Saturday, November 30, 2013

"Filthy Fifty"

WOD

"Filthy Fifty"

For time:
50 Box jumps, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 55/35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14# ball
50 Burpees
50 Double unders

*Scale by doing the work with a partner.

Friday, November 29, 2013

Row, KBS, Push-ups, Cleans, Burpees, Double-unders, Run, Power Snatches

Zach Cramer - Super Games 2


 
WOD

Complete each of the 5 WOD's below.  There is a 90 second rest between WOD's.
Your score = the total number of calories rowed + reps completed for all 5 WOD's.


WOD #1
5 minute clock:  
Blind Row for max calories

-rest :90 / post results

WOD #2
AMRAP 5 minutes
7 KBS 55/35# 
9 HR Push-ups

-rest :90 / post results

WOD #3
AMRAP 5 minutes
Squat Cleans 135/95
* 5 burpees every minute (start w/ burpees)

-rest :90 / post results

WOD #4
5 minute clock:
Max consecutive Double-unders

-rest :90 / post results

WOD #5
5 minute clock:
Run 400 meters
Then AMRAP of Power Snatches, 95/65# 




Thursday, November 28, 2013

No WOD Today

No classes today...Happy Thanksgiving CFB!

 


Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only

Wednesday, November 27, 2013

Forward Rolls, Wall Climbs, T2B, Box Jumps

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
_______________________________


WOD

Weekly Challenge - Max unbroken thrusters
Foundations 65/45#  //  Conditioning 95/65#  //  Competition 135/95#


Barbell -
4X2 Hang Snatch @ 90%
4X2+1 Hang Clean + Jerk @ 90%


_________________________________________________________________________________


Foundations 
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
Overhead Squat 45/30#
*5 Burpees b/w rounds


Conditioning -"Adrian"
7 RFT
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24"


Competition
12 minute AMRAP:
250m Row
10 Front Rack BB Stepups 20″ (5l/5r) 135/95#
5 Bar Muscle-Ups

__________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD  
Foundations:  Jacob Ogle 9:18  /  Kristen Crane 10:08
Conditioning:  Ryan Meyer 218 reps  /  Rachel Shearer 210 reps
Competition: Grant Worden 360 reps  /  Stephanie Richardson 221 reps
Barbell: 
6 x 1 Clean + 2 Jerks - Daniel Smith 225# all 6 sets  
4x3 Push Press from Behind the Neck - Daniel Smith 185# all 4 sets

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Max unbroken thrusters 95/65/45
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, November 26, 2013

Front Squats, Push Press, OHS, Thrusters, Hang Snatch

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
_______________________________
 
WOD

Barbell - 
6X1 Clean from Power Position + 2 Jerks @ 90% 


Strength -
Push Press From Behind the Neck: 4 x 3 reps, heavy as possible

_________________________________________________________________________________


Foundations 
21-15-9
Burpee
Hollow Rocks
*Row 500m b/w rounds


Conditioning
AMRAP 15
50 Front Squats
40 Push Press
30 OHS
20 Thrusters
10 Hang Squat Snatch


*Dudes 75# bar  /  Chics 45# bar


Competition 
5 Rounds of:
AMRAP 3
3 Power Snatches, 135/95
6 HR Push ups
9 Squats
*Rest :60 between rounds.



__________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Steph Richardson - Squat Clean 165#
Rachel Shearer - Squat Clean 140#
Mandi Jackson - Power Clean 135#  /  HSW 8'
Dainelle Herl - 4 Consecutive Double-unders

Best Results for Yesterday's WOD  
Foundations:  Alexander 10:34  /  Kelly Gallagher 10:23
Conditioning:  Jacob Ogle 22 rds + 11 reps  /  Patty Thompson 18 rds + 7 reps
Competition:  Nate Dogg 21:08

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Max unbroken thrusters 95/65/45
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, November 25, 2013

Pull-ups, Push-ups, Squats

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
_______________________________
 
