Saturday, June 29, 2013

Run, Sit-ups, Lunges, Wall Climbs, Box Jumps

WOD
"True Grit"
2 RFT:
Run 800 meters
100 Sit-ups
Lunge 200 meters
10 Wall Climbs
50 Box Jumps 24/20"

*Scale by doing this w/ a partner
__________________________________________

Yesterday's PR's & Noteworthy Efforts 
Kamdon & Easton - Box Jump 9"
Daniel Smith - 5 Strict Pull-ups w/ 30#
Brett M - Strict Muscle-up w/ 25# plate

Best Results for Yesterday's WO
E1) Casee Moran 19:07  /  Corey Partridge 18: 23
E2) Aubrey Baker 302 reps  /  Dallas Hindman 312 reps
E3) Rachel Shearer 140 reps  /  Nate Dogg 200 reps
_____________________________________________

Weekly  Challenge 
Max Height Box Jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-Mandi & Stacy Lard - 32"
m-Michael Fooshee - 46.5"

Friday, June 28, 2013

Broad Jumps, Sit-ups, Squats, Brpees, Pull-ups

WOD

Barbell:  Back Squat - 8x4 @ 80%

THE SQUAT:
There simply is no other exercise or machine that can produce the central nervous system activity, improved balance & coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed squat.
_________________________________________________________________________________

Foundations 
4 RFT
10 Push Press 95/75
100 Single-unders
15 Kettle Bell Swings 35/25
Row 250 meters

Conditioning
AMRAP 18 min:
40' Broad Jumps
70 Sit ups
40' Broad Jumps
50 Air Squats
40' Broad Jumps
30 Burpees
40' Broad Jumps
10 Strict Pull-ups

Competition 
AMRAP 14 min:
40-30-20-10
Wall Ball Shots 20/14
Burpees
-then
Max Effort Ground to OH 135/95
__________________________________________

Yesterday's PR's & Noteworthy Efforts 
Melissa Hatfield - Box Jump 25"
Dainelle Herl - Box Jump 20"
Brittany - Box Jump 21"
Morgan - Box Jump 28"
Nate Dogg - Box Jump 42"  /  Bench Press 235#
Julie Anderson - Box Jump 27"
Jell Anderson - Box Jump 42"

Best Results for Yesterday's WO
Tabata Squats - Kelly Kelley 13
E1) Morgan 5 rounds + 5 reps
E2) Nate Dogg 17:30  /  Rachel Shearer 25:18
E3) N/A
___________________________________________

Weekly  Challenge 
Max Height Box Jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-Michael Fooshee - 46.5"
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“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”


Thursday, June 27, 2013

S2O, Row, Wall Ball, Push-ups

WOD

Barbell:  Rest
_____________

“Tabata Bottom to Bottom”
8 tabata rounds of Air Squats, 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position
Score is lowest rep round of the 8 rounds.

Weekly Challenge:  Box Jump - max height (10 min cap)
__________________________________________________________________________________

Foundations 
AMRAP in 15 mins
5 Deadlifts 155/115#
10 Wall Balls Shots 20/14# ball
15 Burpees

Conditioning
3 RFT
10 Shoulder to Overhead (S2O) 115/75#
Row 250 m
20 Wall Ball Shots 20/14#
Row 250
30 Strict Push-ups
Rest 1  min.

Competition 
5 RFT
40' Handstand Walk
40' Walking Lunge 155/115 (front rack)

__________________________________________

Yesterday's PR's & Noteworthy Efforts 
Daniel Smith - Sntach 175#
Brett M - Snatch 175#
Jacob Herl - Bench Press 235#


Best Results for Yesterday's WO
E1) Lisa Augustine 13:55
E2) Bryon Waits 19:09  /  Deidre Mooney 23:16
E3) Brett M 79 reps

Best Results for Monday's WO
E1) Morgan Wilson 13:41 
* Correction:  E2) Rachel Shearer 316  /  Nate Dogg  reps 320
E3) Jake Dickerson 12:28 
___________________________________________

