Thursday, October 31, 2013

Clean & Jerks

* Super Games 2 - This Saturday 9am.  Olympic Lifting and Yoga classes are cancelled.
______________________________________________________________________

* Nutrition Challenge:  Day 11 of 30
_____________________________

WOD 

Barbell:  
Front Squat 1-1-1-1-1
-then max reps at 80% of 1 RM
-rest 60 seconds
-then max reps at 70% of 1 RM
-rest 60 seconds
-then max reps at 60% of 1 RM


_________________________________________________________________________________

Foundations
For time:
100 Fast Singles
40 Box Jumps or Step-ups, 20/24"
30 Knee-ups
20 Hand Release Push-ups
10 Deadlifts 135/95#


Conditioning - "Grace"
For time:
30 Clean & Jerks, 135/95#


Competition 
4 rounds for total working time:
Row 500m
12 HSPU
12 C2B Pullups
Rest 1:1

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 100#
Michael Fooshe - Box Jump 47.5"
Toan - Box Jump 36'


Best Results for Yesterday's WOD  
Foundations:  Michael Fooshe 11:32  /  Aubrey Baker 12:32
Conditioning:  Grant Worden 77 reps  /  Mandi Jackson 70 reps
Competition:  Daniel Smith 14:22
Barbell:  Grant Worden 215#  /  Mallory K 125#
Weekly Challenge Results to date:  Michael Fooshe 47.5"  /  Stephanie Richardson 41"

______________________________________________________________________________

Weekly  Challenge 
3 minute Clock:  Find your 1 RM box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, October 30, 2013

Power Cleans, Run

* Super Games 2 - This Saturday 9am.  Olympic Lifting and Yoga classes are cancelled.
______________________________________________________________________

* Nutrition Challenge:  Day 10 of 30
_____________________________

WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds


Weekly Challenge:  3 Minutes to find 1 rep max box jump


Barbell:   EMOM 9 minutes - 1 Power Clean + 1 Front Squat + 2 Push Jerks @ 80% of 1RM Clean & Jerk

_________________________________________________________________________________

Foundations
For time:
Row 500 meters
-then
21-15-9
Thrusters 65/45#
Burpees
-then
Row 500 meters


Conditioning 
AMRAP 12
Max Unbroken Power Cleans, 115/85#
Run 200 meters

* Score = total Power Cleans


Competition 
3 RFT:
100 Double-unders
21 Lateral Burpees (over barbell)
7 Power Snatches 135/95#


___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - Power Snatch 190#
Jacob Herl - Bench Press 240#


Best Results for Yesterday's WOD  
Foundations:  Dallas H 10:00  /  Sarah H 11:20
Conditioning:  Curt Hackler 265 reps  /  Dainelle Herl 310 reps
Competition:   Mark Caldwell 7 rounds  /  Patty Thompson 6 Rds + 15 wall balls
Barbell:  Date Dogg 190#  /  Kelli Kelley & Stephanie Richardson 85#
Weekly Challenge Results to date:  
______________________________________________________________________________

Weekly  Challenge 
3 minute Clock:  Find your 1 RM box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, October 29, 2013

Box Jump, KBS

Congratulations to our athletes that participated in the Battle Over Redlands this weekend!

Patty Thompson - 3rd Place/Women 40-49
Stuart Grimsley - 4th Place/50+
Trisha Meaney - 11th Place/Women RX
Mandi Jackson - 13th Place/Women Scaled

____________________________

* Nutrition Challenge:  Day 9 of 30
____________________________

WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds

90 seconds:  Max burpees 


Barbell:  Snatch Complex
EMOM 9 - 1 Power Snatch + 1 Snatch + 1 Snatch balance (increase each set)

_________________________________________________________________________________

Foundations 
15 minute time cap:
Run 400 meters
40 Air Squats
Run 400 meters
40 Sit ups
Run 400 meters
40 Burpees

*Score =  total # of reps; earch run is worth 1 rep


Conditioning 
AMRAP 20
50-40-30-20-10
Box jump, 24/20"
Kettlebell swings, 55/35#


Competition 
AMRAP 10
15 Wall Balls, 20/14
30 Double-unders
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Dainelle Herl - Clean & Jerk 100#
Amanda Slagle - "Small" 1:04:26
Rachel Shearer - Clean & Jerk 130#