WOD

Barbell -
8X3 Hang Power Snatch @ 70%

_________________________________________________________________________________


Foundations 
For time:
Row 1500 meters
50 Air Squats
30 Banded Pull-ups

Conditioning - "Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

Competition
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders
__________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-tba

Best Results for Yesterday's WOD  
-tba



Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Max unbroken thrusters 95/65/45
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Sunday, November 24, 2013

Competitors WOD: Double-unders, T2B, DB Snatches

Competitors WOD

5:00 - work on mobility/weaknesses
5:30 - start each phase of the wod together to maximize a competition atmosphere; scale as needed.

Snatch
5RM TnG Power Snatch

Clean
work up to a heavy single.

Jumping Skills
For time:
3x30 unbroken Box Jumps, 24/20 (rest 90 seconds)
*If you miss or can't rebound a rep, start that set over.

Gymnastic Skills
5 rounds of :20 on, :40 off of:
max distance HS Walk

Metcon:
10 RFT
30 Unbroken Double unders
10 Unbroken T2B
10 Alternating 1-arm DB Snatches, 70/50


Saturday, November 23, 2013

HSPU, Thrusters, K2E, Power Snatches, Burpees, KBS, Pull-ups

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
_______________________________
 
WOD
7 RFT:
7 Handstand push-ups
7 Thrusters, 135/95#
7 Knees to elbows
7 Power Snatches, 135/95#
7 Burpees
7 Kettlebell swings, 70/55#
7 Pull-ups

* Scale by doing this with a partner or reducing the number of rounds.

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Angela Gann - 155# Back Squat
Kathy Faria - 29 consecutive Double-unders
Ryan Meyer - "Linda" 23:42

Best Results for Yesterday's WOD       
Foundations:   Dallas Hindman 12:35
Conditioning:  Patty Thompson 11:32  /  Paul Richardson 10:46
Competition:  Nate Dogg 9:52
Barbell: Daniel Smith 165/185#  /  Nate Dogg 165#

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Friday, November 22, 2013

Pull-ups, Burpees, Deadlifts

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
_______________________________
 
WOD

Barbell
EMOM 4:  1 Snatch from floor + 1 Snatch from hips @ 70%

Strength
EMOM 4:  2 Heaving Snatch Balance + 2 OHS @ 85-90% – Demo Video
_________________________________________________________________________________


Foundations 
For time:
500 Fast Single Unders
50 Burpees 
500 Fast Single Unders

Conditioning 
3 RFT
21 Pull-ups
12 Burpees
21 Deadlifts, 185/135#

Competition
3 RFT
7 Muscle-ups
10 Power Clean & Jerk, 155/105#
 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Angela Gann - 155# Back Squat

Best Results for Yesterday's WOD       
Foundations:  Stacy Lard 9:48  
Conditioning:  Melissa Hatfield 286 /  Curtis Hackler 223 / Arrow 277 (age 11; 35# KB)
Competition: 
Barbell:  N/A

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, November 21, 2013

KBS

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
_______________________________
 
WOD 

Weekly Challenge:  Row 500 meters for time and in the fewest pulls as possible


Barbell 
-rest
 _________________________________________________________________________________

Foundations 
21-15-9
Hang Power Cleans 95/65
Strict Banded Pull-ups
*150 Fast Singles b/w rounds


Conditioning 
AMRAP 15
Odds - max KBS 55/35#
Evens -rest


Competition - "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift, 1.5 x BW
Bench Press, BW
Squat Clean, .75 x BW

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Kathy Faria - 29 consecutive Double-unders
Denise Wiggington - 2 consecutive kipping pull-ups 
Debbie Strobel - 1 kipping pull-up 

Best Results for Yesterday's WOD      
Foundations: Kelsey 10:26 / Alec 10:56
Conditioning: Dallas H  14:04 / Mallory K 16:41
Competition: Brian B 14:33
Barbell:

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, November 20, 2013

Wall Climbs, GH Raise, Front Squats



* Yoga - 7:45pm tonight! 
___________________________________


WOD 

Weekly Challenge:  Row 500 meters for time and in the fewest pulls as possible


Barbell 
1) Snatch High Pull + Snatch: 4X2+2@70% – rest 60 sec.
2) Clean Pull + Clean + Jerk: 3X2+2+1@70% – rest 60 sec.

