Saturday, August 31, 2013

CrossFit Total 2 / OH Squats, Front Squats, Summo Deadlift High-pull, Thrusters



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__________________________________________________________________________________

WOD - CrossFit Total 2

Part 1
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

* Note - You are allowed 3 attempts to find your 1 rep max on each lift.  Clean is from the ground, power or squat.

WOD Demo with Spencer Hendel  - video [wmv] [mov] [HD mov]

Part 2
For Time:
20 Overhead Squats
20 Front Squats
20 Summo Deadlift High-pull
20 Thrusters
Every minute do 4 burpees

Foundations:  45/30#
Conditioning:  65/45#
Competition:  95/65#

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Daniel Smith - Front Squat 265#
Paul Richardson - Front Squat 295#
Jeff Anderson - Front Squat 205#
Brad Schnefke - Front Squat 225#
Stuart Grimsley - Front Squat 235#

Weekly Challenge:
w - Melissa Hatfield 91
m - Daniel Smith 84



Best Results for Yesterday's WOD  
Barbell:  Paul Richardson 295#  /  Lindsay 105#
Foundations:  Kathy 16:15
Conditioning:  Dallas 100 burpees, 24:26  /  Patty Thompson 93 burpees
Competition: Daniel Smith 197 reps

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute clock - Max Reps Kettle Bell Swings, 55/35#

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

Friday, August 30, 2013

Run, Burpees



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CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Max Effort 500 meter Row

Barbell:  Front Squat 1-1-1-1-1


________________________________________________________________

Foundations 
21-15-9
Thrusters 65/45#
Box Jumps 24/20"
* Run 400 meters after each round


Conditioning
AMRAP 30
Run 1600 meters
10 Burpees
Run 1200 meters
20 Burpees
Run 800 meters
30 Burpees
Run 400 meters
40 Burpees



Competition 
AMRAP 10
21-15-9
Deads 225/155
100 Double-unders
30 Clean & Jerks 135/95
*note - use 1 barbell
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts


Weekly Challenge:
w - Patty Thompson 80
m - Daniel Smith 79



Best Results for Yesterday's WOD  
Barbell:  Steph Richardson 115#  /  Drew Williams 225#
Foundations: Drew Williams 13:10  /  Kathy Faria 10:23
Conditioning:  Steph Richardson 14:26
Competition:  Mallory Kucko 74 reps  /  Brett M 191 reps

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute clock - Max Reps Kettle Bell Swings, 55/35#

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

Thursday, August 29, 2013

Front Squats, Push Ups, GHDSU



Ready for a challenge?!?!
CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD



Barbell:  Squat Clean and Jerk
5 x 2, OTM at 85%


________________________________________________________________

Foundations 
Opposing Ladder For time:
10 Burpees - 1 Atomic Sit up 25/15# plate
9 Burpees - 2 Atomic Sit ups 25/15# plate
8 Burpees - 3 Atomic Sit ups 25/15# plate
etc.
1 Burpee - 10 Atomic Sit ups 25/15# plate



Conditioning
5 RFT
5 Front Squats (155/95)
10 Hand Release Push ups
15 GHD Sit ups
Cash out:  Row 1000 meters



Competition 
AMRAP 10
21-15-9 Deads 225/155, HSPU
100 Double-unders
30 Clean & Jerks 135/95

*note:  use one barbell
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts

Weekly Challenge:
w - Patty Thompson 80
m - Daniel Smith 79

Deadlift:
Lindsay Morgan 155#
Patty Thompson 245#
Amanda Slagle 175#
Daniel Smith 430#
Bryon Waits 325#
Mandi Jackson 225#
Drew Williams 345#
Brett Campbell 295#
Ryan Meyer 425#
Raul Nayar 215#



Best Results for Yesterday's WOD  
Barbell: Paul Richardson 475#  /  Patty Thompson 245#
Foundations: Michael Fooshee 19 Rounds + 2 reps  /  Melissa Hatfield 18 Rounds + 18 reps
Conditioning:  Patty Thompson 14:35  /  Jacky Manning 17:38  
Competition: Nate Dogg 51 

