Tuesday, December 31, 2013

Squat Cleans, Ring Dips

__________________________________

*New Years Class Schedule:

December 31 - Normal class schedule except no Olympic Lifting at 7:30pm
January 1st - 10am only

_______________________

Good Reading:
7 Habits of Highly Effective Squatters
Why you struggle to train overhead
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat

_________________________________________________

WOD

10 min clock

Barbell:  EMOM x 7 - 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

_________________________________________________________________________________


Foundations 
For time:
100 Single unders - 2 Burpees
90 Single unders - 4 Burpees
80 Single unders - 6 Burpees
70 Single unders - 8 Burpees
60 Single unders - 10 Burpees
50 Single unders - 12 Burpees
40 Single unders - 14 Burpees
30 Single unders - 16 Burpees
20 Single unders - 18 Burpees
10 Single unders - 20 Burpees



Conditioning - "Elizabeth"
For time:
21-15-9:
Squat Cleans, 135/95
Ring Dips


Competition
AMRAP 20
Max effort unbroken T2B 
20 Front Rack Lunges 95/65#
*Score = total number of Toes 2 Bar
__________________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Amanda Slagle - Jumping Bar Muscle-up...BOOM!!!
Jacob Ogle - Deadlift 1 RM - 345#
Jacob Herl - Deadlift 1 RM - 405#

Best Results for Saturday's WOD    
Foundations:  Kristen Krane 11:23  /  Aaron Kuntz 13:14  
Conditioning:  Part 1 - Fooshee 4 rds + 18 reps  /  Mandi Jackson 22 reps
                        Part 2 - Curt Hackler 8:12  /  Mandi Jackson 8:29
Competition:  Daniel Smith - 120 reps
50+ Results:  Debbie Strobel (F) 17:59  /  Tony Sterk (C1) 1 Round & 13:45
Barbell:  Curtis Hackler 135#
_____________________________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Power Snatches 75/55#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, December 30, 2013

Thrusters, Pull-ups, Burpees

__________________________________

*New Years Class Schedule:

December 31 - Normal class schedule
January 1st - 10am only

_______________________

Good Reading:
Why you struggle to train overhead
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat

_________________________________________________

WOD

10 min clock

Barbell:
EMOMx7 - 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance (increase weight each set)

_________________________________________________________________________________


Foundations 
15-12-9-6-3
Strict Banded Pull-ups
Atomic Sit-ups
Hand Release Push-ups 



Conditioning 
EMOM for as long as possible:
7 Thrusters, 75/55#
7 Pull ups
7 Burpees


Competition
For time:
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-ups
__________________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
-tba

Best Results for Saturday's WOD    
Rahel Shearer 20:18  /  Rhett Singleton 20:36
_____________________________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Power Snatches 75/55#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Sunday, December 29, 2013

Competitors WOD

_______________________________________________________

WOD

5:00 - Mobility
5:30 - Begin WOD together (scale as needed)

1.  Barbell 
30 Squat Clean Thrusters for time, 155/105

2.  EMOMx10
Row for calories, (dudes: 15, chicks: 12) + 3 Deficit HSPU

3.  EMOMx10
Odd:  :15 second L-sit on Rings, Parrallettes or plate stack
Even:  5 Muscle-ups (bar or ring)

4.  AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120

Saturday, December 28, 2013

KBS, Power Cleans, Box Jumps

__________________________________

*New Years Class Schedule:

December 31 - Normal class schedule
January 1st - 10am only
_______________________

Good Reading:
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat
CrossFit: Save the tens! (video)
CrossFit during and after pregnancy 
Position is Key

__________________________________________________________________________________

WOD - "Wittman"
7 RFT
15 Kettle Bell Swings, 55/35
15 Power Cleans, 95/65#
15 Box Jumps 24/20"
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Jacky Manning - Push Jerk 215#  / 1st Bar Mucle-up