Best Results for Yesterday's WOD  
Foundations: Brad Snefke 7:53  /  Melissa Hatfield 6:35
Conditioning: Grant Worden 37 reps  /  Mallory K 35 reps
Competition:   Nate Dogg 9:29 
Barbell: Drew  245#  /  Rachel Shearer 130#
Weekly Challenge Results to date:  
______________________________________________________________________________

Weekly  Challenge 
3 minute Clock:  Find your 1 RM box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, October 28, 2013

Thrusters, Burpees



Congratulations to our athletes that participated in the Battle Over Redlands this weekend!

Patty Thompson - 3rd Place/Women 40-49
Stuart Grimsley - 4th Place/50+
Trisha Meaney - 11th Place/Women RX
Mandi Jackson - 13th Place/Women Scaled

____________________________

* Nutrition Challenge:  Day 8 of 30
____________________________

WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds


Barbell:  Every minute for 9 mins - 1 Power Clean + 1 Squat Clean + 1 Jerk (increase each set)


_________________________________________________________________________________

Foundations 
3 RFT
30 Fast Single-unders
25 Kettle Bell Swings 35/30#
20 Lunges
15 Sit-ups


Conditioning 
Complete as many Thrusters as possible in 12 minutes:
Every minute, on the minute, perform 5 Burpees (start w/ burpees)
Score = number of Thrusters completed

Rx'd 135/95
Scaled 95/65


Competition 
5 RFT:
5 C&J, 155/105
10 C2B
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
-TBA
Foundations:
Conditioning: 
Competition:   
Barbell:
Weekly Challenge Results to date:  
______________________________________________________________________________

Weekly  Challenge 
3 minute Clock:  Find your 1 RM box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Saturday, October 26, 2013

Row, Snatch, Deads, Front Squats, STO, Double-Unders, KBS, Lunges, T2B, Burpees


Nate Dogg


____________________________

* Nutrition Challenge:  Day 6 of 30
____________________________

WOD

Part 1
Row 1500 meters for time 

Part 2
5 minutes to find 1 rep max Snatch (Power or Squat) 

Part 3
Complete as many rounds as possible in 11 minutes of the following:
7 Deadlifts
7 Front Squats
7 Shoulder to Overheads

Scaled: 95/65
Rx’d: 115/85 

Part 4
5 minute clock:
30 Double-Unders (90 singles)
25 Kettlebell Swings, 35/30#
20 Overhead Lunges, 45/25# plate
15 Toes to Bar (or knee raises)
Then, with the remaining time, perform as many Burpees as possible. 

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Tim Dunham - 1 Muscle up


Best Results for Yesterday's WOD  

Foundations:  Dallas 11:03  / Sarah Hernandez 12:53
Conditioning:  Aaron Kuntz 17:40
Competition:  Nate Dogg 8 Rds 38 reps  /  Mallory 8 Rds 24 reps 
Barbell:  Nate Dogg 235#  /  Jozalyn 155#
Weekly Challenge Results To Date:  Michael Fooshe 30  /  Lindsay Morgan 20
______________________________________________________________________________

Weekly  Challenge 
4 minute clock:   Run 800m, max hand release push-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Friday, October 25, 2013

Push Press, T2B, Run


____________________________

* Nutrition Challenge:  Day 5 of 30
____________________________

WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds


Barbell:  Back Squat - 20 rep max


_________________________________________________________________________________

Foundations 
For time:
30 Burpees
-then
3 Rounds of:
Run 400m
50 Air Squats


Conditioning
5 RFT
15 Push Presses 95/65
10 T2B
Run 400m  


Competition 
AMRAP 20
50 Double-unders
40' Handstand Walk

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA


Best Results for Yesterday's WOD  
-TBA
Foundations:
Conditioning: 
Competition:   
Barbell:
Weekly Challenge Results To Date:  Michael Fooshe 30  /  Mandi Jackson 18
______________________________________________________________________________

Weekly  Challenge 
4 minute clock:   Run 800m, max hand release push-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, October 24, 2013

Box Jumps, GHDSU, Burpees, Thrusters, Doubles

Nutrition Challenge Day 4 of 30
__________________________

WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds


Barbell:  
5 x 5 Squat Snatches, TnG, OTM at 60%
_________________________________________________________________________________