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute clock - Max Reps Kettle Bell Swings, 55/35#

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


Wednesday, August 28, 2013

Wall Ball Shots, Push-ups, Double-unders



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CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Weekly Challenge:  3 minute clock - Max Reps Kettle Bell Swings, 55/35#

Barbell:  Deadlift 1-1-1-1-1



________________________________________________________________

Foundations 
As Many Rounds As Possible in 20 minutes of:
5 Push Ups
10 Sit ups
15 Air Squats


Conditioning
For Time:
50 Wall Balls
100 HR Push ups
150 Double-unders


Competition
AMRAP 12
Row 1500m
50 Thrusters 95/65
30 Burpee Muscle-ups
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Kelli Kelley - Snatch 85#
RachelShearer - Snatch 90#
Nate Dogg - Hang Snatch 185#
Ryan Meyer - Hang Snatch 185#
Daniel Smith - Clean & Jerk 230#


Best Results for Yesterday's WOD  
Barbell: Nate Dogg & Ryan Meyer 185#  /  Stephanie Richardson 100#
Foundations: Dallas 15:51  /  Heather 22:30
Conditioning: Nate Dogg 16:52  /  Patty Thompson 19:09
Competition: Brett M 12:53

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute clock - Max Reps Kettle Bell Swings, 55/35#

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

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

Tuesday, August 27, 2013

Power Cleans, Burpees, Lunges



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CrossFit Bartlesville is pushing you to the limit!
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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD


Barbell:  
A. Hang Squat Snatch - warm up 5-4-3-2 then 1-1-1
B. Max reps Hang Squat Snatch in 3 minutes @ 70% of heaviest from A



________________________________________________________________

Foundations 
For time:

Run 800 meters
30 Box Jumps 24/20"
300 Single Unders
30 Burpees
Row 1000 meters


Conditioning
5 RFT:
10 Power Cleans 135/95#
10 Bar Facing Burpees
Cash out - 200 Walking Lunges


Competition
3 RFT:
15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Stephanie Richardson - Bear Complex 135#
Brett M - 30 Muscle-ups 3:02


Best Results for Yesterday's WOD  
Barbell:  Nate Dogg 225#  /  Stephanie Richardson 135#
Foundations:  Jessica Pitts 10:46  /  Michael Fooshee 12:40
Conditioning:  Bryon Waits 24:00  /  Patty Thompson 27:30
Competition:  Brett M 11:28

_______________________________________________

Weekly  Challenge 
Max Reps Unbroken Kettle Bell Swings, 55/35#

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

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

Monday, August 26, 2013

Run, KBS, Pull-ups



Ready for a challenge?!?!
CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD



Barbell:  Bear Complex:
10 minutes to work to a max load Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)
-then
Max Reps Bear Complex @ 80%

________________________________________________________________

Foundations 
For Time:
50 Wall Squats - Demo Video  (no movement of feet, no arm bend, hands together)
50 Hand Release Push-ups
50 Sit-ups
Run 800 meters


Conditioning
3 RFT
Run 800m
21 KBS 70/55#
12 Pull-ups 


Competition
30 Muscle-ups
30 Box Jumps, 30/24"
30 Alternating 1-arm Snatch 80/50# DB

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
-TBA

Barbell: 
Foundations: 
Conditioning: 
Competition:


_______________________________________________

Weekly  Challenge 
Max Reps Unbroken Kettle Bell Swings, 55/35#

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

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

Saturday, August 24, 2013

Hoover Ball in the Park



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CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Hoover Ball at Sooner Park Volley Ball Pit


* Bring:  water, snacks, lawn chairs and your favorite post WOD beverage


_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Correction from 2 days ago:  Paul Richardson 91 consecutive double-unders


Best Results for Yesterday's WOD  
Barbell:  Corey Partridge 185#  /  Denise Wiggington 65#
Foundations:  Kelli Gallagher 7:47
Conditioning:  Melissa Hatfield 16:56  /  Justin Copeland 17:37
Competition:  Daniel Smith 15:10

