Friday, May 31, 2013

Thrusters, Pull-ups

Upcoming Events

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
For time: Run 800 meters
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat:  TBA

m-Michael Fooshe 2:48
w-Patty Thompson 3:29
________________________________________________________________________________

“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) Stretch/Mobility - Coaches choice 
B) Warm up  Coaches choice
C) Skill - Wall Ball Shot
D) Strength - Thruster: 3-3-3-3-3 (work to a heavy set)


E1) Foundations 
For time:  21-15-9
Thrusters 65/45
Strict Pull-ups w/ band

E2) Conditioning 
For time:  21-15-9
Thrusters 95/65
Pull-ups

E3) Competition
For time: 21-15-9
Thrusters 135/95
Chest-to-Bar Pull-ups
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD
800 meter run - Michael Fooshe 2:48  /  Patty Thompson 3:29
E1) Melissa Hatfield 7:57
E2) Paul Rishardson 12:59  /  Kathy Faria 
E3) Patty Thompson 8:55  /  Melissa Hatfield 8:55

 

Wednesday, May 29, 2013

TTB, Hand-release Push ups

Upcoming Events

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
For time: Run 800 meters
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat:  TBA


________________________________________________________________________________

“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) Stretch/Mobility - Coaches choice 
B) Warm up  Coaches choice
C) Skill - Pull-up
D) Strength - rest day, instead run 800 meters for time


E1) Foundations 
3 RFT:
Row 20 calories
15 KBS 55/35#
8 GHD Sit-ups

E2) Conditioning 
For time:
100 Toes-to-Bar
Start the workout and every minute w/ 10 Hand-release Push ups

E3) Competition
One minute on...one minute rest...for 10 minutes:
30 KB Swings - 55/35#
*Row a 1000 meters for each minute where 30 reps was not accumulated.
*Post total time.

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Brett M - Front Squat 225#

Best Results for Yesterday's WOD
Strength - Nate Dogg 155#  /  Trisha Meaney 65#
E1) Trisha Meaney 17:24  /  Bryon Waits 18:25
E2) Bryon Waits 18:25  /  Mallory Kucko 34:13
E3) Michael Fooshe 20:17



Squat Cleans, HSPU

Upcoming Events

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
For time: Run 800 meters
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat:  TBA


________________________________________________________________________________

“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) Stretch/Mobility - Coaches choice 
B) Warm up  Coaches choice
C) Skill - Mid-line Stabilization
D) Strength - EMOM 4 mins: 1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance


E1) Foundations 
For time:
Run 800 meters - 5 Burpees
Run 600 meters - 10 Burpees
Run 400 meters - 20 Burpees
Run 200 meters - 40 Burpees

E2) Conditioning 
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Squat Clean 135/95

E3) Competition
10 RFT
Hand Stand Walk 40'
Row 250 meters

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
 Brett M - Squat Snatch 165# 

Best Results for Yesterday's WOD
Strength - Nate Dogg 185#  /  Melissa Hatfield 95#
E1) Jacky Manning 11:05  /  Whitney 14:18
E2) Nate Dogg 16:49  /  Mallory Kucko 14:38
E3) Ryan Meyer 200 reps  /  Julie Smith 273 reps


Tuesday, May 28, 2013

Row, Push Press, Atomic Sit-ups

Upcoming Events

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
For time: Run 800 meters
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat:  TBA


________________________________________________________________________________

“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) Stretch/Mobility - Coaches choice 
B) Warm up  Coaches choice
C) Skill - Rowing
D) Strength - EMOM 4 mins:  1 Power Clean + 1 Hang Squat Clean, + 2 Push Jerk


E1) Foundations 
5 RFT
20 Lunges, 25/15# plate
10 Atomic Sit-ups, 25/15# plate

E2) Conditioning 
Row 1000 meters
100 Push Press 75/45#
30 Atomic Sit-ups 45/25#

E3) Competition
For time:
100 burpees, 5 Power Snatch (100/70) EMOM
-then
500 Double-unders, 5 OH Squat (100/70) EMOM
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   

Best Results for Yesterday's WOD

Monday, May 27, 2013

Hero WOD - "Murph"

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Eric Oden 70# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
____________________________________________________________________________

Today is Memorial Day and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices.

