Monday, September 30, 2013

Row, Thrusters, Pull-ups


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_________________________________________________________________________________

                            Ready for a challenge?!?!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville
_________________________________________________________________________________


WOD


Warm-up 
Down & Backs
5 mins - Work on Double-unders, Kipping Pull-ups, Hand Stand Walks or Holds

Barbell 
1. Snatch Complex
6 sets:  Power Snatch + Squat Snatch + OHS (increase each set)

2.  Clean and Jerk
3 sets:  Squat Clean + Pause Squat (hold the bottom position for 3 full seconds) + Jerk
_________________________________________________________________________________

Foundations
6 RFT:
Run 200 meters
15 Burpees


Conditioning - "Jackie"
Row 1000m
50 Thrusters 45/35#
30 Pull-ups




Competition 
For Time:
10-8-6-4-2 Squat Snatches 115/80
50 Double unders after every set of snatches___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Barbell:
Foundations: 
Conditioning:
Competition:

___________________________________________________________________________

Weekly  Challenge 
Max unbroken pull ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 



Saturday, September 28, 2013

Deads, Wall Ball, HPS, KBS, F Squats, Box Jumps, Push ups, Pull ups, Back Squats, Burpees


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_________________________________________________________________________________

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_________________________________________________________________________________

*Pathfinder run has been postponed...meet at the gym!

WOD
For time:
10 Deadlifts 135/95 (scaled 115/75)
20 Wall Ball Shots 20/14# (scaled 14/10#)
10 Hang Power Cleans 135/95 (scaled 115/75)
20 Kettle Bell Swings 55/35# (scaled 35/30)
10 Front Squats 135/95 (scaled 115/75)
20 Box Jumps 24/20" (scaled 20/18")
10 Push-ups
20 Pull-ups
10 Back Squats 135/95 (scaled 115/75)
20 Burpees

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
Barbell: Nate Dogg 185# x 20 reps 
Foundations:  Dallas 9:00  /  Patty 9:28
Conditioning:  Grant Warden 16:48  /  Trisha 18:29
Competition:  Brett M 19:02  /  Mandi 20:20

___________________________________________________________________________

Weekly  Challenge 
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#

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


Friday, September 27, 2013

Row


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_________________________________________________________________________________

                            Ready for a challenge?!?!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville
_________________________________________________________________________________


WOD


Warm-up 
Down & Backs
5 mins - Work on Double-unders, Kipping Pull-ups, Hand Stand Walks or Holds

Barbell 
Front Squat - 20 Rep Max

_________________________________________________________________________________

Foundations
250 Fast Singles
30 Push Press 75/45
50 Burpees
250 Fast Singles


Conditioning
For time:
Row - 3 x 1000m
3 minute mandatory rest

-then

Not for time:
3 Sets of:
30 Reverse Hypers or 45 Hip Extensions
20 GHDSU
10 TTB


Competition 
5RFT:
10 One-arm DB Snatch 100/50# (5 right/5 left)
10 Box Jump Overs 30/24"

-then

Not for time:
3 Sets of:
30 Reverse Hypers or 45 Hip Extensions
20 GHDSU
10 Strict TTB
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Barbell:
Foundations: 
Conditioning:
Competition:

___________________________________________________________________________

Weekly  Challenge 
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#

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



Thursday, September 26, 2013

HSPU, KBS, Run



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________________________________________________________________________________



WOD


Warm-up 
Down & Backs
5 mins - Work on Double-unders, Kipping Pull-ups, Hand Stand Walks or Holds

Barbell - Clean Complex

3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar / Increase load each set

Demo Video
_________________________________________________________________________________

Foundations
21-15-9
Deadlift 155/115
Kettle Bell Swings 35/30
*Cash Out - Row 1000 meters


Conditioning
AMRAP 15:
6 HSPU
12 KBS, 70/55
200m Run

Competition 
2 RFT:
12 OHS 135/95
12 Burpees
9 Power Snatches 135/95
9 Burpee Box Jumps 24/20"
6 Squat Snatches 135/95
6 Burpee C2B
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Ryan Meyer - "Grace" 2:28
Mandi Jackson - 1 RM Thruster 115#

Best Results for Yesterday's WOD  
Barbell: Toan 215#  /  Mandi Jackson 115#
Foundations:  Michael Fooshe 18:19  /  Kathy Faria 19:19
Conditioning: Bryon Waits 7:45  /  Patty Thompson 14:40
Competition: Alivia Koons 72 reps  /  Ryan Meyer 56 reps