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute cap:  Max Double-unders

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

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

Friday, August 23, 2013

Deadlifts, Burpees



Ready for a challenge?!?!
CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD



Barbell:  Back Squat
Warm up  5-4-3-2 then, 20 rep max back squat

________________________________________________________________

Foundations
20-15-10-5
Kettle Bell Deadlifts 70/55#
Goblet Squats 70/55#  Demo Video
*Run 200 meters b/w rounds


Conditioning - "Donny"
21-15-9-9-15-21
Deadlift, 225/135#
Burpee


Competition 
40′ BB Carry (back rack) 225/145#
7 Back Squats 225/145#
40′ BB Carry (back rack) 225/145#
12 Bar Muscle-Ups
60′ BB Carry (back rack) 225/145#
9 Back Squats 225/145#
60′ BB Carry (back rack) 225/145#
9 Bar Muscle-Ups
80′ BB Carry (back rack) 225/145#
7 Back Squats 225/145#
90′ BB Carry (back rack) 225/145#
12 Bar Muscle-Ups
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts



Best Results for Yesterday's WOD  
Barbell:  N/A
Foundations:  Mike Carpenter 13:52  /  Jozalyn 19:42
Conditioning:  Mandi Jackson 341 reps  /  N/A
Competition:  Brian B 27:49  /  N/A

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute cap:  Max Double-unders

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

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

Thursday, August 22, 2013

KBS, GHDSU, Double-unders



Ready for a challenge?!?!
CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD



Barbell:  
Squat Snatch - 10 x 5 reps @ 50% of 1 Rep Max (rest 30 seconds b/w sets)


________________________________________________________________

Foundations
Row 1000 meters
50 Strict Presses 65/45#
100 Jumping Pull-ups


Conditioning
5 Rounds
Max Effort Kettle Bell Swings 55/35# (scale as needed)
*Rest 90 seconds b/w rounds
-rest 2 minutes, then,
Max Effort GHD Sit ups (knees must be locked out at the top and no rounding the back or reaching from the shoulder)
-rest 2 minutes, then,
Max Effort Double-unders in 3 minutes


*score = total for KBS, GHDSU and Double-unders


Competition 
5 RFT
10 Atomic Sit-up to Ceiling Ball Shots 20/14#
10 Facing out Single Arm Hand Stand Toggles (non supporting arm touches to the leg)
10 Strict T2B

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Paul Richardson - 9 unbroken Triple Unders
Angela Gann - 42 unbroken Double Unders
Vishwa - Jerk 65#



Best Results for Yesterday's WOD  
Barbell: Ryan Meyer 225#  /  Trisha Meaney 125#
Foundations: Tim 11:03  /  Sarah 13:52
Conditioning: Justin Copeland 9:33  /  Trisha Meaney 11:59
Competition: Ryan Meyer 16:44

Great Job Everyone!

_______________________________________________

Weekly  Challenge 
3 minute cap:  Max Double-unders

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

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

Wednesday, August 21, 2013

Power Snatch, Box Jumps



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Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Weekly Challenge:  Max Double-unders in 3 minutes

Barbell:  Push Jerk 1-1-1-1-1
_____________________________________________

Foundations
10 RFT:
Run 200 meters
5 Burpees 

Conditioning
21-15-9
Power Snatch 95/65#
Box Jumps 30/24"


Competition 
100 Push Press 75/45#
Row 1000 meters
30 Power Cleans 185/135#

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA



Best Results for Yesterday's WOD  
Barbell:  Mark Caldwell 155#  /  Stephanie Richardson 80#
Foundations:  Stuart Grimsley 8 Rds  /  Jozalyn 10 Rds
Conditioning:  Dallas 17:55  /  Stephanie Richardson 18:45
Competition:  Daniel Smith 18:33