Foundations 
5 Rounds
1 min max Single Unders
rest :30
1 min max Lunges
rest :30
1 min max Burpees
rest :30

* Score = total reps for all 5 rounds


Conditioning
30 Box Jumps, 24/20"
-then
3 Rounds of:
21 GHDSU
15 Burpees
9 Thrusters, 95/65#
-then
30 Double-unders



Competition 
10 Rounds of:
10 Burpees
10 T2B
-then
75 Snatches, 75/45#

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Rachel Shearer - Squat Clean & Jerk 120#
Drew Williams - Squat Clean & Jerk 235#
Heather Williams - Deadlift 175#
Drew Williams - Deadlift 2 RM 355#
Corey Partridge - Deadlift 1 RM 415#
Mandi Jackson - Deadlift 2 RM 235#

Best Results for Tuesday's WOD  

Foundations:  Ian Warner 14:11  /  Dainelle Herl 16:44
Conditioning: Patty Thompson 18:54  /  Grant Worden 18:03
Competition: N/A
Barbell:  Nate Dogg 245#  /  Mallory K 125#


Best Results for Yesterday's WO
Foundations: Lindsay Morgan 13:54  /  Michael Fooshe 15:40
Conditioning:  Aaron Kutz 9:40
Competition:  Nate Dogg 129 reps 
Barbell: Daniel Smith 410# x 2  /  Mandi Jackson 235# x 2
Weekly Challenge Results To Date:  Michael Fooshe 30  /  Mandi Jackson 18
______________________________________________________________________________

Weekly  Challenge 
4 minute clock:   Run 800m, max hand release push-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, October 23, 2013

Deadlifts, HSPU


WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds

Weekly Challenge:  4 minute clock:   Run 800m, max hand release push-ups

Barbell:  Deadlift a 2-2-2-2-2

_________________________________________________________________________________

Foundations 
For time:
100 Jumping Jacks
30 Push-ups
Run 800m
30 Burpees
100 Single-unders
30 Clean & Jerk, 95/65#


Conditioning - "Diane"  (WOD Demo)
21-15-9
Deadlifts 225/155#
HSPU



Competition 
5 RFT:
15 Deads 155/115#
12 Hang Power Ceans 155/115#
9 Front Squats 155/115#

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Rachel Shearer - Squat Clean & Jerk 120#
Drew Williams - Squat Clean & Jerk 235#

Best Results for Yesterday's WOD  

Foundations:  Ian Warner 14:11  /  Dainelle Herl 16:44
Conditioning: Patty Thompson 18:54  /  Grant Worden 18:03
Competition: N/A
Barbell:  Nate Dogg 245#  /  Mallorty 125#
Weekly Challenge Results To Date:  TBA

______________________________________________________________________________

Weekly  Challenge 
4 minute clock:   Run 800m, max hand release push-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, October 22, 2013

Power Snatch, GH Raise, Double-unders

Alivia



WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds



Barbell:  Squat Clean & Jerk
On The Minute
65% of 1 RM, 70%, 75%, 80%, 85%, 90%, 95%.


_________________________________________________________________________________

Foundations 
For time:
Row 500 meters - 10 KB Swings, 35/30#
Row 400 meters - 20 KB Swings
Row 300 meters - 30 KB Swings
Row 200 meters - 40 KB Swings
Row 100 meters - 50 KB Swings 

Conditioning
10-9-8-7-6-5-4-3-2-1
Power Snatch, 115/75#
GH Raise
* 20 Double-unders b/w rounds

Competition 
5 RFT
7 Muscle-ups
21 Burpees

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Ryan Meyer - "Elizabeth" 4:46
Brett M - Front Squat 245#
Mandi Jackson - Snatch 95#
Brett M - Snatch 195#
Melissa Hatfield - Power Snatch 100#

Best Results for Yesterday's WOD  
Foundations:  Lindsay Morgan 12:15  /  Alec B 16:48
Conditioning:  Patty Thompson 20:35  /  Paul R 23:58
Competition:  Nate Dogg 15:47 / 9:56
Barbell:  Lindsay Morgan 75#  /  Nate Dogg 185#
Weekly Challenge Results To Date:  TBA