Video: Snatch High Pull
 _________________________________________________________________________________

Foundations 
4 RFT
Run 200 meters
50 Air Squats


Conditioning 
5 RFT:
5 Wall-Climbs
10 GH Raise
15 Front Squat, 95/75#  


Competition
12-9-6-3
Thruster 155/115#
Bar Muscle-ups 

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Kathy Faria - 29 consecutive Double-unders
Denise Wiggington - 2 consecutive kipping pull-ups 
Debbie Strobel - 1 kipping pull-up




Best Results for Yesterday's WOD  


Foundations:  Arrow 12:54 / Kristin Krane 13:48
Conditioning:  Grant Warden 29:22 / Patty Thompson 29:59
Competition:  Daniel Smith 155 reps / Mallorty K 112 reps
Barbell: Daniel Smith 195# C&J / 200# x5 Push Press  //  Maggie Beason 95# C&J / 100# x5 Push Press

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, November 19, 2013

Run, Double-unders, Row, Burpees


* Nutrition Challenge:  Day 30 of 30
______________________________


WOD 

15 minutes to work on the following:


Barbell 
3X2 Hang Clean + Jerk (start below the knee) @ 70%

Strength
1a) 4X5 Push Press – heaviest possible (work to 5RM)

 _________________________________________________________________________________

Foundations 
5 RFT:
12 Tire Jumps
12 Atomic Sit-ups
-then
Run 800 meters


Conditioning
4 RFT:
Run 400m
30 Double-unders
Row 500m
30 Burpees


Competition
AMRAP 17
40 Burpees
30 Snatches 75# (any style)
30 Burpees
30 Snatches 135# (any style)
20 Burpees
30 Snatches 165# (any style)
10 burpees
AMRAP of Snatches @ 210# (any style)

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Curt Hackler - Squat Snatch 145# / Clean & Jerk 195# / Back Squat x 5 - 275#
Manoj - Squat Snatch 125# / Clean & Jerk 165# / Back Squat x 5 - 215#

Best Results for Yesterday's WOD  
-TBA

Foundations:  Amanda Slagle 10:43  /  Dallas Hindman 11:19
Conditioning:  Michael Fooshee 196  /  Patty Thompson 161
Competition:  Brian B 78 reps
Barbell:  Daniel Smith - Snatch below the knee x 2 - 175#

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, November 18, 2013

Box Jumps, T2B




Curtis Hackler...205# Push Press


* Nutrition Challenge:  Day 29 of 30
______________________________


WOD 

15 minutes to complete the following bar work...do either or both:

Barbell:   4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.

Strength:  6 X 3 Front Squat & 6 Back Squat @ 85% (of 1RM Front Squat) – rest 60 sec. 


 _________________________________________________________________________________

Foundations 
For time:
Row 500 meters
30 Wall Ball Shots
25 GHD Hip Ext (or 50 super-man's)
20 Strict Banded Pull-ups
15 GHDSU (or 50 Hollow Rocks) 
Row 500 meters


Conditioning
AMRAP 12
3-6-9-12-15...
Box Jumps 30/24"
T2B


Competition
AMRAP 12
30 Deadlift, 1.5 x body weight
30 Bench Press, body weight
30 Squat Clean, .75 x body weight

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Foundations: 
Conditioning: 
Competition: 
Barbell: 

Weekly Challenge Results to date:  tba
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Sunday, November 17, 2013

Power SNatches, Burpees, OHS, Double-unders

Competitors WOD

5:00 - spend 30 minutes warming up, mobility and or weaknesses
5:30 - Start the WOD below.