Best Results for Yesterday's WOD    
Foundations:  Kathy Faria 8:50
Conditioning:  Paul Richardson 5:06 /  Mandi Jackson 7:29 
Competition:  Daniel Smith 15:28
Barbell:  Daniel Smith 145# Press  /  Steph Richardson 80# Press  /  Trisha Meaney 100# Snatch
50+ Results:  C1 - 7:47  /  60+ Results:  Charles Danley - Foundations - 24 mins
Weekly Challenge:  TBA


_____________________________________________________________________________

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

Friday, December 27, 2013

Push-ups, Power Snatch

__________________________________

*New Years Class Schedule:

December 31 - Normal class schedule
January 1st - 10am only
_______________________

Good Reading:
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat
CrossFit: Save the tens! (video)
CrossFit during and after pregnancy 
Position is Key

__________________________________________________________________________________

WOD

15 min clock

Barbell:
Snatch 1-1-1

Strength: 
5 Sets - 4 Strict Press, 3 Push Press (heavy as possible)

_________________________________________________________________________________


Foundations 
5 RFT
15 Push Press, 45/30#
15 Jumping Back Squats, 45/30#
15 Hollow Rocks


Conditioning 
21-15-9 for time of:
Strict Push-ups
Power Snatch 95/65#


Competition
For time:
3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
-tba

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


_____________________________________________________________________________

Weekly  Challenge 
1 Leg/2 Elbow Plank Hold for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, December 26, 2013

Thrusters, Box Jumps, Deads, Push-ups, Cleans, Burpees

__________________ 

*Dec 26th - 10am only*
__________________


Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat
CrossFit: Save the tens! (video)
CrossFit during and after pregnancy
Position is Key
_____________________________________________________

WOD
With a partner, complete the following:

AMRAP 8 mins
Partner 1:  20 Thrusters, 45/45#
Partner 2:  Max Box Jumps, 24/20"
-then, switch
*score = cumulative box jump total

-rest 60 seconds

AMRAP 6 mins
15 Deads 135/95
15 Strict Push-ups

*one partner completes a round, then the 2nd partner does / score = total reps

-rest 60 seconds

2 minutes max Power Cleans, 115/75# (one works, one rests / score = total reps)

-rest 60 seconds

2 minutes max Burpees (one works, one rests / score = total reps)

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Nate Dogg - One-arm Snatch 115#
Ryan Meyer - One-arm Snatch 115#
Jacob Ogle - Squat Clean 205#

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


_____________________________________________________________________________

Weekly  Challenge 
1 Leg/2 Elbow Plank Hold for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, December 24, 2013

Christmas Chipper

__________________________________
Class Schedule:
Dec 24th - 10am only
Dec 25th - Closed
Dec 26th - 10am only

Squat therapy: Four drills that will improve your squat
CrossFit: Save the tens! (video)
CrossFit during and after pregnancy
Position is Key

__________________________________________________________________________________

WOD

15 Squat Cleans 155/100
30 Toes to bar
30 Box Jumps 24/20"
15 Muscle-ups or Burpee Chest to Bar
30 Push presses 75/45#
30  Double-unders
15 Thrusters 135/95#
30 Pull ups
30 Burpees
100 OH Walking Lunges 45/25# plate 

*Scale reps & weight as needed.  

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Nate Dogg - One-arm Snatch 115#
Ryan Meyer - One-arm Snatch 115#
Jacob Ogle - Squat Clean 205#

Best Results for Yesterday's WOD    
Foundations: Josh Ennis 8:34  /  Debbie Strobel 11:15
Conditioning: Aaron Kuntz 13:25  /  Trisha Meaney 14:35
Competition: Ryan Meyer 8:33  /  Patty Thompson 12:06
Barbell:  Trisha Meaney 60#  /   Nate Dogg 115# & Ryan Meyer 115#
Weekly Challenge:  TBA


_____________________________________________________________________________

Weekly  Challenge 
1 Leg/2 Elbow Plank Hold for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Monday, December 23, 2013

Burpees, Wall Balls

__________________________________
Class Schedule:
Dec 24th - 10am only
Dec 26th - 10am only

Position is Key

__________________________________________________________________________________

WOD

One Arm Snatch:  1-1-1-1-1-1-1


_________________________________________________________________________________


Foundations 
21-15-9-15-21
Thruster 45/30
Jumping Pull-ups


Conditioning 
5 rounds for total time of:
15 6″ Target Burpees
20 UB Wall Balls 20/14
*Rest 1:00 after each round.