______________________________________________________________________________

Weekly  Challenge 
4 minute clock:   Run 800m, max hand release push-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, October 21, 2013

Burpees, Pull-ups, Back Squats, Run


Watty



WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds

Skills Test:  2 minute clock - Max Double-unders 

Barbell:  Snatch
On The Minute
1 rep at 65%, 70%, 75%, etc until 95%

_________________________________________________________________________________

Foundations
Run 800 meters
400 meter Overhead Carry 45/25#
200 meter Farmers Carry 25/15# plates
100 meter Walking Lunge


Conditioning
3 RFT
20 Burpees
20 Pull-ups
20 Backs Squat 185/85
Run 400 meters


Competition 
For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

-rest as needed, then

100 T2B for time

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
Foundations: TBA
Conditioning: TBA
Competition: TBA
Barbell: TBA
Weekly Challenge Results To Date:  TBA

______________________________________________________________________________

Weekly  Challenge 
4 minute clock:   Run 800m, max hand release push-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Saturday, October 19, 2013

No Thrusters

Ryan Meyer


WOD

With a partners, perform the following for time. 
100 Air Squats
90 Double-unders
80 Sit-ups
70 Burpees
60 Push-press 95/65
50 OH Lunge w/ 25/15# plate
40 Pull-ups
30 Kettle Bell Swings 55/35#
20 Toes-to-Bar
10 Hand Stand Push-ups

* One partner works while the others rests; complete in order

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Patty Thompson - 82 consecutive Double-unders


Best Results for Yesterday's WOD  
Foundations:  Morgan Wilson 9:10
Conditioning:  Dallas 22:45  /  Lindsay Morgan 24:30
Competition: Brett M 31:59
Weekly Challenge Results To Date:   w - Patty Thompson - 2:00  /  m - Ryan Meyer - 1:11

______________________________________________________________________________

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

Friday, October 18, 2013

Run, Burpees, Run


Daniel Smith


WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds

Skills Test:  2 minute clock - Hand Stand Walk for distance  

Barbell:  
-rest day
_________________________________________________________________________________

Foundations
For time:
50 Air Squats
Run 800 meters
30 Strict Banded Pull-ups


Conditioning
For time:
Run 1600m
100 Burpees
Run 1600m


Competition 
7 RFT
7 Power Snatches 155/115
7 Strict C2B
7 Triple Unders

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Patty Thompson - 82 consecutive Double-unders

Best Results for Yesterday's WOD  
Foundations:  Arrow Linde 12:47  /  Sarah 13:05
Conditioning:  Alivia Koons 8:19
Competition: Alivia Koons 68 reps  /  Grant Worden 53
Barbell: Grant Worden 275#  /  Joz & Morgan 155#
Weekly Challenge Results To Date:   w - Patty Thompson - 2:00  /  m - Ryan Meyer - 1:11

______________________________________________________________________________

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

Thursday, October 17, 2013

Lunges, Pull-ups, Wall Climbs, Power Snatches, Hip Extentions

Rachel Shearer


WOD


Warm-up 
Down & Backs
5 mins - Kipping Pull-ups, Double/Triple-unders, Hand Stand Walks/Holds

Skills Test:  Max Double-unders in 2 minutes  

Barbel:  Back Squat 5-5-5-5-5, then max reps at 70% of 5 RM (work quickly)

_________________________________________________________________________________

Foundations 
20-15-10-5
Deadlifts 135/95#
Burpees
*Run 400 meters b/w rounds


Conditioning
50 OH Lunges 45/25
30 Pull-ups
10 Wall Climbs
30 Hang Power Snatches 75/45#
50 Hip Extensions (pause at top)


Competition 
AMRAP 7 of:
3 Clean & Jerk, 135/95
3 T2B
6 Clean & Jerk, 135/95
6 T2B
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD  
Foundations: Kathy Faria 13:11  /  Vishwa 16:33
Conditioning: Brett M 13:11
Competition:  Toan - 57 reps  /  Mallory Kucko - 40 reps
Barbell:  Rachel Shearer & Julie Anderson 115#  /  Brett M 205#
Weekly Challenge Results To Date:   w - Patty Thompson - 2:00  /  m - Ryan Meyer - 1:11

______________________________________________________________________________

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

Wednesday, October 16, 2013

Burpees, Pull-ups, Box Jumps, KBS, HSPU, Ring Dips

Patty Thompson - finals of the Benchmark Brawl


WOD


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


Weekly Chalenge
For time:  21 Thrusters 95/65#, 21 Pull-ups (scale as needed)


Barbell
High Hang Squat Clean with 3 second Pause at the bottom + Jerk - 10 minutes to work up to a heavy single.

