kettle Bell Swings
50 Hand Release Push ups

E2) Conditioning
5 RFT
20 Hand Release Push ups
15 Box Jumps 24/20
10 Deadlifts 225/135

E3) Competition
AMRAP  15
Ring L-sit, 10 seconds
3 Ring Handstand Push ups (2" deficit)
5 Box Jumps 36/30"
7 Strict Pull ups
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts: 
Nate Dogg - Hang Power Snatch 165#

Best Results for Yesterday's WOD:  
Barbell:  Nate Dogg 165#  / 
E1) Zach Calvert 12:45 /  Lauren Rice 13:52
E2) Michael Fooshe 22:09  /  Mallory Kucko 28:28
E3)  Eric Oden 27:?


Monday, April 22, 2013

Run, Wall Ball Shots, Burpees

This Week's Challenge 
Broad Jump for distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

WOD

A) Warm Up  - 10 mins - see white board for options
B) Mobility - Coaches choice 
C) Skill - N/A
D) Barbell - EMOM for 6 mins:  1 Hang Power Snatch + 1 OH Squat + 1 Snatch Balance

E1) Foundations
AFAP:
Row 1000 meters
300 Fast Single-unders
Run 800 meters

E2) Conditioning
3 RFT
Run 800m
30 Wall Ball Shots 20/14#
20 Burpees

E3) Competition
For time:
10-9-8-7-6-5-4-3-2-1 
Deadlift 315/215
Front Squats 185/125 (take the bar from the floor)
Strict Press 115/75
_____________________________________________________________

Yesterday's PR's & Noteworthy Efforts:  N/A


Best Results for Yesterday's WOD:  N/A


Saturday, April 20, 2013

Bunch of Stuff

Next Event
The COLOR RUN / The happiest 5K run on the planet - Saturday April 20, 2013
This April the best of several worlds are coming together: Run Free and the Color Run are partnering with the OATH Coalition and Oklahoma Wesleyan University to give you a run that is not only fun, but is also for an incredible cause!
The Color Run 5K will take place on April 20, 2013! Our goal is to rally 100 people in the Oklahoma area to run and raise support for Oklahoma’s own OATH Coalition. Join with us this April to “run so that they can be free”! For more race day details visit: www.colorrun.com/tulsa
________________________________________________________________________________

PR's & Noteworthy Efforts
Patty Thompson - Kipping Bar Muscle up (no band)!!!
Corey Partridge - 2000m Row 7:41

Best Results for Yesterday's WOD 
Barbell - Eric Oden 45 reps  /  Julie Smith 40 reps
E1) Chandler DeLapp  /  Dainelle Herl 18:56
E2) Nate Dogg 22:07  /  Patty Thompson 19:59
E3) Brian B 24:43  /  Julie Smith 37:28

Weekly Challenge Winners for last week (Run 800m for time)
m-Michael Fooshe - 2:50  /  w-Maggie Beason - 3:55 __________________________________________________________________________

This Week's Challenge 
50 Burpees for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge results to beat
w-Patty Thompson 2:46
m-Brian B 1:59
__________________________________________________________________________________

WOD

A) Warm Up  - 10 mins - see white board for options
B) Mobility - Coaches choice 
C) Skill - 10 mins 
D) Barbell - 

E) WOD
Run 200m
50 GHD sit ups
50 Push Press 95/65
Run 400m
40 Hip Extensions
40 Deadlifts 95/65
Run 600m
30 Toes to Bar
30 Hang Power Cleans 95/65
Run 800m
20 Hang Power Snatch 95/65
20 Atomic Sit ups 45/25 
Run 1000m
10 Kettle Bell Swings 55/35
10 Wall Climbs 

Friday, April 19, 2013

Back Squat, Burpees

Next Event
The COLOR RUN / The happiest 5K run on the planet - Saturday April 20, 2013
This April the best of several worlds are coming together: Run Free and the Color Run are partnering with the OATH Coalition and Oklahoma Wesleyan University to give you a run that is not only fun, but is also for an incredible cause!
The Color Run 5K will take place on April 20, 2013! Our goal is to rally 100 people in the Oklahoma area to run and raise support for Oklahoma’s own OATH Coalition. Join with us this April to “run so that they can be free”! For more race day details visit: www.colorrun.com/tulsa
________________________________________________________________________________