___________________________________________________________________________

Weekly  Challenge 
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#

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

Wednesday, September 25, 2013

Pull-ups, Push-ups

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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD


Warm-up 
Down & Backs
5 mins - Work on Double-unders, Kipping Pull-ups, Hand Stand Walks or Holds

Barbell
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#
_________________________________________________________________________________

Foundations 
1-2-3-4-5-6-7-8-9-10
Atomic Sit-ups 25/15#
Burpees
Run 200 meters b/w rounds


Conditioning
For time:
100 Pull-ups
* Do 10 Hand Release Push-ups each time you drop off the bar


Competition 
AMRAP 15 minutes
100 T2B/Pull-up combination
* 5 Deads 245/155# each time you drop

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Barbell:
Foundations:  
Conditioning: 
Competition: 

___________________________________________________________________________

Weekly  Challenge 
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#

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

Tuesday, September 24, 2013

Run, Power Cleans, Front Squats, Push Jerks

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

__________________________________________________________________________________
WOD


Warm-up 
5 minutes - Down & Backs
5 minutes - Work on Double-unders or Kipping Pull-ups
3 minutes - Burgerner Warm-up

Barbell - Snatch Complex (2 minute breakdown w/ pvc pipe)

EMOM 9 minutes - Power Snatch + Hang Squat Snatch + Snatch Balance

Note:  Stay light and work on technique

_________________________________________________________________________________

Foundations 
20 minute cap
One mile run for time
-rest as needed, then
30 Clean & Jerks for time


Conditioning
One mile run (note your time)
-rest 3 minutes, then
7 RFT:
7 Power Clean 135/95
7 Front Squat 135/95
7 Push Jerk 135/95


Competition 
EMOM 12
3 Back Squat 225/135#
3 Box Jumps 40/28"
-then
Run 1 mile for time

Score = number of times the EMOM was completed

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
Barbell: C&J - Nate Dogg 205# / Lynn-Holly 100# // Snatch - Brett M 155#  /  Patty Thompson 75#
Foundations:  Mandi Jackson 9:39 / Jon Wilenega 11:35 
Conditioning:  Paul Richardson 372 meters
Competition:  Nate Dogg 8 HSPU

___________________________________________________________________________

Weekly  Challenge 
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#

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

Monday, September 23, 2013

Double-unders, Snatches, Toes to Bar, Row

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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD


Warm-up 
Down & Backs

Barbell 
Clean & Jerk - 5x1 @ 90% of 1 RM
-then
Snatch - 5x1 @ 80% of 1 RM

_________________________________________________________________________________

Foundations 
For time
40-30-20-10
Sit ups
Push-ups
*100 single unders b/w rounds


Conditioning
8 minutes time cap
50 Double-unders (scaled 100 singles)
-then
3 Rounds
7 Power Snatches 135/95# (scaled 95/65#)
11 Toes to Bar (scaled knee-ups)
-then with remaining time
Row for max meters

*Score =  total meters rowed


Competition 
12 min time cap:
3 Rounds
6 OHS, 155/105
9 Lateral Barbell Burpees
12 TTB
-then
Max strict HSPU

*Score = total HSPU

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
Barbell:
Foundations:
Conditioning:
Competition: 

___________________________________________________________________________

Weekly  Challenge 
With a 6 minute time cap:
5 minutes to establish a 1 RM thruster
-then
1 minute max reps thrusters - 95/65#

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

Saturday, September 21, 2013

Row, Burpees, Box Jumps, Run

***Yoga 10:15am this morning with Lindsey Morgan***

__________________________________________________________________________________
WOD



Small
MarcSmallHero_th.jpg

3 RFT:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

*Scale by doing this with a partner / 45 minute time cap


U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA
Barbell:
Foundations:
Conditioning:
Competition:

___________________________________________________________________________

Weekly  Challenge 
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

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

Friday, September 20, 2013

Thrusters, Sit-ups, Run

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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD


Warm-up 
Down & Backs
Max Double unders in 2 minutes - rest 1 minute - Max Double unders in 2 minutes  

Barbell 
Front Squat 3-3-3-3-3 (increase each set; pause 3 seconds at the bottom of each squat)

_________________________________________________________________________________

Foundations 
Row 500 meters
30 Tire Jumps
Run 400 meters
30 Burpees
100 Fast Single-unders
30 GHD Hip Extensions