_________________________________________________________________________________

Foundations 
21-15-9 for time:
Wall Squats (keep elbows locked out overhead, don't move feet)
Strict Banded Pull-ups
Atomic Sit-ups, 25/15# plate


Conditioning
60 Burpees
50 Pull-ups
40 Box Jumps 24/20"
30 KBS 70/55#
20 HSPU
10 Ring Dips


Competition 
AMRAP 9
20 Back Squats 225/135# (from the rack)
20 Deadlifts 275/185#
20 Strict Press 135/85#

*Use the same bar for all 3 lifts

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
AJ Webster - 10 consecutive Double-unders

Best Results for Yesterday's WOD  
Foundations: Mandi Jackson 5:29  /  Zach Cramer 12:15
Conditioning: Patty Thompson 16:21  /  Jon Weilinga 16:12
Competition: Ryan Meyer 7:19

Weekly Challenge Results To Date
-TBA 

______________________________________________________________________________

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

Tuesday, October 15, 2013

Burpees, Double-unders, GHDSU, Front Squats


Nate Dogg going UNBROKEN.

________________________________________________________________________________




Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.
______________________________________________________


WOD


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


Barbell  
EMOM for 9 mins:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy.  Its about improving the bottom position.

_________________________________________________________________________________

Foundations 
5 RFT:
100 Fast Single Unders
15 Push-ups

Conditioning 
30 Burpee Box Jumps 24/20"
-then 5 Rounds of:
20 Double-unders
15 GHDSU
10 Front Squats 95/75#

Competition 
5 RFT:
5 Muscle ups
5 Bench Press, 205/125

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Daniel Smith - Hang Squat Snatch 185#
Brett M - Strict Press 180#  /  Push Press 225#
Jacob Ogle - Squat Clean 195#
Mandi - "Karen" 7:55

Best Results for Yesterday's WOD  
Foundations:  Dallas 5:17  /  Julie Fitzgerald 9:07
Conditioning:  Grant Worden 7:48  /  Mandi Jackson 7:55
Competition:  Chris Buchanan 20:48

Weekly Challenge Results To Date
-TBA 

______________________________________________________________________________

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

Monday, October 14, 2013

Wall Ball Shots


Bryon Waits laying the smack down on "Fran"!

________________________________________________________________________________



Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.
______________________________________________________


WOD


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


Barbell  
Power Cleans: 

Complete 5 Power Clean & Jerks on the minute every minute for 4 minutes
- then continuing on with...
Complete 3 Power Snatches on the minute every minute for 5 minutes

*Foundations:  95/65#, Conditioning 115/85#, Competition 135/95#

_________________________________________________________________________________

Foundations 
For time:
30 Burpees
-then
21-15-9
Kettle Bell Swings 35/30#
Pull-ups 

Conditioning - "Karen"
For time:
150 Wall Ball Shots, 20/14# 

Competition 
4 RFT
Run 500m
10 Burpee C2B/T2B
10 HSPU 

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA
Best Results for Yesterday's WOD  
-TBA
Weekly Challenge Results To Date
-TBA 

______________________________________________________________________________

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

Saturday, October 12, 2013

"12"

*ALERT* This Saturday's CFB social has been cancelled.  Instead we are attending the Mental Illness Awareness Week Fundraiser/Dinner at Redeemer Lutheran Church from 5:00pm - 7:00pm.  See information below for details.  
_________________________________________________________________________________

mental_illness_awareness_week
October 12, 2013 (Saturday) - Chili Supper/Fundraiser 5:00pm - 7:00pm at Redemmer Lutheran Church 3700 SE Woodland Rd. on Hwy 75 Bartlesville.  Silent Auction/Drawing for a Kindle Fire.