Competition
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees KBS, 70/55
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Jacob Ogle - Squat Clean 205#

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


_____________________________________________________________________________

Weekly  Challenge 
1 Leg/2 Elbow Plank Hold for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Saturday, December 21, 2013

12 Days of CrossFit

__________________________________
Are nuts a weight loss aid?
3 Musts To Become A Great Weight Lifter
Why do we sleep?
5 Reasons You Should be Front Squating
Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
__________________________________________________________________________________



WOD - "12 Days of CrossFit" 

Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

1. Handstand push-up
2. Box Jumps 24/20"
3. Thrusters 95/65#
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs 20/14#
8. KB Swings 55/35#
9. Double-unders
10. Overhead Lunges 45#/25# Plate
11. Hang Power Cleans 95/65#
12. Hang Power Snatches 95/65#

*Scale by sharing the work with a partner
______________________________________

Yesterday's PR's & Noteworthy Efforts
Deadlift PR's:
Jacob Ogle -  325# 
Curt Hackler - 325#
Nate Dogg - 405#
Aaron Kuntz - 365#
Paul Richardson - 505#
Steven Long - 410#
Dainelle Herl - 255#



Best Results for Yesterday's WOD    
Foundations: Arrow 7:27  /  Melissa Hatfield 7:36
Conditioning: Brian Faria 4868 meters  /  Trisha Meaney 4496 meters
Competition: Rhett Singleton 23 reps  /  Paul Richardson 22 reps
Barbell:  Dainelle Herl 255#  /  Paul Richardson 505#
Weekly Challenge:  TBA





Friday, December 20, 2013

Row

__________________________________
3 Musts To Become A Great Weight Lifter
Why do we sleep?
5 Reasons You Should be Front Squating
Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
__________________________________________________________________________________

WOD

Barbell:  Deadlifts 1-1-1-1-1

_________________________________________________________________________________


Foundations 
5 RFT
20 KBS 35/30#
20 Hand Release Push-ups


Conditioning 
20 minute clock:
Row for distance


Competition 
5 Rounds
-3 minute clock
100 Double-unders
Max Body Weight Squat Cleans
-rest 90 seconds
*score = total power cleans
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Zach Cramer:  20 Rep Max Back Squat - 200#

Best Results for Yesterday's WOD    
Foundations:  Melissa Hatfield 7:36
Conditioning:  Lindsay Morgan 11:12
Competition:  Nate Dogg 17:31
Barbell: Abbianne 125#  /  Ryan Meyer 225#
Weekly Challenge:  TBA


_____________________________________________________________________________

Weekly  Challenge 
Pull-ups or Muscle-ups - As many unbroken reps as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, December 19, 2013

GHD Sit-ups, Burpees, Wall Climbs

__________________________________
Why do we sleep?
5 Reasons You Should be Front Squating
Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
__________________________________________________________________________________

WOD

Strength:  Back Squat - 20 Rep Max

_________________________________________________________________________________


Foundations 
For time:
40-30-20-10
Kettle Bell Swings 35/30#
Hollow Rocks


Conditioning 
For time:
21-15-9
Weighted GHD Sit-ups, 20/14# med ball
Burpees
*10 Wall Climbs b/w rounds


Competition 
3 RFT
5 Thrusters 165/115#
10 Triple Unders 
15 Burpee KBS 55/35#

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Angela Gann - 1 mile run unbroken
Deb Davis - 6 consecutive kipping pull-ups

Best Results for Yesterday's WOD    
Foundations:  Jacob Ogle 17:25  /  Jason Stringfellow 17:55
Conditioning:  N/A
Competition:  BB 57 reps
Barbell:  N/A
Weekly Challenge:  TBA