Today we’re doing a Hero WOD named “Murph”, which the story can be found here : Fallen But Not Forgotten

This is a LONG workout, but you can also modify it’s length by making it a partner or team workout.

WOD - “Murph” - In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan

1-mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile run


Saturday, May 25, 2013

Run, Pull ups, Push ups, Sit ups, Squats

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Mark Caldwell / Brian B 60# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
________________________________________________________________________________

“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 - "Baby Murph"

Run 400
40 Pull-ups
60 Push-ups
80 Sit-ups
100 Squats
Run 400


_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD
Snatch Balance - Patty Thompson 75#  /  Brett M 185#
E1) Dallas 14:55  /  Kathy Faria 19:11
E2) Daniel Smith 21:00  /  Deidre Mooney 21:10
E3) Brett M 13:03


Friday, May 24, 2013

Row, Back Squats

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Mark Caldwell / Brian B 60# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
________________________________________________________________________________

“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) Stretch/Mobility - See whiteboard
B) Warm up    See whiteboard
C) Skill - Wall Squat
D) Strength - Snatch Balance:  1-1-1-1-1


E1) Foundations 
50 Box Jumps 24/20"
50 Thrusters, 45/30# bar
50 Jumping Pull-ups
50 Kettle Bell Swings 35/30
50 Sit ups

E2) Conditioning 
5 RFT
Row 500m
15 Back Squats 135/95

E3) Competition
For time:
30 burpee muscle-ups 
Run 800m
30 single arm handstand toggles (back to the wall)
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Daniel Smith - Overhead Squat 205#
Nate Dogg - Overhead Squat 205#
AJ Webster - 2 consecutive double-unders

Best Results for Yesterday's WOD
E1) Patty Thompson 7:51  /   Jacob Ogle 8:12  
E2) Daniel Smith 7:40  /  Patty Thompson 10:34
E3) Brian B  215 reps 


Thursday, May 23, 2013

TTB, Sit ups, GHD Sit ups

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Mark Caldwell / Brian B 60# dumb bells (24" box)
w - Julies Smith 45# dumb bells (20" box)
________________________________________________________________________________

“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) Stretch/Mobility - See whiteboard
B) Warm up    See whiteboard
C) Skill - 5 mins:  Double or Triple Unders
D) Strength - Overhead Squat:  1-1-1-1-1, then max reps @ 70% of 1 RM


E1) Foundations 
3 RFT:
15 Push Press, 65/45#
12 Front Squat, 65/45#
9 Thrusters, 65/45#
-then, 50 Sit Ups

E2) Conditioning 
50 Toes to Bar
50 Sit Ups
50 GHD Sit Ups

E3) Competition
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead 160 / 100
90 foot Walking lunge in front rack postition 160 / 100

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Casee Moran - Box Jump 30"
Angela Horn - Box Jump 32.5"
Melissa Hatfield - Box Jump 23"
Steve Muma - Box Jump 24"
Bryon Waits - Box Jump 40"
Brian B - Consecutive Muscle-ups 10

Best Results for Yesterday's WOD
E1) Jay Webster 14:41  
E2) Brett Mick 12:23  /  Trish Meaney 16:53
E3) Row - Daniel Shearer 8:46  /  Julie Smith 9:19
       C&J - Brett Mick 13 reps  /  Maggie Beason 8 reps


Wednesday, May 22, 2013

Thrusters, Burpees

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“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) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up    Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Kettle Bell Swings
D) Strength - Weighted Box Jumps, 24/20"


E1) Foundations 
5 RFT
5 Handstand Attempt
10 GHD Sit-ups
15 Kettle Bell Deadlift High-pulls, 70/55#

E2) Conditioning 
10 Thrusters 95/65  -  15 Bar-facing burpees
20 Thrusters 95/65  -  25 Bar-facing burpees
30 Thrusters 95/65  -  35 Bar-facing burpees

E3) Competition
AMRAP 10 mins
Clean & Jerk 185/115#
-then
Row 2000m for time
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   

Best Results for Yesterday's WOD
Barbell:  m-Toan Boi 235#  /  w-Lynn Holly 140#
E1) Dallas Hindman 11:20  /  Stacy Lard 8:07
E2) Brian B 186  /  Patty Thompson 105
E3) Nate Dogg 74reps  /  Rachel Shearer 74