__________________________________________________________________________________




Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.  (seriously, CFB discount is the only discount available)

______________________________________________________


WOD 
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

For time:
- 1 Clean (95/135)
- 2 Hand Stand Push Ups
- 3 Front Squats (95/135)
- 4 Sumo DeadLift High-Pull (95/135)
- 5 Pull Ups
- 6 Box Jumps (20/24)
- 7 Burpees
- 8 Push Ups
- 9 Wall Balls (14/20)
- 10 Kettle Bell Swings 35/55#
- 11 Deadlifts (95/135)
- 12 Thrusters (95/135)

* Scale by doing this WOD with a partner
_____________________________________________________________________________

Best Results for Yesterday's WO
Barbell:  N/A
Weekly Challenge:  Grant Worden 61 reps  /  Patty Thompson 49 reps
Foundations: Kathy Faria 16 rds + 17 reps  /  Dallas 19 rds + 12 reps
Conditioning:  Aaron Kuntz 7 rds + 5 reps  
Competition:  Daniel Smith 3 rds + 65 reps

Friday, October 11, 2013

HSPU, Pistols, Pull-ups



http://crossfitiota.files.wordpress.com/2013/02/happy-valentines-day.jpg

______________________________________________________

mental_illness_awareness_week
October 12, 2013 (Saturday) - Chili Supper/Fundraiser 5:00pm - 7:00pm at Redemmer Lutheran Church 3700 SE Woodland Rd. on Hwy 75 Bartlesville.  Silent Auction/Drawing for a Kindle Fire.

__________________________________________________________________________________




Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.  (seriously, CFB discount is the only discount available)

______________________________________________________

*ALERT* This Saturday's CFB social has been cancelled.  Instead we are attending the Mental Illness Awareness Week Fundraiser/Dinner at Redeemer Lutheran Church from 5:00pm - 7:00pm.  See information above for details.  
_________________________________________________________________________________

WOD


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


Barbell  
Power Snatches 95/65# 

Complete 1 Power Snatch on the minute every minute, adding 1 Power Snatch each minute and continue to add 1 Power Snatch each round until you can no longer continue. (ie if you get to minute/round 15 and you only complete 14 of the required 15 Power Snatches, then you are done and your score is 14+14.)
_________________________________________________________________________________

Foundations -"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Conditioning- "Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups     


Competition 
AMRAP 10:
60 Double unders
10 Power Snatches, 135/95
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Back Squat:
Rachel Shearer - 175#
Curtis Hackler - 305#
Kelli Kelley - 175#
Denise Wiggington - 130#
Melissa Hatfield - 175#
Mandi Jackson - 165#
Zach Cramer - 285#
Jacob Herl - 315#
Mayur N. - 215#

Split Jerk:
Brett Miquelon - 255#
Jacob Herl - 225#


Best Results for Yesterday's WO
Barbell: Paul Richardson 335#  /  Kelli, Rachel, Melissa 175#
Weekly Challenge:  m - Grant Warden 61  /  w - Patty Thompson 49 
Foundations: Mike Carpenter 8:37  /  Angela  Gann 9:09
Conditioning:  Alivia Koons 15:54  /  Bryon Waits 18:33  
Competition: N/A

______________________________________________________________________________

Weekly  Challenge 
3 minute clock:   30 burpees, max reps deadlifts 135/95#  (score = total deadlifts)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, October 10, 2013

Thrusters, Pull ups, Power Cleans, Burpees, Push Jerks, Box Jumps



http://webads.stephensmedia.com/sites/bartlesville/contests/090913-BEE-House-BestOfBartesville-900x200.jpg

Click on the image above, register and vote for CrossFit Bartlesville!
Last Day to vote is October 11th.
______________________________________________________

mental_illness_awareness_week
October 12, 2013 (Saturday) - Chili Supper/Fundraiser 5:00pm - 7:00pm at Redemmer Lutheran Church 3700 SE Woodland Rd. on Hwy 75 Bartlesville.  Silent Auction/Drawing for a Kindle Fire.

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Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.  (seriously, CFB discount is the only discount available)

______________________________________________________
*ALERT* This Saturday's CFB social has been cancelled.  Instead we are attending the Mental Illness Awareness Week Fundraiser/Dinner at Redeemer Lutheran Church from 5:00pm - 7:00pm.  See information above for details.  
_________________________________________________________________________________

WOD


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


Barbell:  Back Squat 1-1-1-1-1, then max reps at 80% of heaviest squat (post heaviest rep & total reps at 80%).