Agility
30 Triple Under Attempts or 20 Triple Unders or 3 consecutive Triple Unders (whichever comes firtst).
-then
Max Double-unders in 2 minutes


Barbell/Strength
A.  6x4 Hang Power Clean, 155/105#
B.  20 RM Bench Press


3.  Gymnastics
For time:
20 Weighted Strict Ring Dips, 25/10#
25 Strict Ring Dips
30 Kipping Ring
40' Handstand Walk


4.  Midline
3 RFT
10 GHD Hip Extensions (pause 5 seconds at parallel)
10 T2B (pause 3 seconds keeping toes connected to the bar)

-rest 90 seconds


5. Metcon
For time:
Do 5 power snatches at the top of each minute, followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 50 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 250 double unders, 95/65#.

Saturday, November 16, 2013

Wall-ball, SDHP, Box Jump, Push Press, Row



* Nutrition Challenge:  Day 27 of 30
______________________________


WOD 

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10 ft target, 20/14#
Sumo deadlift high-pull, 75/55# 
Box Jump, 24/20" 
Push-press, 75/55#
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - 20 RM Back Squat - 250#
Joz - Back Squat 1 RM - 185#

Best Results for Yesterday's WOD  

Foundations:  Kathy Faria 27:09
Conditioning:  Grant Worden 163 reps / Mandi Jackson 136 reps
Competition:  Daniel Smith 14:03
Barbell:  -----

Weekly Challenge Results to date:  Ryan Meyer, Daniel Smith, N. Dogg, Anthony Mancuso - 14 pulls /  Trisha Meaney - 16 pulls
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 



Friday, November 15, 2013

Wall Balls, Deadlifts






* Nutrition Challenge:  Day 26 of 30
______________________________


WOD 


Barbell:  EMOM for 5 mins - 1 Snatch + 1 Hang Snatch @ 85%

Strength:  Back Squat - 20 rep max 


 _________________________________________________________________________________

Foundations 
For time:
50 Box Jumps 24/20"
50 Strict Banded Pull-ups
50 HR Push-ups
50 Knee-ups
50 Air Squats
50 Lunges
50 KBS 35/20#
50 Burpees


Conditioning
ARMAP 12:
Wall Balls
EMOM complete 5 Deads, 225/155
Start with wall balls.  Score = number of wall balls.


Competition
15-12-9
Power Cleans, 185/120#
Deficit HSPU, 6/4"

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  

Foundations:  Jacky Manning 9:57  /  AbbiAnne 17:37
Conditioning:  Lindsay Morgan 4 Rds + 29 reps  /  Nate Dogg 4 Rds + 28 reps
Competition:  Lynn Holly 105 reps  /  Brian B 132 reps
Barbell:  Nate Dogg 215#  /  Rachel Shearer 110#

Weekly Challenge Results to date:  Ryan Meyer, Daniel Smith, N. Dogg, Anthony Mancuso - 14 pulls /  Trisha Meaney, Rachel Shearer, Angela Gann - 17 pulls
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, November 14, 2013

GHDSU, Burpess KBS, Push-ups GHDSU, Burpee KBS, Push-ups

* Nutrition Challenge:  Day 26 of 30
______________________________


WOD 


Barbell:  EMOM for 5 mins - Bear Complex




 _________________________________________________________________________________

Foundations 
300 Fast Singles
75 Hand Release Push-ups
100 Hollow Rocks


Conditioning
AMRAP 20
20 GHDSU
15 Burpee KBS 55/35
15 Deficit HR Push-ups, 4/2"


Competition 
AMRAP 12
50 Ring Push-ups
40 T2B
30 Power Snatch 95/65
20 Weighted Pull-ups, 45/25#
10 Bar Muscle-ups