_______________________________________________

Weekly  Challenge 
3 min cap:  Max Double-unders

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

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

Tuesday, August 20, 2013

Double-unders, Wall Ball, Burpees, GHDSU



Ready for a challenge?!?!
CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Barbell:  Snatch Complex 1-1-1-1-1
Snatch Deadlift + Hang Squat Snatch + Snatch Balance
_____________________________________________

Foundations 

AMRAP 20 mins:
5 Summo Deadlift High Pull
10 Push Press
15 Front Squats
* m 75 / w 45# bar


Conditioning
100 Double-unders
75 Wall Ball Shots 20/14#
50 Burpees
25 GHD Sit ups
100 Double-unders


Competition
5 RFT
Run 400m
Max Effort Muscle-ups
*rest 2 minutes b/w rounds

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD  

Barbell:  Drew Williams 205#  /  Kristen 75#
Foundations:  Trisha Meaney 7:40  /  Drew Williams 18:44
Conditioning:  Jacob Ogle 24:45
Competition:  Ryan Meyer 14:53  /  Mallory Kucko ?
_______________________________________________

Weekly  Challenge 
3 min cap:  Max Double-unders

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

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

Monday, August 19, 2013

Pull ups, Push ups, Sit ups, Squats



Ready for a challenge?!?!
CrossFit Bartlesville is pushing you to the limit!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Barbell:  Bear Complex 
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(10 mins to work to a heavy set)



Foundations 
For time:
100 Overhead Lunges 25/15# plate
50 Box Jumps 18/20"
25 Hand-release Push ups

Conditioning - "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Competition
30-20-10
Thrusters 135/95#
T2B

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
-TBA

_______________________________________________

Weekly  Challenge 
3 min cap:  Max Double-unders

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

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

Saturday, August 17, 2013

HSPU, Thrusters, K2E, Deadlifts, Burpees, KBS, Pull-ups

WOD - "The Seven"

7 RFT:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees to elbows
7 Deadlift, 245/135
7 Burpees
7 Kettlebell swings, 70/55
7 Pull-ups

Scaled:
7 RFT
7 From a push up position, walk hands back to your feet
7 Thrusters, 95/65
7 Knee ups
7 Deadlifts, 135/95
7 Burpees
7 Kettlebell Swings, 55/35
7 Pull-ups


CIAMemorialWall_th.jpg


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Kelly Gallagher  - Back Squat 195#
Brett M - Back Squat 280#

Best Results for Yesterday's WOD  
Barbell:  Drew Williams 305#  /  Kelly Gallagher 145#
Foundations:  Aubrey Baker 10:31  /  Jay Webster 11:02
Conditioning:  Daniel Smith 12:00  /  Trisha Meaney 17:12
Competition:  Daniel Smith - 93 KBS  /  Trisha Meaney - 66 KBS

_______________________________________________

Weekly  Challenge 
For time:  21 Thrusters + 21 Pull-ups, 75/45# 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Results:  
 ______________________________________________________________________

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

Friday, August 16, 2013

Overhead Squats, Burpees

Warm up:  Down & Backs


Barbell:  Back Squat 5-5-5-5-5


____________________________________________________________________

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

Conditioning
10-9-8-7-6-5-4-3-2-1
Overhead Squat 95/65#
Burpee Box Jumps 24/20#

Competition 
10 minute clock
Run 1600 m
Max reps KBS in time remaining 55/35#
-rest 4 mins, then
10 minute clock
Row 2000 m
Max reps KBS in time remaining 55/35#

*Score = total KBS

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Dallas - Squat Snatch 135#
Drew Williams - Squat Snatch 175#
Jacob Herl - Hang Squat Clean 155#

Best Results for Yesterday's WOD  
Barbell:  Drew Williams 175#  /  Stephanie Richardson 105#
Foundations:  Amanda 11:27
Conditioning:  Dallas Hindman 15:30  /  Patty Thompson 16:05
Competition:   Zach Cramer  81 Burpees  /  Mandi Jackson 64 Burpees



_______________________________________________

Weekly  Challenge 
For time:  21 Thrusters + 21 Pull-ups, 75/45# 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am ______________________________________________________________________