PR's & Noteworthy Efforts
Diedre Mooney - Thruster 3 RM - 105#
Dallas Hindman - Thruster 3 RM - 155#
AJ Webster  - 3 consecutive Wall Climbs
Denise Wiggington - 3 consecutive Wall Climbs
Danielle Hurl - 18" Box Jump
Melissa Hatfield - 18" Box Jump
Jacob Herl - Push Press 1 RM - 185#

Best Results for Yesterday's WOD 
Barbell:  Eric Oden 225#  /  Julie Smith 120#
E1) Tom Luu 11:31  /  Melissa Hatfield 15:35
E2) Nate Dogg 5 rds + 4 reps   /  Denise Wiggington 4 rds + 13 reps
E3) Brian B 20:19

Weekly Challenge Winners for last week (Run 800m for time)
m-Michael Fooshe - 2:50  /  w-Maggie Beason - 3:55 __________________________________________________________________________

This Week's Challenge 
50 Burpees for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge results to beat
w-Patty Thompson 2:46
m-Brian B 1:59
__________________________________________________________________________________

WOD

A) Warm Up  - 10 mins - see white board for options
B) Mobility - Coaches choice 
C) Skill - 10 mins to work on Double Unders or Triple Unders
D) Barbell - Power Clean 135/95:  AMRAP 3 minutes 

E1) Foundations
3 RFT
30 Walking Lunges
20 Hang Power Cleans 
10 Burpees 

E2) Conditioning
5 RFT
20 Back Squats 135/95
20 Burpees

E3) Competition - "Jackiestein"
Row 2000m
50 Thrusters 135/95
30 Burpee C2B


Thursday, April 18, 2013

Burpee Box Jumps, Cleans, Wall Climbs

Event
The COLOR RUN / The happiest 5K run on the planet - Saturday April 20, 2013
This April the best of several worlds are coming together: Run Free and the Color Run are partnering with the OATH Coalition and Oklahoma Wesleyan University to give you a run that is not only fun, but is also for an incredible cause!
The Color Run 5K will take place on April 20, 2013! Our goal is to rally 100 people in the Oklahoma area to run and raise support for Oklahoma’s own OATH Coalition. Join with us this April to “run so that they can be free”! For more race day details visit: www.colorrun.com/tulsa
________________________________________________________________________________

PR's & Noteworthy Efforts
Alan Rainbolt - Unbroken Burpees 27
Brett M - Back Squat 235#

Best Results for Yesterday's WOD 
E1) Mark Coldwell 6.5 rounds  /  Kirsten Kauk 5 rounds
E2) Dallas Hindman 31:28  /  Trisha Meaney 29:47
E3) Chris Buchanan 23:00  /  Aubrey Baker 27:11

Weekly Challenge Winners for last week (Run 800m for time)
m-Michael Fooshe - 2:50  /  w-Maggie Beason - 3:55 __________________________________________________________________________

This Week's Challenge 
50 Burpees for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge results to beat
w-Patty Thompson 2:46
m-Brett MiQuelon - 2:00
__________________________________________________________________________________

WOD

A) Warm Up  - 10 mins - see white board for options
B) Mobility - Coaches choice

C) Skill - 10 mins to work on kipping pull ups, chest to bar pull ups, muscle ups
D) Barbell - EM for 4 mins: Thruster: 3-3-3-3-3

E1) Foundations
100 Air Squats
80 Sit ups
60 Push ups
40 Jumping Pull ups
20 Tire Jumps

E2) Conditioning
AMRAP 20 mins

7 Burpee Box Jumps 30/24"
5 Squat Cleans 135/95
3 Wall Climbs

E3) Competition
100 Double unders  
3 RFT:  5 Muscle ups, 5 Box Jumps 30/24, 5 DB Snatches (5R/5L) 100/60#
100 Double unders