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  

Foundations:  Jacky Manning 9:57  /  AbbiAnne 17:37
Conditioning:  Lindsay Morgan 4 Rds + 29 reps  /  Nate Dogg 4 Rds + 28 reps
Competition:  Lynn Holly 105 reps  /  Brian B 132 reps
Barbell:  Nate Dogg 215#  /  Rachel Shearer 110#
Weekly Challenge Results to date:  Ryan Meyer, Daniel Smith, N. Dogg, Anthony Mancuso - 14 pulls /  Trisha Meaney, Rachel Shearer, Angela Gann - 17 pulls
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, November 13, 2013

Front Squats, Pull-ups, T2B, Push Jerks, Push-ups

* Nutrition Challenge:  Day 24 of 30
______________________________


WOD 

Weekly Challenge - Row 500 meters in fewest pulls as possible

Strength 
Front Squats -  5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, pause 3 seconds at the bottom of each squat

 _________________________________________________________________________________

Foundations 
For time:
40-30-20-10
Kettle Bell Swings 35/30
Hollow Rocks
*15 Burpees b/w rounds


Conditioning - "Pheezy"
3 RFT
5 Front Squats 165/115
18 Pull-ups
5 Deadlifts 225/135
18 T2B
5 Push Jerks 165/115
18 Hand-release Push-ups


Competition 
AMRAP 12
20 Strict Press 95/65#
15 Back Squats 225/135#
10 Deads 315/215

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Stephanie Richardson 150# High Hang Squat Clean


Best Results for Yesterday's WOD  

Foundations: Kathy Faria 5:53 /  Tim Dunham 8:07
Conditioning: Grant Worden 12:14  /  Mallory K. 12:58
Competition:  Ryan Meyer 115 reps
Barbell: Daniel Smith 225#  /  Steph Richardson 125#
Weekly Challenge Results to date:  N/A
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, November 12, 2013

Thrusters, Double-unders

* Nutrition Challenge:  Day 23 of 30
______________________________


WOD 


Barbell
Low Hang Clean (2″ from floor) + Jerk: (2+2 denotes 2 UB Cleans, then 2 Jerks)  2+2 @ 60%, 2+2 @ 70%, 2+2 @ 80%, 2+2 @ 90%, 1+1 @ 95%

 _________________________________________________________________________________

Foundations 
100 Overhead Lunges 45/25#
* Do 4 burpees every minute


Conditioning
21-15-9-15-21
Thrusters 95/65#
50 Double-unders b/w rounds


Competition 
AMRAP 10:
20 Bar Facing Burpees
15 OHS, 120/90
10 Muscle ups

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Grant Worden - 195# Squat Snatch
Mark Caldwell - 185# Power Snatch


Best Results for Yesterday's WOD  

Foundations: Tim Dunham 6:30  /  Kathy Faria 7:20
Conditioning: Michael Fooshee 125 reps  /  Patty Thompson 90 reps
Competition:  Ryan Meyer 87 reps  /  Mandi Jackson 50 reps
Barbell: Grant Worden 195#
Weekly Challenge Results to date:  N/A
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, November 11, 2013

Run, Pull-ups

* Nutrition Challenge:  Day 22 of 30
______________________________



WOD 

Mobility:  Down & Backs
Skill Work (5mins):  Kipping Pull-ups, Double/Triple Unders, Hand Stands

Barbell
Low Hang Snatch (2″ from floor):  1x5 @ 60%, 1x4 @ 70%, 1x3 @ 80%, 1x2 @ 90%, 1x1 @ 95%
or
Bergerner Warm-up w/ a barbell only - 10 of each exercise
 _________________________________________________________________________________

Foundations 
5 RFT:
100 Fast Single-unders
12 Burpees


Conditioning - "Nicole"
AMRAP in 20 mins:
Run 400 meters
Max reps Pull-ups

* Score = total # of pull-ups


Competition 
4 Rounds / 3 minute clock
Row 500 meters
Max reps KB, 70/55
-rest :60

* Score = total # of KBS

 __________________________________________________________________________

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 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Sunday, November 10, 2013