Weekly  Challenge 
Max Height Box Jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-Brett M - 46"
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“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”


Wednesday, June 26, 2013

Deadlifts, Bar Facing Burpees, Box Jumps, Run

WOD

Barbell:  (25 minute cap)
Power Snatch 1-1-1-1-1 (4 min cap)
Clean & Jerk 1-1-1-1-1 (4 min cap)
Back Squat 7x5 @ 75% 1 RM (15 min cap)

THE SQUAT:
There simply is no other exercise or machine that can produce the central nervous system activity, improved balance & coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed squat.
________________________________________________________________________

Foundations 
3 RFT
20  Jumping Pull-ups
20 Box Jumps 24/20"
-then
Row 1000 meters


Conditioning
5 RFT
5 Deads 225/135
10 Bar Facing Burpees
15 Box Jumps 30/24"
Run 200 m

Competition 
12 minutes:

Max Burpees in 1 min
-then
10 minutes:
1 Squat Clean Thruster 155/95, 1 Muscle-up
1 Squat Clean Thruster 155/95, 2 Muscle-ups
1 Squat Clean Thruster 155/95, 3 Muscle-ups
1,4
1,5
...etc

-then
Max Burpees in 1 min

*Score:  total Burpees + total Muscle-ups
__________________________________________

Yesterday's PR's & Noteworthy Efforts 
Brett M - Power Clean 235#  /  Box Jump 46"

Best Results for Yesterday's WO
Barbell:  Nate Dogg 215# / Kelley Kelly & Aubrey Baker 95#
E1) Morgan 21:11
E2) Bryon Waits 25:45  
E3) Jake Dickerson 2 Rds (360 reps) / Daniel Smith 1 Rd + 160 reps (340 reps)

Best Results for Monday's WO
E1) Morgan Wilson 13:41 
* Correction:  E2) Rachel Shearer 316  /  Nate Dogg  reps 320
E3) Jake Dickerson 12:28 
___________________________________________

Weekly  Challenge 
Max Height Box Jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-Brett M - 46"
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“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”


Tuesday, June 25, 2013

Row, Push-ups, Front Squats

WOD

Barbell:  EMOM 6 mins - 1 Power Clean + 1 Hang Clean + 1 Split Jerk (work to heavy set)

________________________________________________________________________

Foundations 
For Time:
30 Burpees
30 Jumping Pull ups
30 Thrusters 75/45
30 Kettle Bell Swing 35/30#
30 Wall Balls 20/14
30 Box Jumps 24/20
30 GHDSU
Run 800 meters

Conditioning
5 RFT
500m Row
15 Hand Release Push ups
15 Front Squats 135/95

Competition 
AMRAP 12
100 consecutive Double-unders
50 Strict Push-ups
30 Dead Lifts 245/135
__________________________________________

Yesterday's PR's & Noteworthy Efforts 


Best Results for Yesterday's WOD
E1) Morgan Wilson 13:41 
E2) Rachel Shearer 316  /  Nate Dogg  reps 320
E3) Jake Dickerson 12:28 
___________________________________________

Weekly  Challenge 
Max Height Box Jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“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”


Monday, June 24, 2013

KB Swing, Double-unders, GH Raise

WOD 


Barbell:  EMOM for 4 mins - 1 Snatch + 3 Snatch Grip Push Press (work to a heavy set)

Strength:  Back Squat - 6 x 6 @ 70% of 1 RM (12 min. time cap)
________________________________________________________________________

Foundations 
5 RFT
10 Med Ball Cleans
10 Burpee Box Jumps
-rest as needed then,
GHD Sit-up - 3 x 10 (rest 60 seconds)

Conditioning
AMRAP 15 mins
50 KB Swings 55/35
100 Double-unders
-rest as needed then,
GH Raise - 3 x 10 (rest 90 seconds)


Competition 
3 RFT
7 Clean & Jerks 165/115
7 Muscle ups
Run 400m
- rest as needed then,
Toes to Bar - 3 x max reps, strict (rest 90 seconds)
__________________________________________