 
_________________________________________________________________________________

Foundations 
3 RFT:
21 Kettle Bell Swings 35/30#
15  Burpees
9 Overhead Squats 45/30#


Conditioning 
For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 Box Jumps, 24/20"

Competition 
-Rest Day
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WO
Barbell:  tba
Weekly Challenge:  m - Grant Warden 61  /  w - Patty Thompson 49 
Foundations:  Amanda Slagle 25:36
Conditioning:  Ryan Meyer & Michael Fooshe 19:31
Competition: N/A

______________________________________________________________________________

Weekly  Challenge 
3 minute clock:   30 burpees, max reps deadlifts 135/95#  (score = total deadlifts)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, October 9, 2013

Run, Row, Burpees, Pull-ups, Box Jumps, GHDSU

https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=291bc7513f&view=att&th=1418b484f63c5524&attid=0.2&disp=inline&realattid=file1&safe=1&zw&saduie=AG9B_P820fsV-aR5UGAH3OvOmXjI&sadet=1381287379401&sads=CWxNlycQdq5FDCDeGzhICBf6Dgw
Top 3 Women finalists at Benchmark Brawl

________________________________________________________________________________

http://webads.stephensmedia.com/sites/bartlesville/contests/090913-BEE-House-BestOfBartesville-900x200.jpg

Click on the image above, register and vote for CrossFit Bartlesville!
Last Day to vote is October 11th.
______________________________________________________



Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.  (seriously, CFB discount is the only discount available)

______________________________________________________


WOD


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

Weekly Challenge:  3 minute clock:   30 burpees, max reps deadlifts 135/95#  (score = total deadlifts)

Barbell:  Deadlift 5-5-5

 
_________________________________________________________________________________

Foundations 
2 RFT:
Run 800 meters
50 Box Jumps 24/20
30 Power Snatches 75/45


Conditioning 
Partner WOD:
Run 1000m
Row 1000m
100 Burpees
100 Pull-ups
100 Box Jumps
100 GHD Sit-ups

*30 minute time cap; complete in any order; partition the work as needed. 


Competition 
Row 500m
15-12-9
Wall Ball Shots
C2B
-then
12-9-6
G2O 115/85
Pistols
-then
9-6-3
Burpee Box Jump Overs 24/20
Single Arm KB OH Sqt 70/55
-then
3-2-1
Clean 225/155
S2O 225/155
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Courtney Epps - Handstand against the wall & held for 20 seconds
Mark Caldwell -  Power Snatch 175#
Mayur - Power Snatch 135#

Best Results for Yesterday's WOD  

Barbell:  Daniel Smith 175#  /  Trisha Meaney 90#
Foundations: Kelsey Bastings 7:55  /  Jackey Manning 9:26
Conditioning:  Daniel Smith 7:19  /  Alivia Koons 8:52
Competition: N/A
______________________________________________________________________________

Weekly  Challenge 
3 minute clock:   30 burpees, max reps deadlifts 135/95#  (score = total deadlifts)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, October 8, 2013

Toes-to-Bar, Box Jumps, Deadlifts

https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=291bc7513f&view=att&th=1418b4da1eaf4833&attid=0.1&disp=inline&realattid=file0&safe=1&zw&saduie=AG9B_P820fsV-aR5UGAH3OvOmXjI&sadet=1381207887890&sads=3XOky6lLUUtQ3Td8fWCb71eXzO0&sadssc=1
Competitors from the Benchmark Brawl 

________________________________________________________________________________

http://webads.stephensmedia.com/sites/bartlesville/contests/090913-BEE-House-BestOfBartesville-900x200.jpg

Click on the image above, register and vote for CrossFit Bartlesville!
Last Day to vote is October 11th.
______________________________________________________



Join us Oct 24, at 7pm for the hometown screening of LoveTown at Movies 8.  A multi-award winning rock musical written & produced by two of our members, Jay & Anjanette Webster.  Tickets are just $8 GA and $16 VIP (which includes pre-reception and cocktail party with cast and crew members).  Get your tickets today!  To get a CFB discount you can pre-buy your tickets by clicking on the image above. 