Wednesday, April 17, 2013

Run, Box Jumps, Wall Ball Shots

Event
The COLOR RUN / The happiest 5K run on the planet - Saturday April 20, 2013
This April the best of several worlds are coming together: Run Free and the Color Run are partnering with the OATH Coalition and Oklahoma Wesleyan University to give you a run that is not only fun, but is also for an incredible cause!
The Color Run 5K will take place on April 20, 2013! Our goal is to rally 100 people in the Oklahoma area to run and raise support for Oklahoma’s own OATH Coalition. Join with us this April to “run so that they can be free”! For more race day details visit: www.colorrun.com/tulsa
________________________________________________________________________________

PR's & Noteworthy Efforts
Rahul Nayar - 1st RX'd workout!!!
Brett M - Front Squat 215#

Best Results for Yesterday's WOD 
Barbell - Smitty 195#  /  Julie Smith 120#
E1) Ian Warner 13:22  /  Patty Thompson 13:18
E2) Justin Copeland 12:45  /  Lynn-Holly 16:59
E3) BB - 17/170'/37, 135#

Weekly Challenge Winners for last week (Run 800m for time)
m-Michael Fooshe - 2:50  /  w-Maggie Beason - 3:55 __________________________________________________________________________

This Week's Challenge 
50 Burpees for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge results to beat
w-Kathy Faria - 4:00
m-Brett MiQuelon - 2:00
__________________________________________________________________________________

WOD

A) Warm Up  - See board for options
B) Mobility - Coaches choice
C) Skill - 10 mins to work on Handstand Walks, Holds & Push ups
D) Barbell - Rest, instead do 50 Burpees for time

E1) Foundations
AMRAP in 20 mins
Run 400m
15 Push Press 75/45#

E2) Conditioning- "Kelly"
5 RFT
Run 400m
30 Box Jumps 24/20"
30 Wall Ball 20/14#

E3) Competition
Run 5K for time


Tuesday, April 16, 2013

Pull ups, GHD Sit ups, Burpee Box Jump Overs

Event
The COLOR RUN / The happiest 5K run on the planet - Saturday April 20, 2013
This April the best of several worlds are coming together: Run Free and the Color Run are partnering with the OATH Coalition and Oklahoma Wesleyan University to give you a run that is not only fun, but is also for an incredible cause!
The Color Run 5K will take place on April 20, 2013! Our goal is to rally 100 people in the Oklahoma area to run and raise support for Oklahoma’s own OATH Coalition. Join with us this April to “run so that they can be free”! For more race day details visit: www.colorrun.com/tulsa
________________________________________________________________________________



PR's & Noteworthy Efforts
Chandler DeLapp - Brand new member of the 500 Mile Club.  This is a club for young athletes whose goal is to run 500 miles in a year.  Great job Chandler!!!


Best Results for Yesterday's WOD 
E2) m-Shawn Tate 9:20  /  w-Trisha Meaney 8:52
E2) m-Zach 15:50  /  w-Melissa Hatfield 15:33
E3) m-Brett MiQuelon 11:32

Weekly Challenge Winners for last week (Run 800m for time)
m-Michael Fooshe - 2:50  /  w-Maggie Beason - 3:55 __________________________________________________________________________

This Week's Challenge 
50 Burpees for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge results to beat
w-Kathy Faria - 4:00
m-
__________________________________________________________________________________

WOD

A) Warm Up  - See white board for options
B) Mobility - Coaches choice
C) Skill - 10 minutes to work on Ring Dips or Muscle-ups
D) Barbell - EMOM for 6 minutes:  1 Power Clean + 1 Push Press + 1 Back Squat + 1 Push Press

E1) Foundations
3 RFT
Row 500m
30 Sit ups
15 Front Squats 75/45# Bar  

E2) Conditioning
3 RFT
15 Pull ups
30 GHD Sit ups
15 Burpee Box Jumps Overs 24/20

E3) Competition
HSPU - 3 max sets 
Muscle ups - 3 max sets 
HSW - 3 max sets
* rest as needed b/w sets; post totals (ex. 30/12/100ft)
-then...
15-12-9
Unbroken Clean & Jerks max load 
* All reps touch and go; during each set rest w/ bar overhead only, rest as needed b/w sets; post load