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


Best Results for Yesterday's WOD - "Filthy 50"
Brett M - 22:43

___________________________________________

Weekly  Challenge 
Max Height Box Jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”


Saturday, June 22, 2013

"Filthy Fifty"

WOD - "Dirty Five-O"

50 Box Jumps 24/20"
50 Jumping Pull-ups
50 Kettle Bell Swings 35/30#
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/30# bar
50 GHD Hip Extensions
50 Wall Ball Shots 20/14#
50 Burpees
50 Double-unders
__________________________________________

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


Best Results for Yesterday's WO
Barbell:  Nate Dogg 255#
E1) Corey Partridge 15:40
E2) Aaron Kuntz 5 rds + 14 push-ups
E3) Daniel Smith 13:47

Good Job Everyone!
_________________________________________

Weekly  Challenge 
Max distance Farmers Carry 70# DB's/45# DB's
*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 - 750 feet
m-Mark Caldwell - 600 feet
_________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 


Friday, June 21, 2013

Pull-ups, Run

WOD 


Barbell:  Back Squat - 8x4 @ 80% of 1 Rep Max
__________________________________________

Foundations 
Row 1000 meters
200 Fast Singles
Run 800 meters
30 Burpees

Conditioning
AMRAP 20 mins
20 Pull-ups
Run 400 meters

Competition 
75 Burpees
75 TTB
75 Double-unders
__________________________________________

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


Best Results for Yesterday's WO
Barbell - Danielle Herl 100#  /  Brian B 215#
E1) Patty Thompson 11:29
E2) Nate Dogg 13:05  /  Aubrey Baker 13:33
E3) Paul Richardson 22:15

Best Results from Saturday's Track WOD #1
Jay Webster 5:27  /  Aubrey Baker 6:57 
_______________________________________________________

Weekly  Challenge 
Max distance Farmers Carry 70# DB's/45# DB's
*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 - 750feet
m-
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”

Thursday, June 20, 2013

Thrusters, T2B, Box Jumps

WOD 


Barbell:  Hang Power Clean  3-3-3-3-3-3-3
____________________________________________________

Foundations 
For time:

10 Thrusters 95/65
20 Pull-ups
30 GHD Hip Extensions
40 Box Jumps 24/20"
50 Burpees
60 Lunges

Conditioning
7 RFT:
7 Thrusters 95/65
7 Toes-to-Bar (T2B)
7 Box Jumps 24/30" 


Competition 
7 RFT:
1 Deadlift 345 / 215#
2 Muscle-ups
3 Squat Cleans 205 / 105#
4 Strict HSPU
__________________________________________

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


Best Results from Saturday's Track WOD #1
Jay Webster 5:27  /  Aubrey Baker 6:57

Best Results for Yesterday's WO
E1) Morgan Wilson 5 Rds  /  Corey Partridge 5 Rds
E2) Paul Richardson 18:19 
E3) Nate Dogg 12 / 2 rds + 26 / 7,  Justin Copeland 11 / 3 rds + 5 / 4
_______________________________________________________

Weekly  Challenge 
Max distance Farmers Carry 70# DB's/45# DB's
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-Julie Smith - 200 yards
m-Brian B - 165 yards
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”

Wednesday, June 19, 2013

Power Clean, HSPU

WOD 

Barbell:  Back Squat - 7x5 @ 75% of 1 RM -  rest 60 seconds b/w sets
___________________________________________________________

Foundations
AMRAP 20 minutes:
10 Hang Power Cleans 95/65
100 Fast Single-unders
15 Burpees

Conditioning
10-9-8-7-6-5-4-3-2-1
Power Clean (185/135)
Handstand Push-ups

Competition 
2 minutes max effort muscle-ups
-then
AMRAP 6 minutes of:
50 Double-unders
15 Burpees
-then
2 minutes max effort muscle-ups
__________________________________________

Yesterday's PR's & Noteworthy Efforts  - N/A
Chris Buchanan - Consecutive Double-unders - 63 (100 in 3 attempts)
Cory Partridge - Power Clean - 195#