_____________________________________________________________________________

Weekly  Challenge 
Pull-ups or Muscle-ups - As many unbroken reps as possible

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

Wednesday, December 18, 2013

Squat Cleans, PUll-ups, Run

__________________________________

5 Reasons You Should be Front Squating
Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
__________________________________________________________________________________

WOD

Weekly Challenge:  Pull-ups or Muscle-ups - As many unbroken reps as possible

Barbell  
A) EMOM x 5 min: 2 Power Snatch + 2 OHS (both power snatch completed first) @ 60% + 5 Burpees

-then

B) EMOM x 5: 2 Power Clean + 2 Power Jerk (both power clean completed first) @ 60% + 5/3 Deadhang Pullups

_________________________________________________________________________________


Foundations 
10 RFT
10 Burpees
Run 200 meters


Conditioning - "Badger"
3 RFT:
30 Squat clean, 95/65
30 Pull-ups
Run 800 meters


Competition 
AMRAP 15
5 Wall Balls, 12/10' target, 20/14# ball
4 HSPU
3 Muscle-ups
2 Deadlifts 345#
1 Hand Stand Walk, 40'
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Deb Davis - 6 consecutive kipping pull-ups

Best Results for Yesterday's WOD    
Foundations:  Jon 10:56  /  Melissa Hatfield & Morgan Wilson 12:18
Conditioning:  Alexander Nahrwold 17:57  /  Aubrey Baker 17:08
Competition:  Mark Caldwell 40 reps
Barbell:  Mark Caldwell 195#  /  Trisha Meaney 120#
Weekly Challenge:  N/A


_____________________________________________________________________________

Weekly  Challenge 
Pull-ups or Muscle-ups - As many unbroken reps as possible

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

Tuesday, December 17, 2013

Run, Push-ups, Power Snatches


Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
__________________________________________________________________________________

WOD


Barbell  
Clean and Jerk Complex
5 sets of:  3 Position Squat Clean + 1 Jerk
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor
* work to a heavy set

_________________________________________________________________________________


Foundations
Run 400m
50 Push-ups (HR)
Run 400m
50 Hang Power Cleans, 75/45#
Run 400m


Conditioning
For time:
Run 800m
50 Strict Push-ups (Touch-n-go)
Run 800m
50 Power Cleans, 95/65#
Run 800m


Competition 
For time:
AMRAP 12:
5 C2B + 5 T2B
5 Power Cleans 225/135
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Deb Davis - 6 consecutive kipping pull-ups

Best Results for Yesterday's WOD    
Foundations:  Arrow 19 Rounds + 61 Reps  /  Kristen 12 Rounds
Conditioning:  Alexander 27:30  /  Trisha 27:49
Competition:  Mark Caldwell 15:25
Barbell: N/A
Weekly Challenge:  N/A


_____________________________________________________________________________

Weekly  Challenge 
Pull-ups or Muscle-ups - As many unbroken reps as possible

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

Monday, December 16, 2013

Run, Box Jumps, Wall Ball


This weekend CFB had 4 teams participate in the Downtown Duel, a competition hosted by CrossFit 918 in Tulsa.  Congratulations to Mandi Jackson & Alivia Koons who placed 1st in the Women's Scaled Division...great job ladies!  Daniel Smith & Eric Oden - 6th / Trisha Meaney & Mallory - 9th / Jacky Manning & Curtis Hackler - 13th. 

__________________________________________________________________________________

WOD


Barbell 
Snatch: 1X5@75, 1X4@80%, 1X3@85%, 1X2@90%, 3X1@95%

_________________________________________________________________________________


Foundations
AMRAP 20 Minutes
50 Consecutive Single Unders
20 Air Squats
10 Hand Release Push-ups


Conditioning - "Kelly"
5 RFT
Run 400 meters
30 Box Jumps 24/20"
30 Wall Ball 20/14#


Competition 
21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Deb Davis - 4 consecutive kipping pull-ups

Best Results for Friday's WOD    
Foundations:  Alec B 8:10  /  Amanda Slagle 4:56
Conditioning:  Stephanie Richardson 15:12
Competition:  Steven Long 3 Rds.
Barbell:  N/A
Weekly Challenge:  Dallas 160 reps  /  Patty Thompson 138 reps  