OHS, Power Snatch, Squat Snatch

Competitors WOD


Jump Rope
7 Minutes to find a new PR for unbroken Double-unders


Barbell 
A.  EMOM x 10:
3 Position Snatch (Pockets, above knee, floor)
B.  EMOM x 10:
3 Position Clean (Pockets, above knee, floor)
Gymnastics
AMRAP 12:
20' Handstand Walk  
10 Pistols
 

Metcon:

30 OHS, 135/95
30 TTB
20 Power Snatch, 135/95
20 TTB
10 Squat Snatch, 135/95
10 TTB



 

Saturday, November 9, 2013

26 minute clock

* Nutrition Challenge:  Day 20 of 30
______________________________

Revolution Supplements
Guest Speaker - Today at 9:45am
Dr. Chad Edwards, DO, from Revolution Health & Wellness - Video
Bring a guest, there is no charge for this event. 

_________________________________________________________________

Partner WOD

5 minutes:  
100 Box Jumps 24/20"
Remaining Time - Pull-ups

-rest 2 minutes

5 minutes:
100 Burpees
Remaining Time - Push Press 115/75#

-rest 2 minutes

5 minutes:
100 GHD Hip Extensions
Remaining Time - Wall Balls 20/14#

-rest 2 minutes

5 minutes:
100 Double-unders
Remaining Time - Kettle Bell Swings 55/35#

*Partners work simultaneously during Buy in and Remaining Time.
*Score = total reps done during "Remaining Time" for each 5 minute interval.
_________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Dallas - 20 Rep Max back Squat - 195#


Best Results for Yesterday's WOD  

Foundations:  Patty 13:00 
Conditioning:  Trisha 19:15 
Competition: Daniel Smith 3 Rounds + 3 reps
Barbell:  Nate Dogg & Grant Worden 245#  /  Steph Richardson 145#
Weekly Challenge Results to date:  Grant Worden 65

 

Friday, November 8, 2013

Row, GHDSU

* Nutrition Challenge:  Day 19 of 30
______________________________

Revolution Supplements
Guest Speaker - Nov 9th at 9:30am
Dr. Chad Edwards, DO, from Revolution Health & Wellness - Video
Bring a guest, there is no charge for this event. 

_________________________________________________________________

WOD 

Mobility:  Down & Backs
Skill Work (5mins):  Kipping Pull-ups, Double/Triple Unders, Hand Stands

Barbell:  Back Squat - 20 rep max


 _________________________________________________________________________________

Foundations 
For time:
400 meter Run w/ Med Ball 20/14#
-then
21-15-9
Strict Banded Pull-ups
Atomic Sit-ups 25/15#
-then
400 meter Run w/ Med Ball20/14#


Conditioning 
For time:
10 Rounds
Row 200m
10 GHDSU
-then
30 Burpees


Competition 
AMRAP 12:
1 Dead 405/225#
2 Ring Muscle-up's
3 Cleans 225/135#
4 HSPU

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Heather - Double Under
Grant Worden - Squat Clean & Jerk 225#


Best Results for Yesterday's WOD  

Foundations:  Arrow - 8 Rounds
Conditioning:  Dallas Hindman 17:26
Competition:  N/A
Barbell:  N/A
Weekly Challenge Results to date:  Grant Worden 65
______________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Wall Ball Shots, 20/14#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, November 7, 2013

Row, KBS, Burpees

* Nutrition Challenge:  Day 18 of 30
______________________________

Revolution Supplements
Guest Speaker - Nov 9th at 9:30am
Dr. Chad Edwards, DO, from Revolution Health & Wellness - Video
Bring a guest, there is no charge for this event. 