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

Thursday, August 15, 2013

Run, Squats

Warm up:  Down & Backs

Weekly ChallengeFor time - 21 Thrusters + 21 Pull-ups, 75/45#


Barbell:  
Snatch Complex - EMOM 4 mins (5 sets)
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch (stay on the lighter side)


High Hang - pockets
Hang - mid thigh
Low Hang - taken from below knees but off the floor


-then

Squat Snatch 1-1-1

__________________________________________________

Foundations
7 RFT
7 Burpees
7 Box Jumps 24/20"
7 Med Ball Cleans 20/14#

Conditioning
5 RFT
Run 400m
50 Air Squats

Competition 
5 Rounds
3 mins - Row 500m then max effort burpees in remaining time
-rest 90 seconds b/w rounds

*Score = total burpees
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Ian Warner - Squat Clean 185#
Drew Williams - Clean & Jerk 235#

Best Results for Yesterday's WOD  
Barbell: Drew Williams 235#  /  Julian Anderson 110#
Foundations:  Ian Warner 9:25  /  Kathy Faria 10:42
Comditioning:  Patty Thompson 7:20  /  Mark Caldwell 8:55
Competition:  Brett M - 132 GHD Sit-ups


_______________________________________________

Weekly  Challenge 
For time:  21 Thrusters + 21 Pull-ups, 75/45# 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am ______________________________________________________________________

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

Wednesday, August 14, 2013

Deadlifts, Double-unders

Warm up:  Down & Backs

Weekly ChallengeFor time - 21 Thrusters + 21 Pull-ups, 75/45#


Barbell: 
3 sets of:  High Hang Squat Clean + Hang Squat Clean + Low Hang Squat Clean + Split Jerk
(stay on the lighter side)
High Hang - Pockets
Hang - Mid thigh
Low Hang - below knees but off the floor

-then

Clean & Jerk 1-1-1

__________________________________________________

Foundations
250 fast singles
100 Sit-ups
50 Push-ups
250 fast singles

Conditioning
21-15-9-15-21
Deadlift 225/135#
Double-unders

Competition 
AMRAP  15
50 C2B Pullups for time
*EMOM including the first minute – 3 Burpee Over-the-Box Jumps 20″ (no touch on top)
 Max Reps GHDSU
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Front Squat:
Maggie - 1 RM - 135#
Denise Wiggington - 3 RM - 100#
AJ Webster - 1 RM - 100# 
Brett M - 3 RM - 225#  / 1 RM - 335# 
Justin Copeland - 3 RM - 235#
Toan - 3 RM - 300#
Ryan Meyer - 1 RM - 275#
Ian Warner - 1 RM - 205#
Mark Caldwell - 1 RM - 225# 
Drew Williams - 3 RM - 265#

Rahul - Power Clean 95#


Best Results for Yesterday's WOD  
Barbell:  Toan 300#  /  Maggie 125#
Foundations:  Nikki Payne 14:55  /  Maggie Beason 8:35
Conditioning:  Patty Thompson 16:24  /  Ian Warner 18:55
Competition:  Ryan Meyer 195 reps
_______________________________________________

Weekly  Challenge 
For time:  21 Thrusters + 21 Pull-ups, 75/45# 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am ______________________________________________________________________

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

Tuesday, August 13, 2013

Thrusters, T2B, Burpee

Warm up:  Down & Backs


Barbell:
Front Squat 3-3-3-3-3
-then
Max Reps in 3 minutes @ 80% of 3 RM 
__________________________________________________

Foundations
Run 400 meters
50 Kettle Bell Swings 35/30#
Row 500 meters
50 Box Jumps
100 Fast Single Unders 

Conditioning
5 RFT
12 Thrusters 95/65#
12 Toes to Bar
12 Burpees

Competition 
AMRAP 15
30 Power Cleans 135/85
40 HSPU
50 T2B
60 Wall Balls 20/14

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
Barbell:   Nate Dogg 165#  /  Stephanie Richardson 95#
Foundations:  Dallas 9:24  /  Mandi Jackson 20:00+
Conditioning:  Justin Copeland 8:11  /  Trisha Meaney 11:23
Competition:  Daniel Smith 15:23
_______________________________________________