Monday, May 20, 2013

Row, Push-ups

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________



Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“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) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up    Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Med Ball Cleans
D) Strength - (20 mins)
Power Clean:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM
Power Snatch:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM

E1) Foundations 
10, 9,8,7,6,5,4,3,2,1
Box Jumps 24/20"
Med Ball Cleans 14/20
Hand Release Push-ups

E2) Conditioning 
AMRAP 20 mins
Row 500m
Max reps strict push-ups
*Note: Score is total number of push-ups completed

E3) Competition
AMRAP 12 mins
1, 2, 3, 4, 5....etc
Burpee Box Jump 30/24"
Hang Squat Clean 135/95
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Deidre Mooney - 10 unbroken pull-ups
Ryan Meyer - "Helen" 8:07

Best Results for Yesterday's WOD
Strength:  Aubrey Baker 45# x20 reps / Bryon Waits 100#x17reps
D2) Patty Thompson 9:54 / Ryan Meyer 8:07
D3) Eric Oden 45:49 
 

Run, Pull-ups, KBS

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
____________________________________________________________________________

Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"

*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

________________________________________________________________________________

“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) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up    Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 10 Handstand Attempts, 20 Deep Squats, 30 Double-unders
C) Skill - 
D) Strength - Press
5-5-5-5-5 (find 5 rep max)
-then, 1 x max reps @ 80% of 5 rep max


WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up    Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - 
D) Strength - Press
5-5-5-5-5 (find 5 rep max)
-then, 1 x max reps @ 80% of 5 rep max

E1) Foundations 
4 RFT:
Row 500m
25 Thrusters, 45# bar
10 Pull-ps

E2) Conditioning - "Helen"
3 RFT:
Run 400 meters
12 Pul-ups
21 Kettle Bell Swings - 55/35#

E3) Competition
Do E1 - rest 1:1, 2:1, 3:1
- rest 5 mins, then do E2
- rest 5 mins, then
21-15-9 for time
Squat 225/135
Ring Dips

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD




Saturday, May 18, 2013

"Fight Gone Bad"

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)



Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
_________________________________________________________________________________


Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:30am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks Barbecue ($5/person)

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 your friend(s) exactly what CrossFit is all about.

How does it work?
  • Show up a few minutes early for your friend(s) 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 9:30am guests will experience one of CrossFit's most notorious workouts..."Fight Gone Bad". You will be the judge/score keeper for your friend.  Then you will switch and your friend will be the judge/score keeper and you will do the WOD.
  • The best non-member score will get a free CrossFit Bartlesville t-shirt.
__________________________________________________________________________________


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.

__________________________________________________________________________________ 

“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”



Friday, May 17, 2013

Run, KBS, Double-unders, Air Squats

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)




Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
__________________________________________________________________________________ 

Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Brett M 100#
w -Rachel Shearer 45#
________________________________________________________________________________

“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) Stretch/Mobility - see white board  
B) Warm up  see white board  
C) Skill - Hang Power Snatch
D) Strength - 
Hang Power Snatch: 1-1-1-1-1 (find 1 RM)
-then
4 min max reps @ 80% of 1 RM

E1) Foundations 
4 RFT
Run 400 meters
10 GHD Sit ups
15 Push Press 75/45# bar

E2) Conditioning 
For time:
Run 800 meters
50 KBS 70/55
100 Double-unders
200 Air Squats

E3) Competition
For time:
5-4-3-2-1
Squat Clean Thrusters 165/125#
Bar Muscle-ups
-then
5 Rounds:
40' HS Walk
10 Burpees
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Nate Dogg - Clean & Jerk 235#
Aubrey Baker - Clean & Jerk 100#
Brett MiQuelon - Power Ckeab 225#
Jacob Herl - Clean & Jerk 175#

Best Results for Yesterday's WOD
Strength - Dallas Hindman - 4 mins: 21 Clean & Jerk w/ 140#
E1) Dallas Hindman 19:13  /  Renee Glass 20:58
E2) Michael Fooshe 21:34  /  Aubrey Baker 26:20

Spectacular Display of Hard Work Everybody!!!
____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:45am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks ($5/person)

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 your friend(s) exactly what CrossFit is all about.