Conditioning
50-40-30-20-10
Thrusters 45/30# bar
Sit-ups
Run 200 meters b/w rounds


Competition 
AMRAP 15


150 Double-unders
50 Front Rack Lunges 135/95
30 C2B Pull-ups


___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
Barbell: Stephanie Richardson 145/90#
Foundations: Sara Barnes 13:34  /  Jeremy Barnes 13:40
Conditioning: Patty Thompson 4 Rds + 2  /  Nathan Berg 5 Rds + 27
Competition: N/A

___________________________________________________________________________

Weekly  Challenge 
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

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

Thursday, September 19, 2013

C & Jerk, Sit-ups, Double-unders, Run

Ready for a challenge?!?!
Sign up today for the Benchmark Brawl!
Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD


Warm-up - Down & Backs, Tabata Burpees (score = round w/ fewest reps) 

Barbell

EMOM 5 minutes - Power Clean + Push Jerk + Split Jerk (increase each set)
- 1 minutes transition
EMOM 5 minutes - Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance (increase each set)

_________________________________________________________________________________

Foundations 
3 RFT
Row 750 meters
30 Jumping Pull-ups



Conditioning
AMRAP 20
7 Power Clean & Jerk 135/95#
15 Sit-ups
21 Double-unders
Run 400m


Competition 
10-9-8-7-6-5-4-3-2-1
Front Squat 185/135 (from the floor)
Box Jump 30/24"

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Heather - Deadlift 145#
Brett M - Snatch Grip Deadlift 285#

Best Results for Yesterday's WOD  
Barbell:  Stephanie Richardson 235#  /  Brian B 365#
Foundations: Kristen Crane 11:44
Conditioning: Patty Thompson 8:25
Competition: Ryan Meyer 64 reps


___________________________________________________________________________

Weekly  Challenge 
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

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

Wednesday, September 18, 2013

Deadlifts, GHDSU, Double-unders

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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Weekly Challenge
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

Barbell
Snatch Grip Deadlift 1-1-1-1-1
-then
20 rep max, unbroken TnG Squat Snatches

__________________________________________________________________

Foundations 
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20"
Kettle Bell Swings 35/30#
Burpees


Conditioning
3 RFT
10 Deads 245/135#
30 GHD Sit-ups
50 Double-unders


Competition
10 minute ascending ladder of (1 of each, 2 of each, 3 of each, etc)
Back Squat 225/135#
Bar Muscle-up

* Score = total reps

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Foundations: 
Conditioning: 
Competition: 


___________________________________________________________________________

Weekly  Challenge 
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

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


Tuesday, September 17, 2013

Run, Squats

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

__________________________________________________________________________________
WOD


Foundations 

3 RFT:
30 Lunges
15 Tire Jumps
5 Burpees


Conditioning

5 RFT:
Run 400m
50 Air Squats (every 5th squat, do a burpee instead)


Competition
"The New England Patriots Conditioning Test"
10 x 50 yards - :30 rest between sprints  - goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards - :30 rest between sprints - goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards - :30 rest between sprints - goal is all under 7 seconds.

The Pats Conditioning Test varies by position.  
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB's.  
A passing score is completing all 30 sprints under 7 seconds. 
Post the number or sprints that you completed under 7 seconds.   ___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  

Barbell
Snatch - Daniel Smith 170#  /  Patty Thompson 85#
Clean & Jerk - Nate Dogg & Daniel Smith 225#  /  Patty Thompson 105#
Foundations:  Rahul Nayar 20:00  /  Kristen Crane 13:47
Conditioning:  Ryan Meyer 8:55  /  Patty Thompson 11:50
Competition:  Nate Dogg 30:37


___________________________________________________________________________

Weekly  Challenge 
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

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


Monday, September 16, 2013

Run, KBS, Pull-ups

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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD

Barbell

1. Power Snatch  2-2-2

2.  Power Clean and Jerk  2-2-2
_________________________________________________________________________________

Foundations 
5 RFT:
8 Push ups
10 Med Ball Cleans
12 Sit ups
Run 200 meters 


Conditioning  - "Helen"
3 RFT:
400m Run
21 KBS
12 Pull ups

Competition
7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20/20″ (touch on top)
7 Hang Power Cleans 175/120#
-rest 90 seconds
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Barbell:
Foundations:
Conditioning:
Competition:


___________________________________________________________________________

Weekly  Challenge 
Hand Stand Hold for time
or
Single Arm Hand Stand Hold for time

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


Saturday, September 14, 2013

Hero WOD - "The Don"

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

__________________________________________________________________________________
WOD

"The Don"
For time:
66 Deadlifts, 110/75#
66 Box jump, 24/20"
66 Kettlebell swings 55/35#
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/30
66 Wall ball shots, 20/14#
66 Burpees
66 Double-unders

*Scale this workout by doing it with a partner or cutting the reps in half.