At the bottom of the page is a drop down to get tickets. There is a special discount of $8 for CFB members or $16 for VIP CFB tickets for a pre party at The Loft beforehand.  (seriously, CFB discount is the only discount available)

______________________________________________________


WOD


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



Barbell 

Snatch:

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

* Increase weight each of the 9 sets.  Post heaviest set to the board.

-then-

Clean & Jerk Complex:
1Power Clean + 1 Squat Clean + 1 Push Jerk
Every 30 seconds for 5 minutes @ 80% of 1 RM C&J

 
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Foundations

5 RFT
100 Fast Single Unders
30 Air Squats


Conditioning 
21-15-9:
TTB
Box Jump, 24/20"
Deadlift, 225/155


Competition 
45 T2B
-then
3 Rounds of:
15 Deads 235/155#
15 Back Squats 235/155#

*The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Lindsay Morgan - consecutive kipping pull-ups
Dainelle Herl - Jumping Bar Muscle-ups
Jacob Herl - Hang Squat Clean & Jerk 200#
Mark Caldwell - Bar Muscle-ups

Best Results for Yesterday's WOD  

Barbell:  Snatch - Daniel Smith 160#  /  C&J - Grant Warden 205#
Foundations:  Trisha Meaney 5:13  /  Ryan Meyer 5:23
Conditioning:  Dallas 21:13  /  Lindsay Morgan 21:32
Competition:  Brett M 7:43
______________________________________________________________________________

Weekly  Challenge 
3 minute clock:   30 burpees, max reps deadlifts 135/95#  (score = total deadlifts)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, October 7, 2013

Run, Burpees


http://webads.stephensmedia.com/sites/bartlesville/contests/090913-BEE-House-BestOfBartesville-900x200.jpg

Click on the image above, register and vote for CrossFit Bartlesville!
Last Day to vote is October 11th.
______________________________________________________


WOD


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



Barbell 
Snatch
10 x:  1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance (5 minutes - work to a heavy set)

Clean and Jerk
Hang Squat Clean 3-3-3-3-3 (5 minutes - work to a heavy set)  
 
_________________________________________________________________________________

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


Conditioning 
6 RFT
Run 400m
25 Burpees


Competition 
"Nasty Girls"
3 RFT:
50 Squats
7 Bar Muscle ups
10 Hang Power Cleans 135/95
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Yesterday's PR's & Noteworthy Efforts
-TBA

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

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

Saturday, October 5, 2013

Benchmark Brawl

No classes this morning.  Instead, join us at 9am for the Benchmark Brawl.  We are excited to host our first local competition and look forward to seeing you all there.  Cancel whatever you have going on and hang out with us and soak in the aroma of competition, sweat & burpees....nothing like the smell of burpees in the morning.


Benchmark Brawl presented by CrossFit Bartlesville








Friday, October 4, 2013

Row, Plank Hold


http://webads.stephensmedia.com/sites/bartlesville/contests/090913-BEE-House-BestOfBartesville-900x200.jpg

Click on the image above, register and vote for CrossFit Bartlesville!
Last Day to vote is October 11th.

_________________________________________________________________________________
                

 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/Triple-unders, Kipping Pull-ups, Hand Stand Walks or Holds


Skill - 5 rounds of:
:20 Handstand Hold, :40 Rest - Against a wall.  Think, active shoulders and straight line - heels to hands

Barbell - Back Squat 20 rep max
 
_________________________________________________________________________________

Foundations
AMRAP 20 mins of:
50 Fast Single-unders
40 Walking Lunges
30 Push Presses 45/30#
20 Knee ups
10 Thrusters 45/30#


Conditioning
5 RFT:
300m Row
1 minute Plank Hold


Competition 
7 x 400m Sprint, OT3M
Post total time for all seven rounds

-then

NFT:
Glute Ham Raises - 5 x 5, weighted if possible, rest :30

___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Ryan Meyer - Back Squat 325#

Best Results for Yesterday's WOD  
Barbell:  N/A
Foundations:  Sarah Hernandez 7:42  /  Vishwa 8:33
Conditioning:  Mandi Jackson 38 reps  /  Ryan Meyer 39 reps
Competition:  Grant Warden 15:01
______________________________________________________________________________

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