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 9:45am guests 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.
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)

Guests will have the option of doing the following exercises:
Air Squats
Kettle Bell Deadlifts
Step ups
Push Press
Row

Thursday, May 16, 2013

Burpee Broadjumps, Run

Upcoming Events

Saturday, May 18th @ 9:00am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
__________________________________________________________________________________ 

Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m - Brett M 100#
w -Rachel Shearer 45#
________________________________________________________________________________

“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) Stretch/Mobility - see white board  
B) Warm up  see white board  
C) Skill - Power Clean
D) Strength - 
Power Clean & Jerk: 1-1-1-1-1 (find 1 Rep Max)
-then 
AMRAP 4 mins - Power Clean & Jerk @ 80% of 1 RM

E1) Foundations  
For time:
Walking Lunges - 1 lap around the building
Farmers Carry - 2 laps, 2-25's/15's plates (pinch grip)
Overhead  Carry - 3 laps, 45/25# plate
- then
Run 800 meters

E2) Conditioning 
For time:
400 meter Burpee broadjump
Run 800 meters

E3) Competition
For time:
Three rounds of:
7 Deadlifts (315 / 185 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Brett MiQuelon - Turkish Get-up 100# (both) / Deadlift 295#
Rachel Shearer - Turkish Get-up

Best Results for Yesterday's WOD
E1) Jackey Manning 15:51  /  Trisha Meaney 11:53
E2) Michael Fooshe 33:31
E3) Ryan Meyer 21:47
____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day  
9:00am - give your guest a gym tour and familiarize them with the exercises in the workout
9:45am -  start time for guests
10:15am - start time for members 
11:00am - lunch provided by Dinks ($5/person)

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 your friend(s) exactly what CrossFit is all about.

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 9:45am guests 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.
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)

Guests will have the option of doing the following exercises:
Air Squats
Kettle Bell Deadlifts
Step ups
Push Press
Row


Wednesday, May 15, 2013

Row, Push ups, Run, Double-unders

Upcoming Events

Saturday, May 18th @ 9:30am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  

Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
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Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m -
w -
________________________________________________________________________________

“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) Stretch/Mobility - see white board  
B) Warm up  see white board  
C) Skill - 
D) Strength - rest  

E1) Foundations  
2 RFT:  
50 Lunges
40 Push ups
30 Box Jumps
20 Hang Power Cleans 75/45#
10 Hang Power Snatches 75/45# 

E2) Conditioning 
3 RFT:
Row 500 m
20 Strict Push ups
Run 800 m
20 Strict Push ups 
100 Double-unders  

E3) Competition
4 RFT:
15 Hang Squat Snatch 95/65
Run 400 m
30 Perfect Push ups
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Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WOD

____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day May 18th; 9:30am start for non-members / 10:00am WOD start for members 

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 your friend(s) exactly what CrossFit is all about.

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 9:30am 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.
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)

Tuesday, May 14, 2013

Back Squat, Box Jumps

Upcoming Events

Saturday, May 18th @ 9:30am -  Fight Gone Bad/Bring A Guest Day 
 **Scroll down for more details  
Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
__________________________________________________________________________________ 

Weekly  Challenge 
Max 1 Rep Turkish Get-up 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat
m -
w -
________________________________________________________________________________

“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) Stretch/Mobility - see white board  
B) Warm up  see white board  
C) Skill - Shoulder Press
D) Strength - Shoulder Press: 50%/3 - 60%/3 - 70%/3 - 80%/Max - 70%/3 - 60%/3 - 50%/3


E1) Foundations - "Death by Burpees"
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer (20 mins).
(ie if you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)

E2) Conditioning 
21-15-9 for time:
Back Squat 225/135
Box Jump 30/24" 
* Scale as needed

E3) Competition 
For time (15 min cap):
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead 160/100
90 foot Walking lunge with bar in front rack 160/100

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Eric Oden - 20 Rep Max Back Squat 275#
Brian Waits - Front Squat 165#

Best Results for Yesterday's WO
Strength - Nate Dogg 205# x 6 reps
E1) Trisha Meaney 9:29 / Michael Fooshe 10:10
E2) Dallas Hindman WOD + 67 Burpees
E3) Brett MiQuelon / Ryan Meyer - completed as Rx'd

COMPELLING EFFORT EVERYONE!!!
____________________________________________________________________

**Fight Gone Bad/Bring A Guest Day May 18th; 9:30am start for non-members / 10:00am WOD start for members / 11:00am 

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 your friend(s) exactly what CrossFit is all about.

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 9:30am 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.
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)