DonMarler_th.jpg

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Alivia - 1 Muscle Up

Best Results for Yesterday's WO
Barbell:  Rachel Shearer 105#  /  225#
Foundations:  N/A
Conditioning:  Aubrey Baker 126 reps  /  Aaron Kuntz 142 reps
Competition:  Brett M 192 reps

Weekly Challenge Results:
W - Denise Wigginton 82 reps @ 30#  /  Melissa Hatfield 98 reps @ 35#
M - Jacob Herl 40 reps @ 35#  /  Dallas 60 reps @ 55#  /  Nate Dogg 60 reps @ 70#

___________________________________________________________________________

Weekly  Challenge 
Max Unbroken Kettle Bell Swings 
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#

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


Friday, September 13, 2013

T2B, Burpees, Pull-ups, KBS, Box Jumps

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__________________________________________________________________________________
WOD

Barbell

Back Squat 5-5-5-5-5 at 70% of 1 RM (pause 3 seconds at the bottom of each squat)



_________________________________________________________________________________

Foundations 
100 Fast Singles - 10 Air Squats
90 Fast Singles - 20 Air Squats
80 Fast Singles - 30 Air Squats
70 Fast Singles - 40 Air Squats
60 Fast Singles - 50 Air Squats



Conditioning  
5 x 3 minute AMRAPs
Each round begins w/ a 250m row.
Round 1 - T2B
Round 2 - Burpees
Round 3 - Pull-ups
Round 4 - KBS 55/35#
Round 5 - Box Jumps 24/20"

-Rest 1 minute b/w rounds

-Score = total reps


Competition
1.  AMRAP 5
10 Box Jumps 24/20
10 GHDSU
10 OHS 95/65

Rest 5 minutes

2.  AMRAP 5
10 TTB
10 Ring Dips
10 KBS 53/35

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD  

Barbell: Nate Dogg 175#  /  Stephanie Richardson 100#
Foundations: Kelly Gallagher 14:40
Conditioning: Aubrey Baker 14:29
Competition: Nate Dogg 13:03

Weekly Challenge Results:

W - Denise Wigginton 82 reps @ 30#  /  Melissa Hatfield 98 reps @ 35#
M - Jacob Herl 40 reps @ 35#  /  Dallas 60 reps @ 55#  /  Nate Dogg 60 reps @ 70#

___________________________________________________________________________

Weekly  Challenge 
Max Unbroken Kettle Bell Swings 
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#

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


Thursday, September 12, 2013

Pull-ups, Pistols, Push-ups

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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

Barbell

10 x 1, Squat Snatch OTM - start at 70% and work up.  If you miss, go down by at least 10# on the next attempt and hit that weight twice before moving up again.  

_________________________________________________________________________________

Foundations 
10 RFT
Run 200 meters
10 Push-ups


Conditioning
For time:

10-9-8-7-6-5-4-3-2-1
Pull-ups
Pistols
Cash out:  100 Deficit Hand Release Push-ups, 4"/2"


Competition
12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle-Ups


___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD  

Barbell:  tba
Foundations: Ryan Meyer 14 Rds + 15 reps  /  Amanda 10 Rds + 5 reps
Conditioning: Curtis Hackler 12:37  /  Trisha Meaney 16:20
Competition:  Brett M 16:20

Weekly Challenge Results:

W - Denise Wigginton 82 reps @ 30#  /  Melissa Hatfield 98 reps @ 35#
M - Jacob Herl 40 reps @ 35#  /  Dallas 60 reps @ 55#  /  Nate Dogg 60 reps @ 70#

___________________________________________________________________________

Weekly  Challenge 
Max Unbroken Kettle Bell Swings 
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#

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


Wednesday, September 11, 2013

Box Jumps, Front Squats, Burpees

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Benchmark Brawl presented by CrossFit Bartlesville