Best Results from Saturday's Track WOD #1
Jay Webster 5:27  /  Aubrey Baker 6:57

Best Results for Yesterday's WO
E1) Morgan Wilson 17:26  
E2) Nate Dogg 28:35  /  Patty Thompson 35:10
E3) N/A
_________________________________________________

Weekly  Challenge 
Max distance Farmers Carry 70# DB's/45# DB's
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-Julie Smith - 200 yards
m-Brian B - 165 yards
________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam Run / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”

Tuesday, June 18, 2013

Row, HPC, T2B, STO, Box Jump, Deads, Double-unders

WOD 

Barbell:  EMOM 6 minutes - 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
__________________________________________________________________

(Choose one)

Foundations
5 RFT
Run 400 meters
20 Hand Release Push-ups

Conditioning 
Row 1000m
50 Hang Power Cleans 115/75
50 Toes-to-Bar
50 Shoulder to Overhead 115/75
50 Box Jump 24/20
50 Deadlifts 115/75
100 Double unders

Competition 
21-18-15-12-9-6-3
Front squat 185/115 (no racks)
GHD Sit-up
__________________________________________

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


Best Results for Yesterday's WO
E1) Dallas Hindman 11:19  /  Deidre Mooney 12:35
E2) Daniel Smith 17:57  /  Trisha Meaney 20:01
E3) N/A

Best Results from Saturday's Track WOD #1
Jay Webster 5:27  /  Aubrey Baker 6:57
_________________________________________________

Weekly  Challenge 
Max distance Farmers Carry 70# DB's/45# DB's
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 

________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam WOD / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”


Monday, June 17, 2013

Wall Ball Shots, Double-unders

WOD 

Barbell:  EMOM 6 mins
Option #1 -  2 Hang Power Snatch + 1 Overhead Squat
Option #2 -  1 Snatch + 3 Behind the head Snatch Grip Push Press (work to a heavy set)


Choose one:

Foundations
20 Double-unders/attempts
30 Back Squat 95/65
Run 400 meters (Row 500)
20 Front Squat 75/45
Run 400 meters (Row 500)
10 Overhead Squat 65/30
Run 400 meters (Row 500)
20 Double-unders/attempts

Conditioning 
10 RFT
15 Wall Ball Shots, 14/20#
30 Double-unders

Competition 
Run 1 mile for time
-rest as needed
30 Muscle-ups for time
-rest as needed
20 Rep Max Back Squat
__________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WO

_________________________________________________

Weekly  Challenge 
Max distance Farmers Carry 70# DB's/45# DB's
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 

________________________________________________________________________________

Upcoming Events

* Saturday, June 29 - Skiatook Dam WOD / 9am Caravan to Skiatook Dam, 9:45am Warm Up, 10am Start WOD 

Saturday, July 6 @ 9am - Hoover Ball at Sooner Park Volley Ball Pit
_________________________________________________________________________________


*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”


Saturday, June 15, 2013

High School Track WOD: Stadium Steps, Run, Squats, Shuttle, Burpees

WOD 

Meet at the Bartlesville High School Track @ 9am

WOD #1 - Individual - Stadium Steps
WOD #2 - Partner - 1600 meter Run & Squats
WOD #3 - Team - 100 yard Shuttle Run & Burpees
__________________________________________

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


Best Results for Yesterday's WO
E1) Bryon Waits 6:54  /  Trisha Meaney 7:15
E3) Brett M 280 reps  /  Patty Thompson 200 reps
E3) Brett M 27:13 

GREAT JOB EVERYONE!
_________________________________________________

Weekly  Challenge 
Row:  max distance in 10 pulls
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
m - Dillon Miller 280 meters
w - Melissa Hatfield 240 meters
________________________________________________________________________________

Upcoming Events


* Saturday June 29th @ 10am - Skiatook Dam Run
_________________________________________________________________________________


*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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, June 14, 2013