Weekly  Challenge 
For time:  21 Thrusters + 21 Pull-ups, 75/45# 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am ______________________________________________________________________

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

Monday, August 12, 2013

Squat Cleans, Burpees, Double-unders

Warm up:  Down & Backs


Barbell:  10 minutes to work to a heavy set of:
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
__________________________________________________

Foundations
For time:
50 Squat Jumps, 45/30# bar
40 Front Squats, 45/30# bar
30 Overhead Squats, 45/30# bar
20 Thrusters, 45/30#
10 Wall Climbs

Conditioning
3 RFT:
9 Squat Cleans 135/85
15 Burpees
21 Double-unders

Competition - "the Mule"
Row 1000m
21-15-9
Deadlift, 315/185#

C2B Pull-ups 

_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
-TBA
_______________________________________________

Weekly  Challenge 
For time:  21 Thrusters + 21 Pull-ups, 95/65# (scale as needed)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am ______________________________________________________________________

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

Saturday, August 10, 2013

Bleacher Ascents, Burpee Broad Jumps, Run , Air Squats

**Note:  9:00am class is at the Bartlesville High School track...so, if you are at the gym, get back in your car and meet us at the High School.


High School Track WOD

A. 10 Bleacher ascents for time
B. For time:  400 meter Burpee Broad Jumps or 100 yard Hand Stand Walk + 100 yard sprint
C. Partner WOD:  4 Rounds - Run 400 meters, 75 Air Squats

____________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Strict Press:
Kelly Gallagher 95#
Corey Partridge 155#
Curt Hackler 165#
Nate Dogg 165#


Best Results for Yesterday's WOD  
Barbell:  Nate Dogg, Curt Hackler 165#  /  Kelly Gallagher 95#
E1) Kristen 10:36
E2) Melissa Hatfield 9:35
E3) Nate Dogg 21:14

Friday, August 9, 2013

Med Ball GHD's, Power Snatch, Burpees,

Warm up:  Down & Backs


Barbell:  Strict Press
Warm up 5,4,3,2
-then 3 attempts to find 1 RM
-then max reps @ 80% of 1 RM
___________________________________________________________________

Foundations
10 RFT:
7 Burpees
50 Fast Single Unders

Conditioning
21 Med Ball GHD's 20/14
15 Power Snatch 115/75
9 Bar Facing Burpees
9 Bar Facing Burpees
15 Power Snatch 115/75
21 Med Ball GHD's 20/14

Competition  
10 OHS 155/115
10 Box jump overs 24/20"
10 Thrusters 135/95
10 Power Cleans 205/135
10 Toes to bar
10 Burpee muscle-ups

*Repeat in reverse starting w/ T2B.  Use one barbell and load & unload accordingly.
____________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Power Clean: 
Dallas Hindman 185#
Aubrey Baker 105#
Stuart Grimsley 200#
Denise Wiggington 100#
Stephanie Richardson 145#
Bryon Waits 205#
John Watson 215#
Brett M 245#
Patty Thompson 125#
Mandi Jackson 115#
Drew Williams 225#
Trisha Meaney 130#

Best Results for Yesterday's WOD  
Barbell:  Ryan, Brett, Brian - 245#  /  Stephanie Richardson 145#
Foundations:  Mandi Jackson 15:07
Conditioning:  Dallas Hindman 45 burpees  /  Trisha Meaney 32 burpees
Competition:  Patty Thompson 19:33  /  Brian B 16:33
_______________________________________________

Weekly  Challenge 
Max Effort 1000 meter row
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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

Thursday, August 8, 2013

Run, Front Squats, Burpees

Warm up:  Down & Backs, 20 Wall Squats, 20 Push-ups, 20 Tire Jumps


Barbell:  Power Clean
Warm up 5-4-3-2
-then
3 attempts to find 1 RM
-then
Max reps in 3 minutes @ 80% of 1 RM