Best Results for Saturday's WOD
Patty Thompson 527 reps  /  Jay Webster 430 reps
_____________________________________________________________________________

Weekly  Challenge 
Pull-ups - As many unbroken reps as possible

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

Sunday, December 15, 2013

Deads, Push Press

Competitors WOD

5:00pm - Mobility, Break a sweat, Weaknesses
5:30pm - Start WOD together (scale as needed)

1.  Strength
EMOMx20
Odd:  10 Front squats 
Even:  10 Bench Press 
*you choose weight for both

2.  Gymnastics
5 RFT:
6 Pistols
3 Deficit HSPU - you choose the height.

*scale as needed

3.  Row
5x300m, rest :60

4.  Accessory Work
4x10 Weighted GHD Hip Extentions, pause at the top, 25/15# plate, rest :60

5. Skills
AMRAP 5 of:  30 unbroken Double Unders

6.  Metcon
AMRAP 5:
3 Deads 275/185
7 Push press 115/85

Saturday, December 14, 2013

Lunges, KBS, Box Jumps, Pull-ups, Atomic Sit-ups

WOD

A.
Tabata Hollow Rocks
Tabata Push-ups (Hand Release)

-rest 2 mins

B.
Max reps unbroken Push-press, 75/45#
Max reps unbroken Deadlifts, 135/95#

-rest 2 mins

C.
AMRAP 7
50 Lunges
40 Kettle Bell Swings, 35/30
30 Box Jumps 24/20
20 Pull-ups
10 Atomic Sit-ups, 45/25#

-rest 2 mins

D.
Max Burpees in 2 mins

* Score = total reps for A,B,C & D


Friday, December 13, 2013

Knees to Elbows, Squat Cleans

WOD


Barbell 
Snatch - 3x1 @ 95%
or
Every Minute x 5
3 Squat Snatches - something that feels comfortable and fast.

_________________________________________________________________________________


Foundations
21-15-9 reps for time of:
Kettle Bell Swings, 55/35#
Box Jumps, 24/20
-then
50 Hand Release Push ups


Conditioning
21-15-9 reps for time:
Knees to Elbows
Squat Cleans 135/95



Competition 
AMRAP 12:
5 Deadlifts 315/225
7 Burpee Box Jumps 24/20
Row 300m
-rest :30

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Denise Wigginington - 20 Rep Max Back Squat - 110#
Stephanie Richardson - 20 Rep Max Back Squat - 155#
Dainelle Herl - 20 Rep Max Back Squat - 95#
Jacob Ogle - 1st Muscle-up
Patty Thompson - Consec. Double-unders 90
Brad Shnefke - Snatch 165#
AbbiAnne - Power Clean 120#
Trisha Meaney - Squat Clean 125#
Paul Richardson - Consec. Double-unders 110

Best Results for Yesterday's WOD    
Foundations: Amanda Slagle 7:12  /  Alec Bisogno 10:50  
Conditioning:  Patty Thompson 534  /  Daniel Smith 502
Competition:  N/A
Barbell:  Stephanie Richardson 155#
Weekly Challenge: Dallas 160 reps  /  Patty Thompson 138 reps

_____________________________________________________________________________

Weekly  Challenge 
Tabata Squats for total reps 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Thursday, December 12, 2013

Burpees, Pull-ups, Double-unders

WOD


Strength:  Back Squat - 20 Rep Max


_________________________________________________________________________________


Foundations 
10-9-8-7-6-5-4-3-2-1 for time:
Med Ball Cleans 20/14#
Burpees


Conditioning
5 Rounds
:60 - Max burpees 
:60 - Max pull-ups 
:60 - Max double-unders
-rest :60

*Score = total reps for all rounds


Competition - "Haiyan"
For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Push Jerks, 155/105
Bar Muscle ups
__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Patty Thompson - Consec. Double-unders 90
Brad Shnefke - Snatch 165#
AbbiAnne - Power Clean 120#
Trisha Meaney - Squat Clean 125#
Paul Richardson - Consec. Double-unders 110