KBS, Box Jumps

WOD 

Choose one:

Foundations
5 RFT:
10 Push-ups
10 Wall Ball Shots 20/14# ball
10 GHD Sit-ups

Conditioning 
AMRAP 20 minutes
50 KBS 70/55 - 10 Box Jumps 24/20"
40 KBS 70/55 - 20 Box Jumps 24/20"
30 KBS 70/55 - 30 Box Jumps 24/20"
20 KBS 70/55 - 40 Box Jumps 24/20"
10 KBS 70/55 - 50 Box Jumps 24/20"

Competition 
2 RFT:
9 Burpee Muscle-ups
15 Power Snatch 135/95#
21 OHS 135/95#
__________________________________________

Yesterday's PR's & Noteworthy Efforts   
Stephanie Richardson - Clean & Jerk 115#

Best Results for Yesterday's WO
E1) Dallas Hindman 18:01  /  Jozalyn 21:02
E2) Daniel Smith 15:02  /  Aubrey Baker 16:03
E3) Brian B 16:41

GREAT JOB EVERYONE!
_________________________________________________

Weekly  Challenge 
Row:  max distance in 10 pulls
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
m - Dillon Miller 280 meters
w - Kelsey Bastings 236 meters
________________________________________________________________________________

Upcoming Events


* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________


*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”


Thursday, June 13, 2013

Deadlift, Pull-ups, Run

WOD







Barbell:
Squat Clean & Jerk  1-1-1
EMOM for 5 mins - 2 Squat Clean & Jerk @ 75%
-then
2 mins max reps @ 75% of 1 RM
_________________________________________________________________________

1. Foundations
For time:
Run 1600 meters
10 Burpees
Run 800 meters
20 Burpees
Run 400 meters
30 Burpees

2. Conditioning 
21-15-9 reps for time:
Deadlift 225/135
Pull-ups
B/w sets:  Run 800 meters

3. Competition 
12-9-6-3
Thrusters 155/115
Alternating Single Leg Box Jump 24/20"
B/w sets: 40' Handstand Walk 
__________________________________________

Yesterday's PR's & Noteworthy Efforts   
Mike Carpenter - Push Press 255#
Angela Gann - 150 Burpees - 12:56

Best Results for Yesterday's WO
Barbell -
E1) Mikki 10:26  /  Ian Warner 14:40
E2) Dallas Hindman 9:31  /  Aubrey Baker 11:46
E3) Brian B 28:28

GREAT JOB EVERYONE!
_________________________________________________

Weekly  Challenge 
Row:  max distance in 10 pulls
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
m - Dillon Miller 280 meters
w - Kelsey Bastings 236 meters
________________________________________________________________________________

Upcoming Events

* Saturday - 8am Olympic Lifting  /  10:15am - Mobility

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

Click on the image to get the recipe:
 

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life. 


__________________________________________________________________________________

“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”

Wednesday, June 12, 2013

Burpees

WOD







Barbell:
EMOM for 5 minutes:  2 Squat Snatches @ 80% of 1 RM
Then when the clock hits 5:00 -
2 minutes AMRAP of:  Max Rep Squat Snatches @ 80% of 1 RM
*Score is total reps completed in 7 minutes
_________________________________________________________________________

1. Foundations
For time:
Row 1000 meters
30 Hang Squat Cleans 75/45# bar
50 Overhead Lunges 45/25# plate

2. Conditioning 
For time:
150 Burpees

3. Competition - "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift - 1.5xBody Weight
Bench Press - BW
Squat Clean - 3/4 BW

_____________________________________________________________
Yesterday's PR's & Noteworthy Efforts   
Nate Dogg - 1 mile run 9:09
Adam Augustine - Handstand push-ups 1 rep
Lynn-Holly - Ring Dip

Best Results for Yesterday's WO
Barbell -
E1) Joz Ward 16:18  /  Adam Augustine 17:50
E2) Michael Fooshe - 90 reps  /  Aubrey Baker & Patty Thompson 72 reps
E3) Brett M - 13:19
_________________________________________________

Weekly  Challenge 
Row:  max distance in 10 pulls
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 

________________________________________________________________________________

Upcoming Events

* Saturday - 8am Olympic Lifting  /  10:15am - Mobility

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life. 