___________________________________________________________________

Foundations
Run 800 meters
50 Burpees
Run 800 meters
50 Sit-ups

Conditioning
18 minute clock:
Run 1 mile
50 Front Squats 115/75#
Max reps Burpees in remaining time
*Score = total Burpees

Competition  
100 Double-unders
60 Deficit hand release push-ups, 45# plates
30 K2E
15 Deads 345/205#
100 Double-unders 
_____________________________________________________

Yesterday's PR's & Noteworthy Efforts
Back Squat: 
Mandi Jackson - 155#
Toan - 435#
Ian Warner - 225#
Bryon Waits 255#

Best Results for Yesterday's WOD  
Barbell: Toan 435#  /  Mandi Jackson 155#
E1) Daniel Smith 11:43  /  Kristen 17:42
E2) Patty Thompson 201 reps  /  Mark Caldwell 148 reps  
E3) Nate Dogg 12:45
_______________________________________________

Weekly  Challenge 
Max Effort 1000 meter row
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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

Wednesday, August 7, 2013

Double Tabata - Deadlifts, HR Push-ups

Warm up:  Weekly Challenge -  Max Effort 1000 meter row

Skill:  Spend 5 minutes working on Double or Triple-unders


Barbell: 
Back Squat - Warm up sets of 5,4,3,2
-then
3 attempts to find 1 Rep Max
-then
Max reps @ 70% of 1 RM above

*Post results:  ex. 185# / 10 reps
___________________________________________________________________

Foundations
3 RFT:
500m Row
12 Deadlifts (135/95#)
21 Box Jumps (24/20")

Conditioning- "Deidre"
Double Tabata - 8 minutes
Deadlift 135/95#
Hand Release Push-ups

*score is total # of reps

Competition
21-15-9
Burpee CTB pull-ups 

Weighted GHD sit ups (20/14# ball)
* 40' HSW between rounds

_____________________________________________________

Yesterday's PR's & Noteworthy Efforts
Bryon Waits - Snatch 135#  /  Bench Press 235#
Dainelle Herl - Muscle & Power Snatch 80#
Mark Caldwell - Power Snatch 165#

Best Results for Yesterday's WOD  
Barbell:  Nate Dogg 175#  /  Stephanie Richardson 95#
E1) Melissa Hatfield 16:33
E2) Brett M 11:45  /  Stephanie Richardson 18:43
E3) Brian B 120 reps  /  Mallory Kucko 76
_______________________________________________

Weekly  Challenge 
Max Effort 1000 meter row
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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

Tuesday, August 6, 2013

Squat Cleans, Double-unders

Skill:  Jumping Bar Muscle-up

Barbell:
Muscle Snatch 3-3-3
Power Snatch 2-2-2
Snatch 1-1-1

*increase load each of the 9 sets
___________________________________________________________________

Foundations
5 RFT:
30 Lunges
15 Overhead Squats 75/45#
30 Sit-ups

Conditioning
For time:
50 Double-unders
25 Thrusters, 95/65
25 TTB
25 Box Jumps, 24/20
25 TTB
25 Thrusters, 95/65
50 Double-unders

Competition
Part 1 
7 minutes:
30 Wall Ball Shots 20/14#
-then AMRAP of:
2 HSPU
4 Box Jumps 30/24"
8 KBS 70/55

-rest 2 mins

Part 2
5 Rounds x 90 secs each:
15 Box Jumps 24/20"
-then AMRAP of:
Power Cleans 155/95#

*rest 90 seconds b/w rounds / score is total # of Power Cleans

Post results for Par 1 and Part 2 as follows:  ex. 58 + 25 = 83 reps

_____________________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - Hang Squat Clean & Jerk 235#
John Watson - Hang Squat Clean 225#  /  Clean & Jerk 215#
Corey Partridge - Power Clean 215#
Brian B - Squat Clean 245#