Best Results for Yesterday's WOD    
Foundations:  Bryon Waits 8:54  /  Heather Williams 13:58
Conditioning: Curtis Hackler 22:55  / 
Competition:  N/A
Barbell: 
Weekly Challenge: Dallas 160 reps  / Patty Thompson 139 reps

_____________________________________________________________________________

Weekly  Challenge 
Tabata Squats for total reps 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Wednesday, December 11, 2013

Box Jumps, HSPU, Power Snatches

WOD

Weekly Challenge:  Tabata Squats for total reps

Barbell
4x3 Hang Power Snatch @ 75%
4x2 Power Clean & Jerk @ 75%
_________________________________________________________________________________


Foundations 
For time:
Row 1000 meters
50 Push Press, 75/45#
30 Strict Banded Pull-ups


Conditioning
10 RFT
9 Box Jumps 24/20"
6 HSPU
3 Power Snatches 135/85#


Competition 
5 RFT
1 L-sit Rope Climb
2 Snatches 185/125#
3 Back Squats 255/155#
4 Paralette HSPU

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Patty Thompson - Consec. Double-unders 90
Brad Shnefke - Snatch 165#
AbbiAnne - Power Clean 120#
Trisha Meaney - Squat Clean 125#
Paul Richardson - Consec. Double-unders 110

Best Results for Yesterday's WOD    
Foundations:  Lindsay Morgan 15:00  /  Mark Caldwell 15:40 
Conditioning:  Bryon Waits 108 reps  /  Julie Anderson 79 reps
Competition:  N/A
Barbell:  Trisha Meaney 135#
Weekly Challenge:  N/A

_____________________________________________________________________________

Weekly  Challenge 
Tabata Squats for total reps 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Tuesday, December 10, 2013

Back Squats, Jerks, Thrusters

WOD

Barbell
Clean & Jerk - 5x1 @ 90%
_________________________________________________________________________________


Foundations 
3 RFT
Row 500 meters
15 GHD Sit-ups
15 GHD Hip Extensions
15 Thrusters, 45/30#


Conditioning
AMRAP 12
30 Back Squats, 155/115
30 Jerks, 135/95
30 Thrusters, 95/65


Competition 
For time:
Row 1000 meters
30 Muscle-ups
90 Double-unders

__________________________________________________________________________




Yesterday's PR's & Noteworthy Efforts
Brad Shnefke - Snatch 165#
AbbiAnne - Power Clean 120#
Trisha Meaney - Squat Clean 125#
Paul Richardson - Consec. Double-unders 110

Best Results for Yesterday's WOD    
Foundations:  Aaron Kuntz 11:12  /  Kathy Faria 12:28
Conditioning:  Michael Fooshee 7:26  /  Patty Thompson 10:43
Competition:  Nate Dogg 2 Rounds + 4 Thrusters
Barbell:  Nate Dogg - Snatch 205#  /  Rachel Shearer - Snatch 95#
Weekly Challenge:  TBA

_____________________________________________________________________________

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

Monday, December 9, 2013

Row, Thrusters, Pull-ups

WOD

Barbell

Snatch: 5x1 @ 90%


Clean Complex - EMOM 5
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Hang Squat Clean (work to a heavy set)
_________________________________________________________________________________


Foundations 
For time:
30-20-10-20-30
Overhead Lunges, 25/15# plate
Sit-ups
* 100 Fast Singles b/w rounds


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


Competition 
AMRAP 20
21-15-9 of:
Thrusters, 95/65
Pull ups

__________________________________________________________________________



Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD    
Foundations: 
Conditioning: 
Competition: 
Barbell:  N/A
Weekly Challenge: 