__________________________________________________________________________________
WOD


Weekly Challenge
Max Unbroken Kettle Bell Swings (no pausing or stopping anywhere)
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#
_________________________________________________________________________________

Foundations 
AMRAP 20 minutes:
5 Front Squats 95/65
10 Push-ups
15 Kettle Bell Swings 30/25#


Conditioning
3 RFT:
21 Box Jumps 24/20
15 Front Squats 135/95#
9 Burpees


Competition
5 rounds for total time of:
50 Double-Unders
10 Strict HSPU
5 Power Cleans 185/120#
-rest  60 seconds

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Jacob Herl - Deadlift 400#

Best Results for Yesterday's WOD  
Barbell:  Nate Dogg 135#  /  Stephanie Richardson 80#
Foundations:  Dallas 15:20  /  Patty Thompson 13:38
Conditioning:  Mark Caldwell 22:52  /  Patty Thompson 16:48
Competition:  Daniel Smith 14:15 

Weekly Challenge Results:
W - TBA
M - TBA


___________________________________________________________________________

Weekly  Challenge 
Max Unbroken Kettle Bell Swings 
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#

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


Tuesday, September 10, 2013

Deadlift, Burpees

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

__________________________________________________________________________________
WOD


Barbell 
20 RM thrusters, no pausing/stopping anywhere

_________________________________________________________________________________

Foundations 
100 Air Squats
50 Push-ups
90 Sit-ups
40 KB Swings 35/30#
80 Lunges
30 Burpees


Conditioning
21-15-9-9-15-21
Deadlift, 185/135
Burpees
Cash out: 50 GHD Sit-ups


Competition 
10 RFT:
30 unbroken Double Unders.  Rest as little time between sets as possible.
Cash out: 100 deficit hand release push-ups, 4" deficit (feet cannot leave the floor at any point)
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - Snatch 205#  /  3 consecutive Muscle-ups
Daniel Smith - 3 RM Hang Squat Snatch 160#
Smitty - Sntach 175#

Best Results for Yesterday's WOD  
Barbell:  Nate Dogg 205#  /  Trisha Meaney 90#
E1:  Zach 6:43  /  Mandi Jackson 5:58
E2:  Bryon Waits 6:45  /  Melissa Hatfiel 9:58
E3:  Brett M  98 reps

Weekly Challenge Results:
W - TBA
M - TBA
___________________________________________________________________________

Weekly  Challenge 
Max Unbroken Kettle Bell Swings 
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#

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


Monday, September 9, 2013

Push Jerk, Box Jumps

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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



Barbell
A. Snatch 1-1-1-1-1 @ 90% of 1 RM
B. Clean & Jerk Complex:  3 sets of  Power Clean + 2 Front Squats + Jerk (work on technique vs. getting heavy)


_________________________________________________________________________________

Foundations 
5 RFT:
100 Fast Singles
20 Sit-ups


Conditioning
21-15-9
Push Jerk 135/95#
Box Jumps 30/24"


Competition 
AMRAP 20
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/145#
Muscle up
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Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
Barbell: TBA
E1: TBA
E2: TBA
E3: TBA


Weekly Challenge Results:
W - TBA
M - TBA
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Weekly  Challenge 
Max Unbroken Kettle Bell Swings 
Foundations - 30/35#
Conditioning - 35/55#
Competition - 55/70#

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


Saturday, September 7, 2013

Air Squats, Power Cleans, Pull-ups, Run

*** Join us at 10am for Yoga with Lindsey Morgan.
___________________________________________________________________________

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 - "Hotshots 19"

6 Rounds For Time (45 minute cap):
30 Squats
19 Power cleans, 135/95#
7 Strict Pull-ups
Run 400 meters

* Scale this workout by doing it with a partner.

Hotshots19_th.jpg


Live stream of the "Hotshots 19" memorial workout event from Prescott, AZ, begins at 1:00 p.m. PT, Saturday.