Best Results for Yesterday's WOD  
Barbell:  Nate Dogg 235# / Mallory Kucko & Trish Meaney 115#
E1) Melissa Hatfield 7:05 / Toan 10:25
E2) Bryon Waits 319 reps  /  Patty Thompson 230 reps
E3) Chance Parson 18:10
_______________________________________________

Weekly  Challenge 
Max Effort 1000 meter row
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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

Monday, August 5, 2013

Air Squats, Push Press, C2B

Burgerner Warm-up

Barbell:  Clean and Jerk Complex
EMOM for 4 minutes:  1 Power Clean + 1 Hang Squat Clean + 1 Jerk
___________________________________________________________________

Foundations
For time:
21-15-9
Burpees
Power Cleans 95/75#

Conditioning
AMRAP 20
30 Air Squats
20 Push-press 95/65#
10 Chest-to-Bar Pull-ups

Competition
5 RFT:
100 Double-unders
10 T2B/C2B combo
_________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WO

_______________________________________________

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

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

Saturday, August 3, 2013

Thrusters, Pull-ups, Box Jumps, Run




"31 Heroes" WOD

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters 95/65#
6 Pull-ups
11 Box Jumps 24/20″
Run 400 meters
Scaled option:  Grab a Partner – Partner #1 will perform the work listed above. Partner #2 will run 400 meters. Once Partner #2 returns from the run, Partner #1 begins their 400m run, while Partner #2 continues work wherever #1 left off.
*Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
_________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD  
Barbell:  Nate Dogg 155x3
E1) Dallas Hindman 19:30  /  Kathy Faria 21:34
E2) Mandi 9:45
E3) Nate Dogg 1 Rd + 24reps

_______________________________________________

Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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

Friday, August 2, 2013

Deadlifts, Wall Balls

Burgerner Warm-up

Barbell:  Hang Snatch 3-3-3-3-3
___________________________________________________________________

Foundations
3 RFT
Row 500 meters
30 Box Jumps 24/20"
Run 200 meters
15 Burpees

Conditioning
For time:
18-15-12-9-6-3
Deadlift 225/135#
Wall Ball 20/14#


Competition
30 min AMRAP
10 Deadlifts 275/155
20 Chest to Bar Pull ups
30 Power Cleans 185/95
40 Pull ups
50 Snatches 95/65
60 Toes to bar
_________________________________________

Yesterday's PR's & Noteworthy Efforts
Allyson Perry - Consecutive Single-unders 60
Amanda - Clean & Jerk 65#

Best Results for Yesterday's WO
E1) Jon Watson 11:29  /  Melissa Hatfield 10:38
E2) Bryon Waits 18:05
E3) Nate Dogg 8 Rds + 6  /  Stephanie Richardson 11 Rds + 6
_______________________________________________

Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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

Thursday, August 1, 2013

Run, Hang Squat Cleans, T2B




Weekly Challenge:  2 minute cap:  Row 500 meters, then max reps burpees
Do this as a part of your warm-up.

Burgerner Warm-up:  PVC, barbell, then 1 more increase

Skill:  Jumping Bar Muscle-up

___________________________________________________________________

Foundations
21-15-9
Hanging Knee Raises
Shoulder-to-Overhead 95/75#
Run 400m between rounds

Conditioning
5 RFT:
Run 200
10 Hang Squat Cleans 135/95#
10 Toes-to-Bar

Competition
On the minute for as long as possible:
3 Power Cleans 155/95
3 Front Squats
3 Jerks

_________________________________________

Yesterday's PR's & Noteworthy Efforts
Bakc Squat:
Curtis Hackler - 295#
John Watson - 285#
Corey Partridge - 255#
Dainelle Herl - 155#
Mark Caldwell - 265#
Brett M - 270#
Zach Cramer - 275#

Best Results for Yesterday's WO
Barbell: Paul Richardson 335#  /  Mallory Kucho, Melissa Hatfield 165#
E1) Chance Parsons 2:56  /  Julie 9:50
E2) Brett M 13:24
E3) Brett M 18:50
_______________________________________________

Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

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