_________________________________________________________________

WOD 

Mobility:  Down & Backs
Skill Work (5mins):  Kipping Pull-ups, Double/Triple Unders, Hand Stands

Barbell: 
EMOM 5:  2 Squat Snatches @ 75% of 1 RM
EMOM 5:  2 Squat Clean and Jerk @ 75%of 1 RM
 _________________________________________________________________________________

Foundations 
AMRAP 20 minutes of:
50 Single Unders
40 Air Squats
30 Sit-ups
20 Strict Banded Pull-ups
10 Burpees



Conditioning
For time:
1K Row
-then 40-30-20-10:
KBS, 55/35#
Burpees 


Competition 
10-8-6-4-2 Bar Muscle-ups
1-3-5-7-9 Hang Power Clean, 205 / 135#

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-tba


Best Results for Yesterday's WOD  
-tba


Foundations:  
Conditioning: 
Competition: 
Barbell: 
Weekly Challenge Results to date:  Mandi Jackson 61  /  Ryan Meyer 60
______________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Wall Ball Shots, 20/14#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, November 6, 2013

Run, Pull-ups, Burpees

* Nutrition Challenge:  Day 17 of 30
______________________________


Guest Speaker - Nov 9th at 9:30am
Dr. Chad Edwards, DO, from Revolution Health & Wellness - Video
Bring a guest, there is no charge for this event. 

_________________________________________________________________

WOD 

Mobility:  Down & Backs
Skill Work (5mins):  Kipping Pull-ups, Double/Triple Unders, Hand Stands

Weekly Challenge:  Max Reps Unbroken Wall Ball Shots, 20/14#

Barbell: 
-rest
 _________________________________________________________________________________

Foundations 
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots, 20/14
Burpee Tire Jumps
Run 200 meters after rounds 9,7,5,3


Conditioning - "Bradley"
10 RFT
Run 100m
10 Pull-ups
Run 100m
10 Burpees
-rest 30 seconds


Competition 
AMRAP 15
Hand Stand Walk 100'
50 Unbroken Double-unders
30 Box Jumps 24/20"

 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Ryan Meyer - Hang Snatch 195#
Nate Dogg - Hang Power Snatch 250#
Daniel Smith - Hang Squat Snatch 250#
Brett M - 115# Turkish Get-up
Gary Glass - Hang Squat Clean & Jerk 215#


Best Results for Yesterday's WOD  

Foundations:  Kathy Faria 14:45  /  Tim Dunham 14:57 
Conditioning:  Grant Worden 277 reps  /  Mandi Jackson 276 reps
Competition:  Patty Thompson 30:00 
Barbell:  Nate Dogg 235#x2  /  Steph Richardson 120#
Weekly Challenge Results to date: 

______________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Wall Ball Shots, 20/14#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, November 5, 2013

Deadlifts, Push-ups, Box Jumps

* Nutrition Challenge:  Day 16 of 30
_____________________________

WOD 

Mobility:  Down & Backs
Skill Work (5mins):  Kipping Pull-ups, Double/Triple Unders, Hand Stands


Barbell: 
Hang Clean + Jerk: 2@60%, 2@70%, 2@75%, 3@80%, 2@85-90%
 _________________________________________________________________________________

Foundations 
3 RFT:
70 Lunges
60 Air Squats
50 Hollow Rocks
40 Box Jumps 24/20"
30 Burpees
20 Strict Banded Pull-ups
10 Atomic Sit-ups 25/15#


Conditioning
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"


Competition 
4 RFT
Row 500m
9 Strict C2B
15 Burpee KBS 70/55#
-rest :90
___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Ryan Meyer - Hang Squat Snatch 195#


Best Results for Yesterday's WOD  

Foundations:  Dallas H 7:37  /  Kristen C 9:10
Conditioning:  Fooshee 9:30  /  Patty T 9:53
Competition:  Daniel Smith  12 reps
Barbell: Daniel Smith 175# x 2
Weekly Challenge Results to date:

______________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Wall Ball Shots, 20/14#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, November 4, 2013

Run, KBS, Pull-ups



* Nutrition Challenge:  Day 15 of 30
_____________________________

WOD 

Mobility:  Down & Backs
Skill Work:  Kipping Pull-ups, Double/Triple Unders, Hand Stands
Warm-up:  30 Hollow Rocks, 15 Burpee Kettlebell Swings, 30 Superman Rocks