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Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
Barbell:  Daniel Smith 250#  /  Patty Thompson, Trisha Meaney, Mandi Jackson 95#
E1:  Lindsay Morgan 18:08
E2:  Patty Thompson 88 reps
E3:  Brett M 100 pull-ups


Weekly Challenge Results:
W - Mallory Kucko 22
M - Ryan Meyer 34
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Weekly  Challenge 
1 minute clock:  Max Thrusters 95/65# 

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


Friday, September 6, 2013

Run, GHDSU, T2B, Lunges, Wall Climbs



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 - 20 rep max



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Foundations 
Run 800 meters
400 meter Overhead Carry 25/15# plate
50 Sit-ups
200 meter Walking Lunge
50 Superman's


Conditioning
AMRAP 20
400 meter Run (1 rep)
50 GHD Sit ups
400 meter Run with 25/15# plate (1 rep)
25 T2B
200 meter Walking Lunge (1 rep)
10 Wall-Climbs


Competition 
12 minute clock:
100 yard Hand Stand Walk
Max Reps Pull-ups
*Score = total pull-ups

-then, not for time

Core work:
3 Rounds
30 Back Extensions
20 GHDSU
10 Strict TTB
-rest 90 seconds

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Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
Barbell: Stephanie Richardson 75#  /  Daniel Smith 155#
E1: Jacky Manning 17:15  /  Trisha Meaney 15:35
E2: Aubrey Baker 19:04  /  Dallas Hindman 19:55
E3: Brian B 27:20


Weekly Challenge Results:
W - Mallory Kucko 22
M - Ryan Meyer 34
_______________________________________________

Weekly  Challenge 
1 minute clock:  Max Thrusters 95/65# 

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


Thursday, September 5, 2013

KBS, Run, Burpee Box Jumps, KBS



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

5 sets of:  Power Snatch + Hang Squat Snatch + Squat Snatch + OHS (pick a weight you can do with no misses)


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Foundations 
3 RFT:
500m Row
12 Burpees
24 Box Jumps 24/20"


Conditioning
For Time:
50 KBS 55/35#
Run 1600 meters
50 Burpee Box Jumps 24/20"
50 KBS 55/35#


Competition 
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight

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Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
Barbell: Ryan Meyer 34  /  Patty Thompson 21
E1: Ian Warner 16:35  /  Kristen Crane 16:22
E2: Ryan Meyer 14:26  /  Trisha Meaney 40:30
E3: Brett M 12:25  /  Mallory Kucko 26:09


Weekly Challenge Results:
W - Mallory Kucko 22
M - Ryan Meyer 34
_______________________________________________

Weekly  Challenge 
1 minute clock:  Max Thrusters 95/65# 

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


Wednesday, September 4, 2013

Row, Deads, Pull ups, Wall Ball Shots, Cleans



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



Weekly Challenge:  1 minute clock - Max Thrusters 95/65#


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Foundations 
For time:

Run 800 meters
25 Deadlifts 155/95
50 Jumping Pull-ups
25 Wall Ball 20/14#
25 Hang Squat Cleans 95/65#


Conditioning
For time:
1000 meter Row
25 Deadlifts 225/155#
50 Pull ups
25 Wall Ball 20/14#
25 Hang Squat Clean 135/95#


Competition 
3 RFT:
10 C2B
10 Front Squats 165/115
40' Handstand Walk (3 burpee penalty each fall)
Cash out - 100 Double-unders

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Yesterday's PR's & Noteworthy Efforts
Corey Partridge - Power Clean 245#
Brett M - Split Jerk 250#



Best Results for Yesterday's WOD  
Barbell:  Kelli Kelley 120#  /  Nate Dogg & Brett M 225#
E1: Mandi Jackson 7:27  /  Ian Warner 8:31
E2: Ryan Meyer 21:?
E3: Nate Dogg 11:35


Weekly Challenge Results:
W - 
M - Nate Dogg 31
_______________________________________________

Weekly  Challenge 
1 minute clock:  Max Thrusters 95/65#



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


Tuesday, September 3, 2013

OH Lunges, Hip Extentions, Squat Clean Thrusters



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

Tabata:  Push-ups

Barbell:  Clean and Jerk Complex 1-1-1-1-1
Power Clean + 2 Front Squats + Jerk (Push or Split)


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Foundations 
3 RFT:
100 Fast Single-unders
10 Burpee Box Jumps
5 Squat Clean Thrusters 75/45#


Conditioning
For time:
3 Rounds
50 OH Lunges 45/25# plate
30 GHD Hip Extensions
15 Squat Clean Thrusters 95/65#
*Cash out - Row 1000 meters


Competition 
50 Snatches 135/95#
5 Burpees on the top of each Minute (Start with Burpees)
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Yesterday's PR's & Noteworthy Efforts:
-TBA



Weekly Challenge Results:
-TBA


Best Results for Yesterday's WOD  
-TBA

_______________________________________________

Weekly  Challenge 
1 minute clock:  Max Thrusters 95/65#



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