__________________________________________________________________________________

“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”

Tuesday, June 11, 2013

Run, T2B, Burpees, Thrusters

WOD







Barbell:  EMOM 5 minutes - 1 Power Clean + 1 Hang Squat Clean @ 70% of 1 RM HSC
_________________________________________________________________________

1. Foundations
5 RFT
15 Overhead Squats 45/30# bar
Run 400 meters

2. Conditioning 
AMRAP 16
Run 1600 meters
30 T2B
30 Burpees
30 Thrusters 95/65

3. Competition
For time:
50 Burpees
30 Muscle-ups
50 Burpees 
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Jacob Herl - Push Press 200#
Chris Buchanan - Clean & Jerk 205# / Snatch 155# / Push Press 195#
Corey Patridge - Push Press 185#
Bryon Waits - Push Press 205#
Mark Caldwell - Push Press 205#
Matt McClain - Push Press 225#
Nate Dogg - Push Press 225#

Best Results for Yesterday's WO
Barbell - Matt McClain & Nate Dogg 225  /  Melissa Hatfield 115#

E1) Kathy Faria 9:38  /  Corey Partridge 10:47
E2) Mikki 13:18
E3) Nate Dogg 8 Rds + 3 reps  /  Marian Cornelius 6 Rds
_________________________________________________

Weekly  Challenge 
Row:  max distance in 10 pulls
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 

________________________________________________________________________________

Upcoming Events

* Saturday - 8am Olympic Lifting  /  10:15am - Mobility

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”


Monday, June 10, 2013

Row, GHDSU

WOD







Barbell: 7 mins to find 1 Rep Max Push Press / Max Reps @ 80% of 1 Rep Max
__________________________________________________________________

1. Foundations
3 RFT
10 Wall Balls 20/14#
15 Med Ball Cleans 20/14
90/10 fast single unders/Double-under attempts

2. Conditioning 
2 RFT
Row 1000 meters
50 GHD Sit ups

3. Competition
AMRAP 12
3 Back Squat 225/155
6 Chest to Bar
9 Ring Push-ups
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   


Best Results for Yesterday's WO
"CrossFit Total"
w-Kelli Gallager 500#  /  m-Nate Dogg 835#
_________________________________________________

Weekly  Challenge 
Row:  max distance in 10 pulls
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 

________________________________________________________________________________

Upcoming Events

* Saturday - 8am Olympic Lifting  /  10:15am - Mobility

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”

Saturday, June 8, 2013

CrossFit Total and then...

WOD - "CrossFit Total"





The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

The first attempt should be a weight you know you can do for a heavy set of three.
The second attempt should be a weight you know without any doubt that you could do for a single.
And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

-then

Run 800 meters
10 Wall Climbs
20 Wall Balls 20/14
30 Burpees
40 Pull-ups
50 Kettle Bell Swings 55/35
Run 800 meters
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Kathy Faria - 12 consecutive Pull-ups
Brett M - Hang Power Clean 225#

Best Results for Yesterday's WO
Barbell:  Drew Williams 235#  /  Maggie Beason & Trisha Meaney 125#
E1) w-Mikki M 6:02  /   m-Daniel Smith 7:11 
E2) m-Chance Parsons 23:19
E3) w-Mallory Kucko 17:55  /  m-Chris Buchanan 15:07
_________________________________________________

Weekly  Challenge 
Dead hang for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
m - Dallas Hindsman 3:55 
w - Denise Wiggington 2:20

________________________________________________________________________________

Upcoming Events

* Saturday, June 8th - 8am Olympic Lifting Class  /  10:15am - Mobility Class

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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, June 7, 2013

Row, HSPU, C2B

WOD
Barbell:  Hang Power Clean - 10 mins to find 1 Rep Max  /  4x1 @ 90 of 1 RM
________________________________________________________________