_____________________________________________________________________________

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

Sunday, December 8, 2013

Competitors WOD

WOD

5:00 - Warm up, Mobility, Weaknesses
5:30 - Start WOD

Rowing
10 Rounds
Row 200/180 meters on the minute

5 RNFT
10 Triple Under Attempts
Handstand Hold, accumulate 30 seconds in open space

Strength
For time:
30 Back Squats, 225/135



Partner WOD
For Time:
100 Double-unders, 50 each
50 Handstand push-ups (one holds handstand while the other does handstands)
50 Toes-to-bar (one hangs from the bar while the other does T2B)
50 Shoulder to overhead (160/100) (one holds bar in front rack while the other does S2O)
Then, both partners lunge 90’ with the bar in a front rack position

Saturday, December 7, 2013

"Blind Date"

WOD

"Blind Date"



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Yesterday's PR's & Noteworthy Efforts
Debbie Strobel - 5 Double-unders
Patty Thompson - C & J 120#
Mallory  Kucko - C & J 135#
Brad Snefke - Snatch 150#, C & J 195#

Best Results for Yesterday's WOD    
Foundations: Lindsay Morgan 6:16  /  Jeremiah Williams 7:24
Conditioning:  Paul Richardson 147 reps  /  Mandi Jackson 73 reps
Competition:  N/A
Barbell:  Brad Snefke - Snatch 150#,  C&J 195#  /  Steph Richardson - Snatch 110#, C&J 150#
Weekly Challenge:  Debbie Davis 3:

_____________________________________________________________________________

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

Friday, December 6, 2013

Pull-ups, Push-ups

* CFB Christmas Party *
Saturday 7pm @ Webster's Downtown Loft: 214 SE Frank Phillips Suite 200.


Nutrition Challenge winners announced / White elephant gift exchange.
Bring your favorite finger food(s) and adult beverage. 
___________________________________________________________________
 
WOD

Barbell
Snatch 1-1-1-1-1
-then
Clean & Jerk 1-1-1-1-1

*Work to a 1 Rep Max for both
_________________________________________________________________________________


Foundations 
60 Lunges
30 Hang Power Cleans 75/45#
15 Front Squats 75/45#
30 Deadlifts 75/45#
60 Lunges


Conditioning
5 Rounds
Max reps unbroken strict pull-ups
followed immediately by
Max reps unbroken Push-ups (Touch-n-Go)
-rest :90

*Score = total reps


Competition 
30 Muscle-ups for time
-rest as needed
400' Hand Stand Walk for time

*Score =  total time for both




__________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Mandi Jackson - Push Press 125#

Best Results for Yesterday's WOD    
Foundations:  Bryon Waits 7:44  /  Trisha Meaney  5:46
Conditioning:  Grant Worden 15:46  /  Mandi Jackson 20:10
Competition:  Nate Dogg 15:30
Barbell:  N/A
Weekly Challenge:  Aaron Kuntz 3:15  /  Debbie Davis 3:21

_____________________________________________________________________________

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

Thursday, December 5, 2013

Kettle Bell Swings

* CFB Christmas Party *
Saturday 7pm @ Webster's Downtown Loft: 214 SE Frank Phillips Suite 200.


Nutrition Challenge winners announced / White elephant gift exchange.
Bring your favorite finger food(s) and adult beverage. 
___________________________________________________________________
 
WOD

Barbell:  
Strict Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1 

_________________________________________________________________________________


Foundations 
10 RFT
10 Air Squats
10 Hand Release Push-ups


Conditioning 
For time:
 150 KBS, 70/55#
*Do 10 burpees each time you break


Competition 
3 RFT
10 Power Snatches, 155/105#
20 Deficit Hand Release Push-ups, 4/2"
30 second L-sit hold
-rest :60
* 30 burpee penalty after each round that took more than 6 minutes



__________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Dallas Hindman - 20 RM Back Squat - #200
Denise Wiggington - 20 RM Back Squat - 105#

Best Results for Yesterday's WOD    
Foundations:  Foosh 8:29  /  Lindsay Morgan 9:11
Conditioning:  Bryon Waits 21:40
Competition: Paul Richardson 13:28  /  Mandi Jackson 19:30
Barbell:
Weekly Challenge: Aaron Kuntz 3:15  /  Debbie  Davis 3:21

_____________________________________________________________________________

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