Barbell: 
Hang Snatch: 1X3@60%, 1X3@70%, 3X3@80%, 3X2@90%

_________________________________________________________________________________

Foundations 
30 Burpees
500 Fast Single-unders
30 Burpees


Conditioning - "Helen"
3 RFT
Run 400m
21 KBS 55/35#
12 Pull-ups


Competition 
AMRAP 10
Bear Complex 185/135#

___________________________________________________________________________

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 
Max Reps Unbroken Wall Ball Shots, 20/14#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Sunday, November 3, 2013

Deads, Push-ups

Competitors WOD

1. 8 x 200m, equal work/rest.  Goal is to hold the same split every round.

-rest 5 mins

2. OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks, 155/95 
*If you don't complete 5 rounds, lighten the weight and start over.
-rest 5 mins 

3.  For Time:
10-8-6-4-2:  Deads, 315/225
50-40-30-20-10 HR Push ups 

-rest 5 mins

4.  Core Work
3 RFT:
20 second L-Sit hold

20 GHD Hip Extensions
20 GHDSU

Saturday, November 2, 2013

CFB Presents Super Games 2: Five Teams, Five Workouts




Super Games 1 Competitors



No Olympic Lifting or Yoga classes this morning...instead join us for Super Games 2 where Five teams of Five will duke it out for the title of 2013 Super Games 2 Champs and a treasure trove of prizes that can't be discussed for security purposes. 

Teams


The event will begin at 9am and consists of 5 carefully crafted workouts that will pit the strength and endurance of each team against the others in a spectacle of optics that is sure to inspire even the uninspired. 

-Bob Stoops says, "Super Games 2 will be sic, better than OU vs OSU on the 50 yard line. It will be bedlam! Don't miss it!
_________________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-tba


Best Results for Yesterday's WOD  
Foundations:  Aubrey B 11:02
Conditioning:  Paul Richardson 20:50
Competition:  Ryan Meyer 48
Weekly Challenge Results to date:   Michael Fooshe 47.5"  /  Stephanie Richardson 41"


Best Results for Thursday's WOD

Foundations:  Jackey Manning 3:22  /  Kristen Crane 3:49 
Conditioning:  Ryan Meyer 2:44
Competition:  Ryan Meyer 13:29
Barbell:  Nate Dogg 295#  /  Mallory K 165#


Friday, November 1, 2013

Run, Pull ups, Burpees


* Nutrition Challenge:  Day 12 of 30
_____________________________

WOD 

Mobility:  Down & Backs
Skill Work:  Kipping Pull-ups, Double/Triple Unders, Hand Stand Walk
Warm-up:  Tabata Plank Holds

Barbell:  15 Muscle Snatches, 15 Power Snatches, 15 Squat Snatches (u choose the weight)


_________________________________________________________________________________

Foundations 
Walk 800 meters w/ 45/25# plate
50 Lunges
Run 400 meters
40 Air Squats
Run 200 meters
30 Strict Banded Pull-ups


Conditioning
5 RFT:
400m Run
15 Pull ups
15 Burpee  


Competition 
3 Rounds
1 minute max reps KBS 70/55
1 minute max Bar Muscle-ups 
1 minute max reps HR Push-ups 4/2"
-rest :60
-then 1 attempt max distance handstand walk

Score = round w/ fewest reps + number of yards for handstand walk



___________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Mallory K - Back Squat 190#, Front Squat 165#, OH Squat 135#
Nate Dogg - Front Squat 295#
Wonder Women - Front Squat 155#


Best Results for Yesterday's WOD  
-check back at 7:30am
Foundations: Jackey Manning 3:22  /  Kristen Crane 3:49 
Conditioning: Ryan Meyer 2:44
Competition: Ryan Meyer 13:29
Barbell: Nate Dogg 295#  /  Mallory K 165#
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