1. Foundations
4 RFT
9 Deadlifts 135/95#
12 Burpees
15 Box Jumps 24/20"

2. Conditioning 
4 RFT (rest 1:1 b/w rounds)
Row 500
12 HSPU
12 Pull-ups 

3. Competition
3 RFT
Run 500 meters
Handstand Walk 40"
15 Deadlifts 225/135# 
_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Daniel Smith - 20 Rep Max Back Squat - 185#
Bryon Waits - Front Squat 1 Rep Max - 185#
Patty Thompson - Hand Stand Push Up - 2 consecutive
Brett M - 20 Rep Max Bax Squat - 195#

Best Results for Yesterday's WO
Barbell: Daniel Smith 205#  /  Stephanie Richardson 155#
E1) Morgan Wilson 11:55  /  Steve Mumma 16:50
E2) Brian B 15:10
E3) Daniel Smith 7 reps / 8:19
_________________________________________________

Weekly  Challenge 
Dead hang for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
m - Dallas Hindsman 3:55 
w - Denise Wiggington 2:20

________________________________________________________________________________

Upcoming Events

* Saturday, June 8th - 8am Olympic Lifting Class  /  10:15am - Mobility Class

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”

Thursday, June 6, 2013

Air Squats, Wall Climbs, Hang Power Cleans

WOD



Barbell:  Front Squat 2-2-2-2-2  /  Max reps at 80% of 2 RM
___________________________________________________

1. Foundations
3 RFT
Row 500 meters
20 Push-ups
15 GHD Hip Extensions

2. Conditioning 
3 RFT
50 Air Squats
10 Wall climbs
10 Hang Power Cleans 135/95

3. Competition
AMRAP 10 mins:
50 consecutive Double-unders
- rest as needed, then
75 Power Snatches, 75/55#

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Daniel Smith - 5K run 20:00
Daniel Smith - 20 Rep Max Back Squat - 185#

Best Results for Yesterday's WO
Barbell: Stephanie Richardson 135#  /  Chet Burrows & Toan 225#
E1) Aaron Kuntz 16 rds 
E2) Nate Dogg 3 rds + 60  /  Trisha Meaney 5 rds + 3
E3) Brett M 7 rds + 10
_________________________________________________

Weekly  Challenge 
Dead hang for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
m - Dallas Hindsman 3:55

________________________________________________________________________________

Upcoming Events

* Saturday, June 8th - 8am Olympic Lifting Class  /  10:15am - Mobility Class

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”


Wednesday, June 5, 2013

Double-unders, Lunges, GHDSU

WOD


Strength:  Dead hang for time

Barbell:  20 rep max back squat
__________________________

1. Foundations
AMRAP 20 min
5 Pull ups
10 Push ups
15 Air Squats

2. Conditioning 
AMRAP 20 mins
50 Double-unders
20 Lunges w/ 95/65# in front rack position
15 GHD Sit ups

3. Competition
Run 5K

_________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts   
Nate Dogg - Hang Squat Clean & Jerk 225#
Brett M - Clean & Jerk 215#
Bryon Waits - Clean & Jerk 185#

Best Results for Yesterday's WO
Barbell:  Nate Dogg - 225#  / Deidre Mooney & Patty Thompson 105#
E1) Josalyn 11:33  /  Brian B 9:45
E2) Daniel Smith 15:40  /  Patty Thompson 24:30
E3)  Brett M 17:31 
_________________________________________________

Weekly  Challenge 
Dead hang for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
________________________________________________________________________________

Upcoming Events

* Saturday, June 8th - 8am Olympic Lifting Class  /  10:15am - Mobility Class

* Friday, June 14th, 8pm - CFB June Social / OK Mozart Woolaroc Outdoor Concert / 25% CrossFIt discount / Call OKM @ 918-336-9900 for tickets
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  This blog is intended to chronicle his journey of eating clean for the entire summer and making himself healthy for the first time in his life.
__________________________________________________________________________________

“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”